可以在早晨或午饭后打个盹儿。按照人体生理机制,午后更容易昏昏沉沉陷入深度(慢波)睡眠中。
3. Avoid consuming large quantities of caffeine as well as foods that are heavy in fat and sugar, which meddle with a person’s ability to fall asleep.
避免摄入过量咖啡因或脂肪及含糖量高的食物,不然会妨碍入睡。
4. Instead, in the hour or two before your nap time, eat foods high in calcium and protein, which promote sleep.
相反,在打盹前的一两个小时,吃一些高钙和高蛋白的食物,这样有助于睡眠。
5. Find a clean, quiet place where passersby and phones won’t disturb you.
找一处干净安静的地方,以免受到路人或电话的打搅。
6. Try to darken your nap zone, or wear an eyeshade. Darkness stimulates melatonin, the sleep- inducing hormone.
调暗小睡区域的光线,或者戴副眼罩。黑暗能刺激促进睡眠的褪黑激素。
7. Remember that body temperature drops when you fall asleep. Raise the room temperature or use a blanket.
别忘了睡着时人体温度会下降。所以请调高室内温度或盖一条毯子。
8. Once you are relaxed and in position to fall asleep, set your alarm for the desired duration.
当你很放松快要入睡时,别忘了设定好闹钟时间。
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