When it’s time for sleep, block out as much noise and light as you can. Use a white noise machine if there are outside noises (or a bedmate’s snoring) to bother you, and think about getting rid of your clock or turning it around if it glows brightly.
在睡觉时,尽量关掉声源和灯光。如果室外的噪音(或室友呼噜声)打扰了你,你可以用白噪声机,再考虑一下取消闹钟,如果它要发光,就把它转过去。
Keep the room you sleep in cool, since most people tend to fall asleep more quickly when they’re cool compared to when they’re hot.
保持寝室的凉爽,因为比起燥热,大多数人更倾向于在凉爽的环境里入睡。
Make your bed as comfortable as possible and try to enforce good sleep posture. Sleeping on your side or back with your neck straight is the best possible way to sleep. You may need to add a pillow between your legs to keep your hips in alignment while you sleep, too.
尽量保持床铺整洁,摆出良好的睡觉姿势。侧身睡或者脖子伸直躺着睡是最佳的睡眠姿势。睡觉时,也许你也需要在腿间放一个枕头,以使其保持与臀部的一致。
If you’re still having trouble falling asleep, try a progressive relaxation technique. For example, begin with your feet and feel them relax. Slowly move up your body, relaxing each part as you come to it. Or simply take deep breaths and imagine a calming scene.
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