關(guān)于幾條小建議助你好眠的中英雙語(yǔ)閱讀
導(dǎo)語(yǔ)：睡個(gè)好覺不僅能讓你身體健康，更是能讓你心情愉快。以下是小編為你準(zhǔn)備的關(guān)于幾條小建議助你好眠的中英雙語(yǔ)閱讀，歡迎大家閱讀!
Make Time For Sleep
It's easy to say that getting a good night of sleep doesn't matter, or put it off for an extra hour of TV or to catch up on work. But sleep is like exercise or eating well: you need to prioritize it and build it into your day. Sleep is vital, and one of the most important things you can do for your physical and mental health.
為睡眠騰出時(shí)間
容易說睡一個(gè)好覺不重要，或者為了額外一小時(shí)的電視或加班時(shí)間推遲睡眠。但睡眠就像好好鍛煉或吃飯一樣：你需要優(yōu)先考慮它，把它納入你的一天之中。睡眠是至關(guān)重要的，你能為你的`身體和心理健康所能做的最重要的事情之一。
Keep A Consistent Schedule
Follow a regular routine. Try to get to bed and wake up about the same time each night.
保持一致的時(shí)間表
遵循規(guī)律作息。每天晚上在大約同一時(shí)間試著去睡覺或醒來。
Create A Relaxing Bedtime Ritual
Create a relaxing bedtime ritual, like taking a warm bath or reading a magazine. It's important to unwind before getting into bed.
創(chuàng)造一個(gè)睡前放松的儀式
創(chuàng)造一個(gè)放松的睡覺習(xí)慣，就像泡熱水澡或閱讀一本雜志。重要的是在睡前放松。
Turn Off The Technology
Dim the lights one hour before desired bedtime and also turn off the screens one hour before bed. Light, including that from computers, iPads, TVs and smart phones, is the most powerful trigger for our neurotransmitters to switch to the 'on' position. If people have a tendencytoward insomnia, they can be up for hours waiting to switch to turn off.
關(guān)掉科技產(chǎn)品
在想要睡覺前一小時(shí)將燈關(guān)暗，睡前1小時(shí)還要關(guān)掉屏幕。來自電腦、ipad、電視和智能手機(jī)上的光亮最強(qiáng)大地觸發(fā)我們的神經(jīng)遞質(zhì)切換到“醒“的位置。如果人們有失眠傾向，他們可能要等好幾個(gè)小時(shí)切換到睡眠模式。
Exercise
Get some exercise any time of day. Even a 10- to 15-minute walk each day could help you sleep better.
鍛煉
在一天中的任何時(shí)間獲得一些鍛煉。甚至每天一個(gè)10 到 15分鐘的散步都可以幫助你睡得更好。
Get Out Of Bed When You Can't Sleep
Most people who have sleep problems spend too much time in bed trying to sleep. If you are spending eight hours in bed and only sleeping six restless hours, why not get six hours of deeper sleep rather than eight hours of fragmented sleep? It's counterintuitive, but Irecommend most of my insomnia patients go to bed a little (or a lot) later."
當(dāng)你睡不著的時(shí)候就起床
大多數(shù)有睡眠問題的人花太多的時(shí)間在床上試圖睡覺。如果你花八個(gè)小時(shí)躺在床上，只睡著六個(gè)小時(shí)，為什么不獲得六小時(shí)的深度睡眠而不是八小時(shí)支離破碎的睡眠?這是違反直覺的，但是我推薦我的大多數(shù)失眠患者稍微晚一點(diǎn)(或更晚)上床。
Avoid Alcohol And Caffeine Too Close To Bed
Even if you think they are helping you fall asleep initially, alcohol and medicines that make you drowsy may affect your sleep throughout the night. To achieve a sound, restful sleep, ensurethe last two hours before bed are void of these items or any strenuous activity so your body realizes it’s time for bed."
睡覺前避免飲酒和咖啡
即使你認(rèn)為一開始它們?cè)趲椭闳胨�，使你昏昏欲睡酒精和藥物可能影響你整個(gè)晚上的睡眠。要獲得一個(gè)安定寧?kù)o的睡眠，確保上床前最后兩小時(shí)沒有用這些物品或任何劇烈活動(dòng)，這樣你的身體就會(huì)意識(shí)到現(xiàn)在是睡覺時(shí)間了。
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