想要睡得更好,你可以试试坚持每天在同一时间起床和睡觉,让身体按时准备好醒来和入睡。
13. BLOCK OUT THE NOISE
13.隔音
Whether its a snoring house mate or partying neighbours, loud noise is a distraction that can stop you from nodding off in the first place. If you live and sleep in noisy conditions, invest in a good pair of earplugs to ensure you don't wake up exhausted and cranky.
你可能遇上打呼室友或派对型邻居,这样就不能好好睡觉啦!如果这样,花点钱买对好耳塞,确保第二天不会疲惫又暴躁地醒来。
14. BLOCK OUT THE LIGHT
14.遮光
When the sun goes down and your body is submerged in darkness, it automatically starts producing sleep hormone, melatonin, which means your body feels less alert and sleep is more inviting. Help your body with this process by investing in blackout curtains and switching off all power sources when going to bed. Invest in an eye-mask if necessary.
随着太阳下山,身体包裹在黑暗中,自然生成睡眠荷尔蒙、褪黑素,这时身体更放松、更易入睡。如果要找回这个过程,你可以花点钱买个遮光窗帘,睡前关掉所有电子设备,必要的话买个眼罩。
15. BREATHE DEEPLY
15.来,深呼吸
A big obstacle in being able to get some shut-eye is attempting to quieten down the mind. If this is a problem, observe breathing exercises, which not only calms down the nervous system and slows your heart rate, but also helps focus the mind on something else.
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