10个小妙招帮你赶走失眠_BEC初级作文

10个小妙招帮你赶走失眠

根据国家睡眠基金会所说，理想的打盹温度大约是65华氏度。这是因为你觉得越冷就会越困。医学文摘说，难怪你的身体被设计成习惯夜间自然的降温。如果房间里太热，或者你裹了太多的毯子，你的体温就会上升，而且会让你变得焦躁不安。

Steer Clear Of The Bedroom

绕开卧室

You know how Pavlov trained his dogs to associate a ringing bell with eating? That's what you want to do with your bedroom and feeling sleepy. "Not using your bedroom for anything but rest will create a mental association between the bed and fatigue," says Orma. "Working, watching TV or other pre-bedtime activities should be done anywhere but the bedroom, so when it’s time to turn in and get under the covers, your body takes it as a signal to sack out."

你知道巴甫洛夫怎么训练他的狗狗们将进食和铃声联想到一起吗？这也是你想要的把“卧室”和“困了想睡觉”联想到一起。“不要把你的卧室用作干其他事，除了休息；这就会创建一种卧室和疲劳的精神联系，”奥玛说。“工作，看电视，或者其他睡前活动可以在别的地方做，但是卧室不行，所以当睡觉时间一到，你的身体就会接受到信号自动解除运作。”

Power Down Your Digital Devices

关掉你的电子设备

Save your Netflix binge or email catch up time for earlier in the evening. "The light from the screen of your computer, tablet or phone is blue spectrum light, and it's particularly dangerous because it tells the brain to stop secreting melatonin," says Medalie. "Even a few minutes of exposure to it signals your brain to stay awake."