睡前1小时不喝东西。
Skip the nightcap: It can make you fall asleep faster, but decreases sleep quality.
睡前不喝酒:虽然喝酒入睡快,但会降低睡眠质量。
6. Wind Down and Clear Your Head
6.放松并清空大脑
Here’s are 3 habits that has countless benefits.
下面这3个习惯好处多多。
Gratitude: Write down 3 things you're grateful for every morning, or before you go to sleep. It's proven to make you more relaxed, healthy and happy - and seem to increase sleep quality by 25%.
感恩:每天早晨或睡前写下3件你感激的事。经证明这样做会使你更放松、更健康、更幸福,睡眠质量会提高25%。
Meditation: Meditation then calms you down and gives you a simple thing to focus on: your breath. Just observe yourself breathing - feel the air coming in and going through your body. Then feel it flowing out.
冥想:冥想能使你冷静下来,使你只能把注意力集中在一件简单的事上:你的呼吸。只关注自己的呼吸——感觉空气吸进来,流经全身,然后呼出去。
Exercise: 150 minutes of moderate to vigorous exercise a week can increase your sleep quality by 65%.
锻炼;1周进行150分钟逐渐加强的锻炼能使睡眠质量提高65%。
Now you know how to fall asleep fast and get a great night’s sleep.
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