DON’T get too much blue light
不要接触太多的蓝光
Studies have shown that those who sit at laptops and in front of the TV late at night find it harder to drop off because the blue light emitted suppresses melatonin production. In the evening, dim your laptop light setting and try to stop watching TV one or two hours before bed.
研究表明,晚上坐在笔记本和电视前的人很难睡着,因为蓝光会抑制褪黑色素的产生。晚上,把笔记本的光线设置调低,在上床前一两个小时尽量不看电视。
BREATHE EASY
六、简单呼吸
DO breathing exercises
进行呼吸练习
Believe it or not, most people don’t breathe correctly and this can contribute to a feeling of lethargy, says respiratory physiotherapist Alex Hough. The following exercise helps reset your breathing pattern. By using the diaphragm – the muscle that inflates and deflates the lungs – you inhale and exhale more efficiently. Consciously relax your jaw, throat, shoulders and upper chest.
信不信由你,大部分人的呼吸方式都不正确,所以容易无精打采,呼吸物理治疗师亚历克斯霍夫说。下面的练习能帮助你重新调整呼吸模式。通过使用横膈膜——让肺部吸气和呼气的肌肉——你能更有效地吸气和呼气。有意识地放松你的下巴、喉咙、肩部和上胸部。
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