可可電臺，每期節(jié)目一話題，讓英語磨練耳朵的同時學到更多有益的小知識，豐富知識的同時受益于生活。

Ways could help you ease your nightmares and improve your sleep and quality of life.

幫助你緩解你的噩夢,改善你的睡眠和生活質量的方法。

Establish a sleep routine

建立睡眠規(guī)律

Create a nighttime routine to improve the quality of your sleep and reduce nightmares.

制定一個夜間計劃來提高你的睡眠質量，減少噩夢。

Nightmares, Martin said, occur during rapid eye movement sleep, the phase during which our muscles relax and we dream. Waking up during REM sleep enables recollection of the dream and resulting distress.

馬丁說，噩夢發(fā)生在快速眼動睡眠期間，這是我們肌肉放松和做夢的階段。在快速眼動睡眠中醒來可以回憶起夢和由此產生的痛苦。

"One of the most effective ways to treat nightmare problems in adults is actually to get them sleeping more soundly (so) they wake up less often," Martin said.

馬丁說:“治療成人噩夢問題最有效的方法之一就是讓他們睡得更沉，這樣他們就不會經常醒來。”

A healthy sleep routine begets sound sleep. Develop one by exercising, setting regular sleep and waking times, ensuring your room is dark and cool, avoiding stimulating beverages after midafternoon and engaging in relaxing activities.

健康的睡眠規(guī)律能帶來良好的睡眠。可以通過鍛煉、設定有規(guī)律的睡眠和睡醒時間、確保你的房間黑暗涼爽、避免在下午三點左右喝刺激性飲料以及從事放松活動來培養(yǎng)這種能力。

歡迎關注主播微信公眾號：安夏說英語，查閱更多英語學習節(jié)目~安夏個人微信：anxia3210