除了午餐后不摄入咖啡因、睡前避免体育运动之外,Vox与Quartz网站还为大家提供了一些提高睡眠质量的小建议,一起来看吧!
Avoid blue light at night
夜晚避免蓝光
Short wavelength blue light, emitted by the sun and by the screens of computers, iPads and smartphones, stops production of the sleep-inducing hormone melatonin and makes you feel more alert. Blue light tells your brain it’s daytime. Experts suggest turning off your computers and smartphones one hour or at least 30 minutes before bed. You can also try installing apps that can filter blue light on your devices. Both F.lux for computer and Bluelight Filter for Android phones work fine.
来自太阳光、电脑屏幕、平板电脑或手机屏幕的短波长蓝光都会抑制促进睡眠的褪黑色素的产生,让你毫无睡意。蓝光会让你的大脑误认为此时还是白天。专家们的建议是:至少在入睡前半小时、最好是一小时关掉你的电脑和手机。你也可以在电子设备里下载一些能过滤蓝光的APP,比如可用于电脑的F.lux和用于安卓手机的Bluelight Filter。
Keep a consistent sleep schedule
保持相同的入睡与起床时间
Go to bed and wake up at the same time, or relatively the same time, every day. Avoid binge sleeping on the weekend. Consistency is key to a good night’s sleep, especially when it comes to waking up. When you have a consistent wake-up time, your brain acclimates to this and moves through the sleep cycle in preparation for you to feel rested and alert at your wake-up time. Roughly an hour before you wake, hormone levels increase gradually (along with your body temperature and blood pressure), causing you to become more alert.
【现代人类睡得多不如睡得好】相关文章:
最新
2020-09-15
2020-09-15
2020-09-15
2020-09-15
2020-09-15
2020-09-15