睡不着又睡不好？19招教你迅速入睡_BEC初级作文

睡不着又睡不好？19招教你迅速入睡

Try a bath – Take a warm bath before bedtime. It can help you relax and raising the body temperature, then cooling it in a low temperature room helps you to fall asleep faster.

洗个澡—睡前洗个热水澡。它能让你得到放松，还能提升身体温度。然后到一个温度低一点的房间里慢慢变凉就能帮你快速入睡了。

Soothing beverage – Herbal tea or a glass of milk also relax the body and help you wind down.

舒缓的饮料—花草茶或者一杯牛奶同样让你的身体得到放松，让你平静下来。

Read – Read an entertaining or boring book. It helps to get your mind of worries and your to-do list. Stay away from stimulating or self-help books though; they rev up your brain.

阅读—读一读有趣的或是无聊的书，让你的脑子放空焦虑和日常安排工作。远离那些激励的书籍和自主手册，因为它们会让你的大脑再度工作起来。

Relax your body – try yoga or gentle stretching. Do progressive relaxation; tighten each muscle for a count of ten and then release. It will relax your body and minimize muscle aches and pains.

放松身体—试试瑜伽或者轻柔的拉伸运动。放松要循序渐进，在保持肌肉紧张的同时，数十下，然后放松。它能让你的身体得到放松，并尽可能减少肌肉的损伤和疼痛。

Relax your mind – Journal to let go of worry and busy thoughts. Try visualizing soothing images such clouds or a peaceful place; a garden or field or beach, whatever soothes you. It helps quiet the mind and release anxious thoughts.