快速入睡最好的方法
文章来源:未知 文章作者:enread 发布时间:2017-10-11 01:18 字体: [ ]  进入论坛
(单词翻译:双击或拖选)
1. Make Your Bedroom Pitch Black
 
Our brain associate darkness with night, and light with day. Being in a bright room filled with screens decreases melatonin production and makes your body believe it’s daytime.
 
2. Make Your Bedroom Quiet
 
Sounds can also decrease your sleep quality and wake you up. Get earplugs if you don’t have control over your environment.
 
3. Sleep in the Perfect Temperature
 
The ideal sleep temperature is about 65-70°F (18-21 °C).
 
4. Block Blue Light
 
The blue light from devices like phones, TVs and computers decrease melatonin production. The best thing would be to not use devices 3 hours before bedtime, but we all know that’s not going to happen. Fortunately, tech can help us by removing most blue light from the screen. Here’s the free programs for all devices and platforms:
 
To maximize the benefits, buy a pair of blue blocking glasses. They're good for blocking blue light coming from lamps and devices where these apps aren't available. You'll look dorky, but they can increase sleep quality by 50%.
 
5. Be Smart About What You Eat and Drink
 
What you consume can affect your sleep significantly. Here’s some suggestions on what to eat to get a great night’s sleep:
 
Cut out caffeine 6 hours before you go to bed.
 
Stop drinking liquids 1 hour before bedtime.
 
Skip the nightcap: It can make you fall asleep faster, but decreases sleep quality.
 
6. Wind Down and Clear Your Head
 
Gratitude1: Write down 3 things you're grateful for every morning, or before you go to sleep. It's proven to make you more relaxed, healthy and happy - and seem to increase sleep quality by 25%.
 
Meditation2: Meditation then calms you down and gives you a simple thing to focus on: your breath. Just observe yourself breathing - feel the air coming in and going through your body. Then feel it flowing out.
 
Exercise: 150 minutes of moderate to vigorous3 exercise a week can increase your sleep quality by 65%.


点击收听单词发音收听单词发音  

1 gratitude p6wyS     
adj.感激,感谢
参考例句:
  1. I have expressed the depth of my gratitude to him.我向他表示了深切的谢意。
  2. She could not help her tears of gratitude rolling down her face.她感激的泪珠禁不住沿着面颊流了下来。
2 meditation yjXyr     
n.熟虑,(尤指宗教的)默想,沉思,(pl.)冥想录
参考例句:
  1. This peaceful garden lends itself to meditation.这个恬静的花园适于冥想。
  2. I'm sorry to interrupt your meditation.很抱歉,我打断了你的沉思。
3 vigorous 8Ltz0     
adj.有力的,用力的,精力充沛的
参考例句:
  1. The old man is still vigorous and lively.那老人依然精力充沛。
  2. She had a vigorous opponent.她遇到一个劲敌。
TAG标签: sleep night brain
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