講解
失眠insomnia是一件十分痛苦的事情,經歷過的人一定了解,想睡睡不著,又很沒有精神的感覺。
為了克服insomnia,我們今天就來講講如何才能擁有一個完美的睡眠。
Shawn Stevenson is a clinical nutritionist in the U.S.
In his new book Sleep Smarter he mentions some ways to help people get a good night sleep.
PUT YOUR DESK NEXT TO A WINDOW
This is because the amount of sunlight you receive during the day has a big impact on your circadian system.
Simply put, when you get more sunlight exposure in the day, and less at night, you're on your way to a sleep formula that really works.
白天多曬曬太陽可能會讓你的生物鐘更有規律哦。Getting direct sunlight outdoors for at least half an hour has been shown to produce the most benefit.
每天至少要曬半個小時太陽,千萬不要總是待在屋子里,記得出來走走。
CAN COFFEE HELP YOU SLEEP BETTER? 咖啡因可以提神。所以如果你每天習慣喝咖啡和茶的話,一定要控制好時間。
So, set a caffeine curfew to make sure your body has time to remove most of it from your system before bedtime. For most people that's generally going to be before 2p.m.
Be careful of your Alarm。我們每個人的睡眠都會有一個周期性的時間。
According to this book, your sleep cycles typically last for 90 minutes each and repeat four to six times per night.
我們的一夜的睡眠其實是由幾個循環構成的。一次循環大致90分鐘,一晚上大約4-6個循環。
這就解釋了這樣一種現象,Even if you get a full night's sleep, you can still wake up feeling tired if your alarm goes off during the middle of a cycle.
如果你的鬧鐘正好在一個睡眠循環的中間響了的話,很可能即使你睡了很長時間還是覺得累。
Instead, set your alarm so that it goes off in accordance with these sleep cycles instead of the standard ‘eight hours of sleep'.
For example, if you go to sleep at 10 pm., set your alarm for 5:30 a.m, and you'll likely find that you feel more refreshed than if you set it for 6 am.
GOING NAKED COULD BOOST YOUR SLEEP
Your body's sleep cycles are heavily influenced by something called thermoregulation(體溫調節).
When it's time to rest, there is an automatic drop in your core body temperature to help initiate sleep.
當人需要睡覺休息的時候,人的核心身體溫度會自動下降一些。
If the temperature in your environment stays too high, it can hard to reach the ideal state for restful sleep.
Studies have shown that insomniacs tend to have a significantly warmer body temperature than normal right before bed, though exactly why is unclear.
所以,如果你沒辦法控制室內的溫度 也不想開空調的話,不如就裸睡吧!
裸睡有很多好處啊
If you and your partner both sleep in the nude, you can get the benefits of the anti-stress hormone oxytocin. Also known as the ‘cuddle hormone' 擁抱荷爾蒙, it has a calming effect and helps promote sleep.
和愛人一起裸睡更健康呢。你平時會裸睡嗎?還是一定要穿睡衣睡覺。
你有什么幫助睡眠的小秘方嗎?留言告訴我們吧!
Talk to you next time!
n. 環境,外界