5.注意睡前的饮食。注意不要在睡前摄入咖啡因、酒精、甜食等,因为它们会影响你的睡眠质量。睡前喝太多饮料也会导致你在夜间频繁起来上厕所。
6.Dim lighting before bed. During the hour or two before bedtime, dim the lighting so you can slowly transition to sleep mode. The flickering lights in your electronic gadgets can also cause your body to go to awake mode, so don't use them right before you go to bed, or at least, dim them as much as you can. This includes your TV, smartphones, and tablets.
6.睡前把灯调暗。在睡前一到两个小时中,把灯光调暗,以便于你能够慢慢地过渡到睡眠模式。电子产品发出的闪烁的光线也会使你的身体进入清醒模式。所以在睡前不要使用它们。或者至少把它们调得越暗越好。包括电视机、智能手机和平板电脑。
7.Deal with your bedmate. If it's Fido waking you up throughout the night, kick him out of the bedroom, or set aside a pet bed for him to sleep on. If it's your partner, talk to him or her about the problem. If your partner wakes up earlier, ask him or her to use a vibrating alarm clock or be more mindful of the noises he or she makes while getting ready. And if your bedmate has sleep apnea, encourage him or her to seek medical help for it.
7.处理好你的同睡者。如果你的宠物在夜里频频把你吵醒,把它从床上踹下去吧。或者为它准备一个宠物床供它睡觉。如果是你的伴侣,就和他/她谈一谈这个问题。如果你的伴侣比你早起床,就叫他/她设一个震动的闹铃或者多留心他/她在起床时发出的噪音。另外要是你的同睡者有睡眠呼吸中止症,鼓励他/她去看看医生。
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2020-09-15
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