In yoga this is called nadi shodhana or alternate nostril breathing. Cover your right nostril and practice breathing in and out of your left nostril ten-times. The practice of breathing through your left nostril is said to help relax your sympathetic nervous system. Just simply focusing on the task of breathing can help you drown out other distractions.
在瑜伽中,这被称为“纳地净化调息”(nadi shodhana)或者“鼻孔交换呼吸法”。堵住你的右侧鼻孔,练习用左侧鼻孔呼吸十次。据说这种用左侧鼻孔进行的呼吸练习能够放松你的交感神经系统。仅仅集中精力呼吸就能够帮助你忘记其他的杂事。
4. Go outside in the morning
4.早晨出门转转
Being in the sun — especially upon first waking — tells our circadian rhythm to reset itself. The best time for this to happen is between 6 and 8:30 a.m. You should aim for at least 30-minutes of sun exposure a day to receive the maximum benefits. Sunlight inhibits the production of melatonin, which is responsible for making you tired. Being tired during the day will likely rob you of that feeling later at night when you need it the most.
晒晒太阳——尤其是刚醒来的时候——能够让我们的昼夜节律自我重置。最好的晒太阳时机是上午6:00至8:30之间。为了获取最大的好处,你至少应该每天晒半小时太阳。日光抑制了褪黑素的合成,而褪黑素会让你感到疲倦。白天的疲倦会让你在夜晚丧失这种感受,而在夜晚,我们才最需要疲倦的感觉。
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