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Oh, the power of a good night's sleep. A whole gamut of positive benefits can be seen from getting enough rest, but for many of us, hitting the sack can be challenging. There's plenty of advice out there about what to do to get to sleep but what about what not to do? Click through for some of the pre-bedtime activities that could be hurting your chance at getting a good night's sleep.
啊，偉大的睡眠！良好的睡眠能帶來(lái)極大的好處，但對(duì)我們有些人來(lái)說(shuō)，睡覺(jué)也不是件容易事。關(guān)于"做這幾件事能讓你睡得好"的建議鋪天蓋地，但有人講過(guò)"睡覺(jué)前不要做以下幾件事"嗎？看這里吧。我們來(lái)告訴你睡覺(jué)前絕對(duì)不能做的幾件事。
1.Exercise
1.鍛煉
No, you don't get to ditch your yoga mat or running shoes all together. Exercise is a vital activity for your health, and can actually contribute to getting better-quality sleep. The problem, though, is that exercising within three hours of bedtime can raise your body temperature, and make dozing off more difficult. Breaking a sweat, then, is best left for earlier in the day!
先別急著把瑜伽墊或跑鞋丟了。鍛煉對(duì)于健康來(lái)將很重要，同時(shí)也能幫你獲得優(yōu)質(zhì)的睡眠。但問(wèn)題在于，睡前3小時(shí)的鍛煉能提高你的體溫，并讓你更加清醒。因此，鍛煉這事兒最好放在更早些時(shí)候進(jìn)行。
2.Watch TV/Surf the Web
2.看電視或上網(wǎng)
Studies have shown that pre-slumber screen time can impede your body's ability to fall asleep. The likely culprit? Well, the bright lights of these screens can hinder the development of melatonin, the hormone that promotes sleep. So close that laptop and turn off that TV about an hour before bed.
研究表明，睡前盯著屏幕能擾亂身體入睡的過(guò)程。罪魁禍?zhǔn)资钦l(shuí)？是這些屏幕發(fā)出的亮光。它們能阻斷褪黑素的形成，而褪黑素是幫你入睡的激素。所以，睡前一小時(shí)最好關(guān)掉電腦和電視。
3.Take a Hot Shower/Bath
3.洗熱水澡/泡熱水澡
Like exercise, hot showers and baths can actually help you fall asleep. The problem, however, comes out of taking one too close to the time you plan on hitting the sack. Being overheated can bring same affects just like late exercises.
跟鍛煉一樣，熱水澡能幫你入眠。但是，如果剛洗澡就睡覺(jué)，同樣會(huì)導(dǎo)致睡不好。體溫過(guò)高帶來(lái)的影響跟前文提到的鍛煉太晚一樣。
4.Drink Too Many Fluids
4.喝太多東西
Caffeine, of course, and alcohol both make it difficult to get a good night's rest. But drinking a lot of any liquid within the last hour or two before you go to bed will lead to those dreaded late night bathroom breaks, and further disrupt your slumber. You shouldn't go to bed thirsty, however, as you'll likely wake up in the middle of the night to get a drink of water. Balance is key here.
很顯然，咖啡因和酒精飲料都能影響睡眠。但無(wú)論是什么，只要在睡前1-2小時(shí)喝的太多，都會(huì)讓你頻繁起夜而痛苦不堪，繼而影響到睡眠。渴著入睡同樣不推崇，因?yàn)榘胍贡豢市岩埠懿缓檬馨。∑胶膺@兩者是關(guān)鍵。
5.Work
5.工作
Whatever work or school issue it is, it can certainly wait until morning. Getting work done stimulates your brain and can cause you unneeded stress - pretty much the opposite of what you want to feel if you're trying to fall asleep!
無(wú)論是工作還是學(xué)習(xí)上的事，都可以推到明天再做。睡前干活會(huì)刺激你的大腦，給你添加不必要的壓力——而這簡(jiǎn)直是想成功入睡的大忌！
6.Read Engrossing Stories
6.閱讀有趣的小說(shuō)
Many of us have done this: you're reading a really interesting novel and you tell yourself, "Oh just one more page!" Suddenly, it's 2AM and you have to be awake in four hours. Yep, reading a really interesting book, essay or novel before bed will make it difficult to get to sleep. Perhaps you can remedy it by finding the most boring thing imaginable to read?!
很多人都這么做過(guò)：你在讀一本很有意思的小說(shuō)，邊讀邊對(duì)自己說(shuō)："再讀一頁(yè)！"然后突然間，已經(jīng)到凌晨?jī)牲c(diǎn)了，距離起床只有4個(gè)小時(shí)了！嗯哼，所以，睡前讀有趣的書(shū)啊、文章啊或者是小說(shuō)，都會(huì)讓你更難入睡。補(bǔ)救措施：要不，找本超級(jí)無(wú)聊的書(shū)，睡前讀？
7.Cuddle With Your Pets
7.跟寵物膩在一起
As a child, I always wanted to have my beloved pet chihuahua sleep in my (twin) bed. And then came the reality: it's amazing how much space a 6 pound creature can take up, and how grumpy chihuahuas can be when you disturb their slumber. The point is, sleeping with a pet in your bed can seriously disturb your sleep.
我從小就想讓我的吉娃娃跟我一起睡。接著問(wèn)題就來(lái)了：一個(gè)6磅重的家伙，占得空間一點(diǎn)也不小；而且，他們?cè)谒X(jué)的時(shí)候，萬(wàn)一被打擾了，脾氣會(huì)相當(dāng)暴躁。所以，關(guān)鍵點(diǎn)是：跟寵物一起睡覺(jué)的話(huà)，受到打擾的可是你。
8.Have Serious Conversations
8.談?wù)搰?yán)肅話(huà)題
You've probably heard the phrase, "don't go to bed angry." And, as it turns out, it's totally accurate! Research has shown that sleeping directly after a fight or traumatic experience will effectively preserve your emotions until you awake. The human body is adverse to falling asleep in dangerous situations - it's a defense mechanism. Thus, you'll have a much harder time falling asleep after a big blowout. It's best to resolve conflicts before you hit the sack.
你可能聽(tīng)到過(guò)這樣一句話(huà)："不要帶著憤怒的情緒上床"。事實(shí)證明這話(huà)對(duì)極了！研究表明，如果睡前跟別人吵了一架，或是受了心理創(chuàng)傷，那么這種不良情緒會(huì)一直存在，直到你醒來(lái)。人體本能地對(duì)危險(xiǎn)處境產(chǎn)生自我保護(hù)，表現(xiàn)方式就是干擾睡眠。所以如果你剛發(fā)完脾氣，入睡會(huì)很困難。最佳的方法是在睡前解決掉所有爭(zhēng)端。
