他说:坚持下去,几个星期或数月来建立一个节奏。总要每天在同一个时间起床的方法可以帮你固定住一个生理的节奏。如果你这样做的话,即使你一个晚上没有睡好的话,在下一个就寝时间的时候你将会更加有睡意。
4. Gradually move to an earlier bedtime.
Another approach to getting into a consistent schedule is to try going to bed 15 minutes earlier each night for four nights. Then stick with the last bedtime. Gradually adjusting your schedule like this usually works better than suddenly trying to go to sleep an hour earlier. 逐步地更早地就寝
形成一个不变的时间表的另一个方法就是在四天之内每天试着提前一刻钟就寝。然后坚持最后一次就寝的时间。像这样逐步的调整就寝的时间往往比突然一下子早睡一个时间效果更好。
5. Set consistent, healthy mealtimes.
Regular mealtimes, not just regular sleep times, help regulate our circadian rhythms. Eating a healthy breakfast and lunch on time -- rather than grabbing a doughnut and coffee in the morning or a late sandwich on the run -- also prevents energy deficits during the day that will aggravate your sleepiness. Plan to finish eating meals two to three hours before bedtime. 设定一个一致的,健康的饮食时间
不仅是有规律的睡眠时间,有规律的饮食时间也对调节我们的生理节奏有帮助。按时吃健康的早中餐——而不是早上随手拿点油炸圈饼,喝点咖啡或者跑着吃些三明治——这可以防止我们在白天能量不足,如果能量不足的话将使你白天更困乏。计划在就寝两三个小时之前吃晚餐。
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