吃根香蕉,然后去上瑜伽课。避免高强度锻炼,不然晚上会很难入睡。
Dinner at 7, and consider using this time to chat with a partner, spouse, or friend. Dolphins find evening mealtime ideal for resolving conflicts and thinking through big ideas with others.
7点吃晚餐,并考虑在这段时间和伴侣、配偶或朋友聊天。海豚会发现晚餐时间是化解冲突以及和其他人沟通重大想法的好时机。
END OF DAY: 10 p.m.–12 a.m.
一天结束:晚上10点至12点
By 10 p.m., begin a bedtime ritual that can help you wind down: Turn off your smartphone and resist the urge to watch TV before bed. Run a hot bath and take a soak to relax instead.
到晚上10点,开始一个可以帮助你放松的睡前仪式:关闭智能手机,控制睡前看电视的冲动,可以选择泡一泡热水澡来放松自己。
If TV is how you unwind, try to limit it to 90 minutes or so.
如果看电视是你放松的方式,那么尽量控制在90分钟以内。
Drift off by midnight, but try not to beat yourself up if you find yourself staring at the ceiling for awhile first. You may have trouble falling asleep, but chances are you’ll still be getting the shut-eye you need.
半夜时渐渐入睡,如果发现自己一开始盯着天花板很长时间难以入睡,也不要太过焦虑,闭上眼你还是可以获得你需要的休息。
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