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你可以先从自己开始，但这其实是一项团队活动。你可以推而广之，把R90方案介绍给你的家人、子女、同事和朋友。我们可以一起努力，让我们的文化出现一次巨大的转型。我们将重新定义睡眠，让睡眠修复、饮食、锻炼这三驾马车齐头并进，发起攻击，彻底摧毁那些不良的生活方式。
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别再只想着夜间的睡眠了，你懂的。身心修复是一个全天候的过程，它应该成为生活中固有的节奏，我们都该学会欣赏它、喜欢它。从今天开始，并不是从今晚上床开始，而应该是从现在就开始。
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那么你还在等什么呢？
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(1)英格兰男子足球国家队的昵称，昵称来自于他们的队徽：三头狮子。
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睡眠革命：如何让你的睡眠更高效 参考文献
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引言：不要浪费宝贵的时间睡觉
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[1]Buxton, O. M. & S. W. Cain & S. P. O’ Connoer & J. H. Potter & J. F. Duffy & W. Wang & C. A. Czeisler & S. A. Shea. Adverse metabolic consequences in humans of prolonged sleep restriction combined with circadian disruption [J].Science translational Medicine, 2012-4-11.
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[2]Xie, L & H. Kang & Q. Xu & M. J. Chen & Y. Liao & M. Thiyagarajan & J. O’Donnell & D. J. Christensen & C. Nicholson & J. J. Iliff & T. Takano & R. Deane & M. Nedergaard. Sleep drives metabolite clearance from the adult brain [J]. Science, 2013-10-18.
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1．时钟在滴答——昼夜节律
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[1]Sleep Council Great British Bedtime Report，2013.
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[2]National Sleep Foundation International Bedroom Poll，2013.
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[3]Rahman, S. A. & E. E. Flynn-Evans & D. Aeschbach & G. C. Brainard & C. A. Czeisler & S. W. Lockly. Diurnal spectral sensitivity of the acute alerting effects or light [J]. Sleep, 2014-2.
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2．走慢与走快——睡眠类型
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[1]http://www.bioinfo.mpg.de/mctq/core_work_life/core/introduction.jsp.
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[2]Roennerberg, T. & T. Kuehnle & P. P. Pramstaller & J. Ricken & M. Havel & A. Guth & M. Merrow. A marker for the end of adolescence [J]. Current Biology, 2004-12-29, 14, (24).
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[3]Pesta, D. H. & S. S. Angadi & M. Burtscher & C. K. Roberts. The effects of caffeine, nicotine, ethanol, and tetrahydrocannabinol on exercise performance [J]. Nutrition and Metabolism, 2013-12.
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[4]Ganio, M. S. & J. F. Klau & D. J. Casa & L. E. Armstrong & C. M. Maresh. Effect of caffeine on sport-specific endurance performance: a systematic review [J]. Journal of Strength and Conditioning Research, 2009-1.
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3．90分钟睡眠法——睡眠周期
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[1]Walker, M. P. & T. Brakefield & A. Morgan & J. A. Hobson & R. Stickgold. Practice with sleep makes perfect: sleep-dependent motor skill learning [J]. Neuron, 2002-7-3.
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[2]Van Cauter, E. & L. Plat. Physiology of growth hormone secretion during sleep [J]. Journal of Pediatrics, 1996-5.
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[3]Cai, D. J & S. A. Mednick & E. M. Harrison & J. C. Kanady & S. C. Mednick. REM, not incubation, improves creativity by priming associative networks [J]. Proceedings of the National Academy of Sciences of the United States of America, 2009-6-23.
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[4]Endo, T. & C. Roth & H. P. Landolt & E. Werth & D. Aeschbach & P. Achermann & A. A. Borbély. Selective REM sleep deprivation in humans: effects on sleep and sleep EEG [J]. American Journal of Physiology, 1998(274).
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4．热身与舒缓——睡眠前后的例行程序
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