或者试着用鼻子交替呼吸:用手指堵住你的右鼻孔,从左鼻孔吸气4-8秒;用小手指堵住左鼻孔,从右鼻孔呼气,坚持同样的时间。然后堵住左鼻孔,用右鼻孔吸气。保持交替呼吸一分钟。
5. Get chilly.
让自己冷一点。
Heat can make you feel even sleepier.
热的环境会让你更困。
Bancroft recommends taking a cold shower, turning down your thermostat, or even just running your hands under cool water to keep alert.
Bancroft建议你洗个冷水澡,把节温器温度调低,或者就用凉水冲洗双手,来唤醒精神。
6. Try not to nap.
试着别打盹。
Stay awake all day after a bad night, and you’ll be able to fall asleep easier the next time, Bancroft says. “This keeps the sleep drive — one of the major systems that affects our ability to fall asleep — ’hungry,’ so to speak, for sleep,” she explains. If you can’t resist napping, avoid going more than 45 minutes, or you may be vulnerable to sleep inertia, “persistent grogginess after awakening,” says Dr. Goldstein. It’s also best to nap before 2:00 or 3:00 P.M. so your circadian rhythm can reset and you don’t experience yet another night of tossing and turning.
没睡好之后的白天最好别打盹,这样你能在晚上更容易入睡,Bancroft说。“这种睡眠的饥饿状态驱动着我们的睡眠-是影响你入睡能力的要素之一,可以说,为了睡着,”她解释说。如果你忍不住打盹,也别超过45分钟,否则你可能会被睡眠惯性所伤,“醒来之后会一直浑浑噩噩,”Goldstein医生说。在下午2点到3点之前打盹最好。这样你的生物钟可以重置,就不必再辗转反侧一晚了。
【一晚上没睡好,如何过好接下来的一天?】相关文章:
最新
2019-01-07
2019-01-07
2019-01-07
2019-01-07
2019-01-07
2019-01-05