Unplug.
切断电源
Turn off the TV, the cell phone, the iPad, the laptop. Starve your brain's addiction to instant information, which in turn will renew and preserve your memory as you sleep. Not only that, you'll avoid the increased risk of depression that increased exposure to artificial light (from TV, computer and smart phone screens) has been shown to cause. Choose other “unwinding” activities for the pre-bed hours, such as board games, taking a class, reading a book, or simple and enjoyable chores.
关闭电视、手机、iPad和手提电脑。让大脑停止接收即时信息,因为当你睡觉时,这些信息会更新并保存在你的记忆里。不但如此,你可以降低患上抑郁的风险。研究证明过度接触人造光会引起抑郁,比如电视、电脑和智能手机等屏幕光。睡前时间不要选择太繁琐的活动,比如棋盘游戏、上课、看书,或是简单有趣的家务活。
Redecorate your bedroom.
重新装饰你的卧室
New pillows, sheets, bed linens, darkening curtains, and other accessories that make you feel relaxed, cozy and eager to go to bed at night are well worth the money. But don't just focus on these elements: if you have a TV in the bedroom, move it elsewhere. Got a lot of clutter in your bedroom? Clear it out. Have a workspace in the bedroom? Relocate it. Experts agree that keeping the bedroom for sleep only is a vital way to ensure quality rest.
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