我打赌之前你也听说过这种说法:午夜前的一小时睡眠抵得过午夜后的两小时。
3. Eliminate Distractions
减少干扰源
There are 3 types of distractions you need to get rid of to get a good night’s sleep. They are:
为了有好的睡眠质量,你需要摆脱的三种干扰是:
Distractions for the Mind - internet, TV, Xbox, smartphone, etc. Shut that stuff down at least 1 hour before bedtime so that your mind can zone out.
对思想的扰乱,比如网络、电视、游戏机、手机等等。至少在睡前一小时,把它们全部关闭,这样大脑才有片刻清闲。
Distractions for the Eyes - kill all sources of bright light. This includes modems, routers, smartphones and yes, even the moon. Switch off the tech stuff and roll out the blinds to block the moon rays. Wear a sleep mask if you have to.
对眼睛的扰乱,屏蔽所有亮光来源,包括调制解调器、路由器、手机,甚至是窗外的月光。关掉这些电器开关,放下百叶窗阻断月光的照射。如果有需要戴上眼罩。
Distractions for the Ears - kill the noise with some soft foam ear plugs.
对耳朵的扰乱。戴上软式泡沫耳塞,屏蔽噪声。
4. Be Physically Active
让身体活跃起来
Any kind of physical deed that will get your heart rate up will do a great deal of good when it comes to upping the quality of your sleep.
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