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每晚如何获得最佳睡眠状态(下)

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2019年06月17日

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How to Get the Best out of Sleep Every Single Night(2)

每晚如何获得最佳睡眠状态(下)

6. Don’t Nap Too Long During the Day

白天不要休息太久

Taking a quick nap during the day is great, but if it becomes too long, it’ll most likely affect your sleep at night.

白天小睡一会儿很好,但是如果睡得太久,很可能会影响你晚上的睡眠。

Research has shown that the best day-time naps are usually no more than 30 minutes.Longer naps tend to have negative quality on sleep quality. That said, if you’re used to daytime napping and you still sleep effortlessly at night, then you have nothing to worry about.

研究表明,白天小睡的最佳时间通常不超过30分钟。午睡时间越长,睡眠质量越差。也就是说,如果你习惯了白天小睡,而晚上仍然睡得很安稳,那么你就没有什么好担心的了。

7. Take a Shower

睡前冲个澡

Never underestimate the power of a shower. Various research studies have shown that people can improve their overall sleep quality by taking a shower before hitting the bed. Even a simple foot bath does the job… especially in elders.

永远不要低估淋浴的力量。各种研究表明,人们可以通过睡前淋浴来提高整体睡眠质量。即使是一个简单的足浴也能起作用,尤其是对老年人来说。

So, if you’re looking for a cheap way of improving your sleep quality, a warm shower before bed isn’t a bad way to go.

所以,如果你正在寻找一种廉价的提高睡眠质量的方法,睡前洗个热水澡是很不错的。

8. Empty Your Mind

清空你的思想

Sleeping isn’t merely a physical activity, it involves the mind just as much as the body. So, if you want to enjoy your sleep each night, you must learn to empty your mind. And there are different ways of achieving this.

睡眠不仅仅是一种身体活动,它不仅涉及身体,还涉及大脑。所以,如果你想享受每晚的睡眠,你必须学会清空你的大脑。有很多不同的方法可以做到这一点。

If you’re the type that worries about the next day a lot, it can help to get a diary and write down every task you need to take care of the following day and how you will get it done. This will help to calm your mind and make it easier to fall asleep.

如果你是那种非常担心第二天的人,记日记,记下第二天要做的每一件事,以及你将如何完成它,会有帮助。这将帮助你平静下来,更容易入睡。

9. Exercise Regularly

定期锻炼

If you’ve been skipping exercise, you’ve been doing yourself a great disservice. Apart from the numerous physical and mental health benefits, it has also been shown to improve sleep quality.

如果你一直不锻炼,你就是在给自己帮倒忙。锻炼除了对身体和心理健康有诸多好处外,还可以改善睡眠质量。

10. Take Sleep Supplements

补充睡眠

Remember melatonin? The hormone that tells your body when to hit the bed and relax? Yep, it is available as supplements and you can take it to improve your sleep.

还记得褪黑激素吗?荷尔蒙告诉你的身体什么时候上床休息?是的,它可以作为补充剂,你可以服用它来改善你的睡眠。

In fact, research has shown that melatonin is one of the easiest means of falling asleep quickly. This is why it is commonly used as a treatment for insomnia.

事实上,研究表明褪黑激素是最容易快速入睡的方法之一。这就是为什么它常被用来治疗失眠。


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