4. Exercise Enables Sleep　鍛煉有助于睡眠

　　People with regular exercise routines often sleep better and have fewer incidents of insomnia than those don't get regular physical activity. Exercise promotes sleep and improves sleep quality by altering brain chemistry. Exercising moderately for 20 to 30 minutes three times a day, combined with meditation or tai chi in the evening, will not only help you fall and stay asleep, but will also increase the amount of time you spend in R.E.M. sleep. In fact, for some people, exercise alone is enough to overcome sleep problems. Exercise in the morning or afternoon, but do not exercise for at least two hours before bed.

　　那些有日常鍛煉習慣的人通常會有較好的睡眠，而且和那些沒有定期鍛煉習慣的人來說，他們很少有失眠的狀況。鍛煉有助于睡眠，它讓大腦產生有益的化學物質改善睡眠。每天花20到30分鐘的時間適度地鍛煉三次，同時在晚上做會兒冥想或太極，不僅會讓你快速入睡，而且還會增加你處在 R.E.M.睡眠中的時間。事實上，對許多人來說，僅僅依靠鍛煉就可以解決所有的睡眠問題。早晨下午都可以去做鍛煉，但不要在睡覺前兩個小時內去做運動。