马里兰大学的助理教授,学院睡眠医学基金主席,阿维利诺维切里斯说:为睡觉和性爱保留你的床,你不应该读书,看电视,玩视频游戏,或者在床上用手提电脑。不要在床上做你的账单或者令人兴奋的话题。这些会让你失眠的。
3. Set a consistent wake-up time.
People who have problem sleepiness are often advised to go to bed and get up at the same time every day, including on weekends. But randomly setting an ideal bedtime can lead to more frustration if you suffer from insomnia and already have trouble falling asleep, says Barry Krakow, MD, medical director of Maimonides Sleep Arts and Sciences Ltd. in Albuquerque, N.M., and author of Sound Sleep, Sound Mind: 7 Keys to Sleeping Through the Night. Instead, Krakow suggests starting out by setting a wake-up time only. “Stick by that for the first few weeks or even months to establish a rhythm,” he says. “That process of always getting up at the same time helps to anchor the circadian rhythm. And if you do that and have a bad night, you’ll also to be sleepier the next bedtime.”
3、设置一致的起床时间
有睡眠问题的人通常会被建议每天在同一时间上床睡觉并且按时起床,在周末的时候也不例外。迈蒙尼德睡眠艺术和科学有限公司的医学主席,巴里.克拉科夫说:但是如果你有失眠问题并且不能够入睡的话,机设定一个理想的就寝时间会导致你更加沮丧。在新墨西哥的阿尔伯克基市,《充足睡眠,良好心态》一书的作者指出了一觉睡到天亮的确7个关键。相反的,克拉科夫建议从仅设定一个起床时间开始。
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