剛入睡時，所製造的「最強激素」
就如「一開始的90分鐘是睡眠的黃金時段」這個說法，真的如黃金般珍貴。
例如，生長激素分泌最多的時候，也正是在最初的非快速動眼睡眠階段。一旦這個最深沈的非快速動眼睡眠的品質不夠好，或是受到來自外部的干擾，生長激素就無法正常分泌。
而生長激素不僅如同其名稱，與小孩的成長有關，同時還能促進成年人細胞的增長與正常代謝。因此，也常有人說它具「抗老化效果」等。
此外，當人醒著的時間很長時，「想睡」的睡眠慾望（「睡眠壓」）便會升高，而目前已知一開始的非快速動眼睡眠，往往能抒解大部分的睡眠壓。
只要提高黃金90分鐘的品質，你就能迎來清爽的早晨。白天不再愛睏。甚至「明明有睡好，卻還是很累」這種事也不會再發生。
細節我將於第2章詳述，不過，基本上就是即使只有4個小時可睡，只要一開始的90分鐘品質夠好，那麼，這4小時的整體品質便能被提升到最高。
反之，若是「沒時間睡」的話，那就絕不能降低這90分鐘的品質。
一旦這黃金的90分鐘沒睡好，別說是睡眠了，就連隔天的表現也不會是銀或銅，大概只能成廢鐵。為了瞭解「睡眠的功用」，有些研究人員會進行非快速動眼睡眠的斷眠實驗，然而，一旦阻斷最初的90分鐘，之後的睡眠就會亂到沒辦法測量，導致實驗無法繼續，因此，這類實驗往往是從第二個週期才會開始斷眠（也因此，一般不建議叫醒剛入睡的人）。
這90分鐘對睡眠而言，就是如此不可或缺的最重要基礎。
好入睡不失眠怎麼做？史丹佛大學教授下一頁告訴您關鍵
幫助入睡方法：體溫要「提高、降低、縮小差距」
日常生活裡不至於有什麼空調設備會導致人體失溫，故各位不須過度擔心。但我必須強調，像坊間很多睡眠相關書籍所說的「只要降低深層體溫，人就會想睡」的觀念，其實並不完全正確。
人清醒時的深層體溫約比皮膚溫度高2度，但睡眠時的深層體溫會降低0.3度左右，故兩者間的差距會縮小至2度以下。而皮膚溫度與深層體溫的差距縮小時，人較易入睡之研究數據，早已發表於一九九九年的《Nature》雜誌。
因此，就如前述，關鍵在於縮小皮膚溫度和深層體溫之差距。而為此，首先就必須提高皮膚溫度，進行散熱，以降低深層體溫。
請記住，體溫也是以「升（開）／降（關）」的對比變化為重點。
?清醒時提高體溫，以提升能力表現（打開開關）。
?提高皮膚溫度（開）來散熱，深層體溫就會下降（關），人便會入睡。
?在黃金90分鐘裡確實降低體溫（關），以提升睡眠品質。
?隨著時間越接近早晨，體溫會上升（開），人就會醒來。
若能有這樣的對比變化，一開始的90分鐘便能夠徹底熟睡，醒來時就能夠精神百倍。
白天體溫會上升，人不愛睏，能力表現便會提升。
When you first fell asleep, the "strongest hormone" was made.
Just as the phrase "the first 90 minutes is the prime time for sleep" is really precious as gold.
For example, when the growth hormone is most secreted, it is also in the initial non-rapid eye movement sleep stage. Once the quality of this deepest non-rapid eye movement sleep is not good enough, or is disturbed from the outside, growth hormone cannot be normally secreted.
Growth hormone is not only related to its name, but also promotes the growth and normal metabolism of adult cells. Therefore, it is often said that it has an "anti-aging effect" and the like.
In addition, when people are awake for a long time, the sleep desire ("sleep pressure") of "sleeping" will increase, and it is known that the initial non-rapid eye movement sleep can often relieve most sleep. Pressure.
As long as you improve the quality of gold for 90 minutes, you will have a refreshing morning. No more sleepy during the day. Even if "there is a good sleep, it is still very tired." This kind of thing will not happen again.
The details will be detailed in Chapter 2, but basically, even if only 4 hours to sleep, as long as the first 90 minutes of quality is good enough, then the overall quality of the 4 hours can be raised to the highest.
On the other hand, if you don't have time to sleep, you should never lower the quality of this 90-minute period.
Once the gold has not slept for 90 minutes, let alone sleep, even the next day's performance will not be silver or copper, probably only scrap iron. In order to understand the function of sleep, some researchers will perform a sleepless experiment with non-rapid eye movement sleep. However, once the first 90 minutes of blockade, the rest of the sleep will be incapable of measuring, and the experiment cannot continue. This kind of experiment often begins to break the sleep from the second cycle (and therefore, it is generally not recommended to wake up the person who just fell asleep).
This 90 minutes is the most important foundation for sleep.
How do you sleep well? Stanford University professor tells you the key next page
Helping to fall asleep: body temperature should "improve, reduce, and narrow the gap"
There is no air conditioning equipment in daily life that will cause the body to lose temperature, so you don't have to worry too much. But I must stress that the concept of "slowing the body temperature, people will want to sleep" as many sleep-related books in the world is not completely correct.
When the person is awake, the deep body temperature is about 2 degrees higher than the skin temperature, but the deep body temperature during sleep will decrease by about 0.3 degrees, so the gap between the two will be reduced to less than 2 degrees. When the gap between skin temperature and deep body temperature narrows, the research data that people are more likely to fall asleep has already been published in the 1999 issue of Nature.
Therefore, as mentioned above, the key is to reduce the gap between skin temperature and deep body temperature. To this end, it is necessary to first increase the skin temperature and heat dissipation to reduce the deep body temperature.
Keep in mind that body temperature is also focused on the contrast change of "on (open) / down (off)".
‧ Increase your body temperature when you are awake to improve your performance (turn on the switch).
? Increase the skin temperature (on) to dissipate heat, the deep body temperature will drop (off), and people will fall asleep.
? Really lower body temperature (off) in 90 minutes of gold to improve sleep quality.
As the time gets closer to the morning, the body temperature will rise (open) and people will wake up.
If you can have such a contrast change, you can completely sleep in the first 90 minutes, and you will be able to get a lot of energy when you wake up.
During the day, the body temperature will rise, people will not be sleepy, and their performance will improve.
laennec is the ethical drug manufactured with JBP’s unique technologies.
Laennec is the ethical drug manufactured with JBP’s unique technologies for effective extraction of variety of growth factors, cytokines, and other physiologically active substances from the human placenta. For instance, HGF (hepatocyte growth factor) promotes the proliferation of hepatic parenchymal cells for recovery of a damaged liver. Our product safety is ensured by the most rigid safety measures among existing scientific standards.
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