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无法入睡吗?请尝试睡得深沉七法

7 ways to ensure you sleep more soundly
无法入睡吗?请尝试睡得深沉七法
1004字
2019-10-09 21:08
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火星译客

Can't get to sleep? Don't try. Instead, make sleep come to you.

你无法入睡吗?不妨试试下面方法,或许能天天睡好觉,不再被失眠所困扰。

It may seem strange to think that anyone needs to be told how to fall asleep. But we've all had the experience of waking up in the middle of the night and then having trouble drifting off again. When this becomes an almost nightly occurrence, figuring out how to fall asleep quickly instead of tossing and turning till dawn could becomes critical for your quality of life and your health. Unfortunately, that desperate need to fall asleep can become one of the things that keeps you awake.

也许会让人感到奇怪,睡觉这个问题怎么还需要别人指指点点。不过,我们确实有人夜不能眠,一直为失眠苦恼着。深更半夜还在床上久久辗转反侧,怎么也无法入睡。天天如此,夜夜如此,睡眠问题严重影响自己身体健康和生活质量。有些人也许不知道,入睡心情越强烈,越想睡,越难入睡。

Previously, we discussed the importance of sleep for your health, and some ways to make sure you get as much as you need. For people who have difficulty sleeping, the basic practices that can help you to sleep soundly are relatively simple:

在此之前,我们讨论过睡眠对健康重要性 ,介绍过一些需要的方法。对于睡眠困扰的人来说,下面几种简单方法有助于你安然入睡,睡得深沉:

1. Maintain a regular sleep-wake schedule.

1.养成良好的有规律性睡眠习惯。
 

2. Exercise aerobically most days of the week.

2. 每周至少四天进行有氧运动。
 

3. Avoid eating, drinking alcohol, and exercising two to three hours before bedtime.

3.入睡前2-3小时不要吃零食、饮酒和做激烈运动。
 

4. Avoid caffeine in the afternoon and evening. If you are very sensitive to caffeine, avoid it completely.

4.午后和夜晚不要喝咖啡。特别是对咖啡X敏感的人,则应完全禁止。(X是因字)
 

5. Make sure you're not taking medication that affects your sleep.

5.不要服用影响睡眠的药物。
 

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