来自电话、电视和电脑等电子产品的蓝光会减少体内的褪黑素,最好睡前3小时内不用这些设备,但我们都知道这不可能。幸运的是,科技能帮我们从屏幕上移除大部分蓝光。下面就是所有电子产品和平台都能用的免费程序:
Windows, OS and Linux people: download f.lux.
Windows, OS and Linux用户下载f.lux。
Android people: download the app Twilight.
安卓用户下载应用程序Twilight。
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%.
为了在最大程度上保证睡眠质量,可以买一副防蓝光眼镜,它可以很好地阻挡来自灯和不能用这些应用程序的电子产品的蓝光。虽然看起来不怎么时髦,但可以使睡眠质量提高50%。
5. Be Smart About What You Eat and Drink
5.注意饮食
What you consume can affect your sleep significantly. Here’s some suggestions on what to eat to get a great night’s sleep:
饮食对睡眠有很大影响。下面是几条关于改善夜间睡眠的饮食建议:
Cut out caffeine 6 hours before you go to bed.
睡前6小时内不喝含咖啡因饮品。
Stop drinking liquids 1 hour before bedtime.
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2020-09-15
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