Make the Sandman your best friend when you use these tips to achieve REM, or rapid eye movement sleep — and experience its restorative benefits.
當你采用下面的建議來達到深度睡眠,瞌睡蟲就是你最好的朋友,并體驗恢復健康的益處。
Step 1: Consult physician
Consult a physician or sleep specialist to determine whether you have a disorder, such as sleep apnea, that interferes with your ability to achieve REM sleep.
請教醫生
請教醫生或睡眠專家來確認你是否有睡眠方面的問題,比如睡眠窒息,那會影響你完達到深度睡眠的能力。
Tip:Recognize REM sleep by more rapid breathing and limb immobilization.
小貼士:通過快速呼吸和固定肢體來確認深度眠期。
Step 2: Strive for quality sleep
Strive for an overall quality sleep experience by developing a healthy lifestyle including a regular bedtime schedule, exercise, and relaxation.
為優質睡眠而努力
通過養成健康的生活方式包括固定的睡覺時間,運動和放松來為優質睡眠而努力。
Tip:Know the first REM period occurs between 70 and 90 minutes after falling asleep.
小貼士:深度睡眠期發生在睡覺后的70至90分鐘。
Step 3: Reduce interruptions
Reduce external factors which may interrupt sleep to allow the regular dream-rich REM sleep periods to occur and expand throughout the night.
減少打擾
減少打擾睡眠的外部因素,來讓做夢豐富的深度睡眠期進行并貫穿整個晚上。
Tip:Maintain a comfortable bedroom temperature to avoid sleep disruption.
小貼士:保持舒適的房間溫度來避免打擾睡眠。
Step 4: Avoid antidepressants
Avoid taking antidepressants which may suppress REM sleep, and be aware that decongestants, diet pills, and caffeinated beverages may also thwart your ability to achieve REM sleep.
不要用抗抑郁藥
不要用可能會擾亂深度睡眠的抗抑郁藥,要清楚鼻塞藥,節食藥物和含咖啡因的飲料可能會阻礙你進行淺睡眠的能力。
Step 5: Avoid cigarettes
Don’t smoke which often leads to light sleep and reduced amounts of REM sleep.
不要抽煙
抽煙會導致淺睡并較少深度睡眠的時間,所以不要抽煙。
Step 6: Avoid alcohol
Avoid alcohol consumption which keeps people in a light sleep stage and reduces one’s ability to reach REM sleep stages.
不要喝酒
喝酒會使人淺睡并減弱完成深層睡眠的能力,所以不要喝酒。
Step 7: Sleep longer
Extend your time in bed if necessary to get at least 7 hours of sleep each night, providing ample time for REM cycles to occur. Now, enjoy waking up in the morning rested and ready to conquer the world.
延長睡眠時間
如果有必要每晚至少睡7個小時,可以延長睡覺時間,從而留有足夠的時間來進行深度睡眠。現在享受早起并準備占領世界吧。