晚上睡不著?十個(gè)妙招助你一夜好眠
作者:Lindasay Homles
來(lái)源:HUFFPOST
2016-01-07 11:21
Want?better?well-being??Try?sleeping?your?way?there.
想變得更好嗎?試著靠改善睡眠來(lái)達(dá)成吧。
Healthy?people?know?that?logging?Zs?is?a?vital?part?of?their?wellness?routine,?so?they?prioritize?it?accordingly.?Below?are?a?few?bedtime?tricks?you?can?steal?from?them?so?you?can?wake?up?well-rested?and?ready?to?tackle?the?day.
健康的人知道,了解自己的睡眠是他們健康習(xí)慣的重要一環(huán),所以他們很重視睡眠。以下是一些你可以從他們那里借鑒的睡眠技巧,在這些技巧幫助下,你可以好好休息然后醒來(lái)準(zhǔn)備迎接新的一天。
1.?Shower
沐浴
Body?temperature?is?crucial?in?regulating?sleep,?according?to?sleep?scientists.?Showering?at?night?could?help?aid?in?that?process.?The?warm?water?has?a?powering-down?effect?so-to-speak,?helping?you?feel?relaxed?as?you?crawl?in?between?the?sheets?as?well?as?improve?your?sleep?quality.
據(jù)睡眠科學(xué)家稱,在調(diào)節(jié)睡眠時(shí)人的體溫是很重要的。在晚上沐浴對(duì)這一進(jìn)程有幫助。溫水有類似于關(guān)閉電源的功能,也就是說(shuō),溫水可以幫助讓你在床上感到輕松并改善你的睡眠質(zhì)量。
2.?Meditate
冥想
Calm?your?mind?with?a?few?moments?of?meditation.?The?practice?has?numerous?health?benefits,?including?better?sleep.?Try?reciting?a?few?mantras?before?drifting?off?to?sleep?tonight?and?you'll?reap?the?benefits?tomorrow.
通過(guò)一段時(shí)間的冥想來(lái)平靜你的思緒。這種方法會(huì)帶來(lái)巨大的健康益處,包括帶來(lái)更好的睡眠。在今晚迷迷糊糊入睡前試著背誦幾個(gè)禱文,你明天就會(huì)有收獲。
3.?Journal
日志
Having?a?hard?time?drifting?off??Write?it?out.?Research?shows?writing?something?that's?stressing?you?out?and?physically?throwing?it?away?can?help?clear?your?mind.?Not?only?that,?journaling?has?numerous?mind-boosting?powers.?Experts?even?recommend?it?as?a?way?to?help?you?sleep.
無(wú)法迷迷糊糊睡去?就把這些記錄下來(lái)。研究表明,記錄一些讓你感覺(jué)有壓力的東西并將它們從你腦海里剔除能幫你理清思緒。不但如此,日志也有推進(jìn)頭腦思考的能力。專家甚至推薦寫日志作為一個(gè)幫助入睡的方法。
4.?Drink?water
喝水
Alcohol?isn't?conducive?to?a?good?night's?rest.?While?a?nightcap?may?make?you?drift?off?faster?at?first,?research?shows?it?actually?disrupts?your?sleep?throughout?the?course?of?the?night.?Try?swapping?that?glass?of?wine?for?a?glass?of?water.?You'll?wake?up?hydrated?and?with?a?better?night's?sleep?under?your?belt.
酒精不能幫助你在晚上擁有一個(gè)好的休息。盡管睡前的酒或許會(huì)幫助你在一開始就有迷迷糊糊想睡覺(jué)的感覺(jué),但是調(diào)查表明,實(shí)際上喝酒只會(huì)紊亂你這一晚的睡眠。試著將那杯酒改成白水,你會(huì)在醒來(lái)時(shí)感到有足夠的水分并且感到自己有一個(gè)更好的睡眠。
5.?Brush?those?teeth
刷牙
The?American?Dental?Association?recommends?that?you?brush?your?teeth?twice?a?day.?If?you?don't,?plaque?and?bacteria?can?build?up?pretty?fast,?making?your?breath?foul?and?putting?your?mouth?health?in?jeopardy.
美國(guó)牙醫(yī)協(xié)會(huì)推薦一天刷牙兩次。如果你不這么做,噬斑和細(xì)菌就會(huì)快速滋長(zhǎng),讓你呼吸產(chǎn)生異味并且讓你的口腔健康處于危險(xiǎn)之中。
6.?Work?out
鍛煉
Sweat?for?your?sleep.?Not?only?does?moving?your?feet?help?your?health?and?attitude,?research?shows?that?exercise?can?help?you?get?a?better?night's?rest.
睡覺(jué)前出點(diǎn)汗。做一些運(yùn)動(dòng)不只是對(duì)你的健康和態(tài)度有益,研究表明鍛煉可以幫助你在晚上獲得更好的休息。
7.?Ditch?the?devices
放棄一些設(shè)備
Screens?are?a?bedroom?nono.?What?seems?like?a?harmless?bedtime?habit?is?actually?wreaking?havoc?on?your?rest.?Studies?show?the?blue?light?emitted?from?our?phones,?laptops?and?TVs?can?disrupt?our?sleep?cycles.?Even?a?few?minutes?of?scrolling?through?Instagram?may?be?harmful.?If?you?depend?on?your?device?to?wake?you?up,?try?leaving?your?phone?out?of?the?bedroom?and?using?a?regular?alarm?clock?instead.
屏幕是一個(gè)臥室的禁忌。一些看似無(wú)害的睡前習(xí)慣事實(shí)上會(huì)對(duì)你的睡眠造成危害。研究表明,我們的手機(jī)、筆記本電腦以及電視所釋放出來(lái)的藍(lán)光會(huì)紊亂我們的睡眠周期。甚至刷幾分鐘的Instagram也可能是有害的。如果你是依靠某些設(shè)備來(lái)叫醒你的,那么試著把你的手機(jī)留在臥室外,用一些普通的鬧鐘來(lái)代替它。
8.?Eat?smart
飲食合理
Old?tales?have?you?believe?that?eating?before?bed?is?bad?for?you,?but?it's?all?about?how?you?snack.?In?fact,?some?foods?before?bed?may?even?help?regulate?your?blood?sugar?and?prep?you?to?catch?those?Zs.?Got?the?late?night?munchies??Try?nibbling?on?some?kiwi.?Research?suggests?the?fruit?may?help?boost?your?sleep?quality.
]一些過(guò)去的說(shuō)法讓你相信睡前吃東西是不利于睡眠的,但是實(shí)際上重點(diǎn)在于你是怎么吃的。在睡覺(jué)前吃某些食物甚至可以幫助你調(diào)節(jié)血糖并有助于入睡。來(lái)點(diǎn)夜宵?試著吃一些獼猴桃。研究表明水果有可能會(huì)幫助你改善睡眠質(zhì)量。
9.?Find?the?best?place?for?Fido.
為你的寵物找到最合適的地方
Experts?stress?that?sleeping?with?your?pet?may?disrupt?your?sleep,?but?emerging?research?shows?that?Fido?or?Fluffy?may?help?your?shuteye.?It?comes?down?to?what?type?of?sleeper?you?are.?If?you?tend?to?wake?up?easily,?it?may?be?best?to?keep?your?furry?friend?out?of?your?way.?The?point?is?to?make?your?bed?a?haven?for?sleep,?whatever?that?may?be.
專家指出和你的寵物一起入睡也許會(huì)紊亂睡眠,但是最新的研究表明那些毛絨絨的寵物或許有助于睡眠。不過(guò)這要看你的睡眠習(xí)慣了。如果你想自然醒,那么最好遠(yuǎn)離你毛絨絨的寵物。重點(diǎn)是無(wú)論你做什么,目的都是要將自己的床作為睡覺(jué)的港口.
10.?Crawl?in?at?a?reasonable?hour.
在合理的時(shí)間睡覺(jué)
The?National?Sleep?Foundation?recommends?getting?seven?to?nine?hours?of?sleep?per?night,?so?what?time?you?hit?the?hay?certainly?matters.?If?you?want?to?get?a?good?night's?rest,?try?going?to?bed?at?a?time?that's?going?to?optimize?your?amount?of?sleep. Ultimately,?prioritizing?those?Zs?doesn't?have?to?be?difficult?--?and?the?benefits?outweigh?the?preparation.?You'll?thank?yourself?in?the?morning.
國(guó)家睡眠基金會(huì)推薦一天睡七到九個(gè)小時(shí),所以你什么時(shí)候睡覺(jué)肯定是很重要的。如果你想睡個(gè)好覺(jué),選擇一個(gè)可以優(yōu)化你睡眠的時(shí)間上床睡覺(jué)。最后,睡個(gè)好覺(jué)并不困難,而且一夜好眠帶來(lái)的利益明顯大于付出的準(zhǔn)備。到了早上你會(huì)感謝自己的。
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