每天晚上如何获得最佳睡眠状态(上)

每天晚上如何获得最佳睡眠状态(上)

Here’re 10 simple yet power ways to help you sleep well:

10种简单有效的方法可以帮助你睡个好觉：

1. Stay Away from Blue Light at Bedtime

睡觉时远离蓝光

Exposure to bright light during the day can be a good thing… but at night? Not so much. Research has shown that excessive light exposure prior to bedtime can disrupt sleeping patterns and affect overall sleep quality.

白天接触强光是一件好事，但是晚上就不同了，晚上不应暴露在强光下。研究表明，睡前过多接触光线会破坏睡眠模式，影响整体睡眠质量。

2. Practice Sleeping and Waking up at Regular Times

练习定时睡觉和起床

Okay, if you want to get the best out of sleep, then you need to keep things consistent. That means you go to bed at a set time every single day and wake up at the specific time each morning. Research has shown that consistency with sleeping and waking up times greatly improves sleep quality.

如果你想获得最好的睡眠质量，那么你需要保持一致。这意味着你每天在固定的时间睡觉，每天早上在特定的时间醒来。研究表明，睡眠时间和起床时间一致大大提高了睡眠质量。

3. Stay Away from Alcohol

远离酒精

According to a study published in the Journal of Neurology Neurosurgery and Psychiatry, it was reported that alcohol consumption at night induced sleep apnea and intense snoring in the tested subjects.

根据发表在《神经病学、神经外科和精神病学杂志》上的一项研究，在夜间饮酒会导致受试者出现睡眠呼吸暂停和严重打鼾。

4. Skip the Evening Cup of Coffee

晚上不要喝咖啡

Who doesn’t love a nice cup of coffee every now and then? Yes, caffeine (in coffee) has a lot of health benefits. But just like most good things in life, moderation is key when taking coffee, especially one containing caffeine. Caffeine is a stimulant, which by definition, means it simulates your nervous system to keep you awake and alert.

谁不喜欢时不时地喝杯咖啡呢?是的，咖啡中的咖啡因对健康有很多好处。但就像生活中大多数美好的事物一样，适量饮用咖啡是关键，尤其是含有咖啡因的咖啡。咖啡因是一种兴奋剂，顾名思义，它可以模拟你的神经系统，让你保持清醒和警觉。

5. Get a Quality Mattress and Pillow

买一个质量好的床垫和枕头

When you sleep on a comfortable bed, you feel less pain and enjoy better sleep quality. Studies have also shown that a new mattress and bedding can significantly reduce back pain, back stiffness and shoulder pain, thereby improving sleep quality.

当你睡在舒适的床上，你会感到更少的疼痛，享受更好的睡眠质量。研究还表明，一种新的床垫和床上用品可以显著减轻背部疼痛、背部僵硬和肩膀疼痛，从而提高睡眠质量。