Forget that cheeky nightcap, studies have revealed that although alcohol can help you fall asleep more quickly and more deeply for a while, it is more disruptive to your sleep cycle in the later part of the night. The consumption of alcohol can also cause pauses in your breathing, which can wake you up and keep you awake.
还在宣称睡前喝酒催眠吗?已经有研究显示:酒精虽然在短时间内帮助入睡,甚至睡得更深,但它也会破坏睡眠周期。对酒精的消化会引起呼吸停滞,进而将你唤醒,然后你就睡不着了。
18. WRITE DOWN YOUR WORRIES
18.对日记倾诉
One major problem that stops us from nodding off is dwelling on certain things and playing back various scenarios in our heads. This anxiety can up our levels of stress and stop us from slumbering away. Writing down five of your worries before bed every night can help alleviate some of the pressure and help get some of the anxiety off your chest.
你睡不着还可能是因为你总在脑海里来回播放那些担忧的情节。焦虑增加了压力,让你彻夜难眠。试试每晚睡前写下五件你忧虑的事吧,也许能帮你从脑海里暂时清除出去,睡个好觉。
19. EXERCISE
19.锻炼身体
Working out can help relieve stress and muscle tension, and even improve your mood - all helpful factors to improve relaxation. The best time to exercise is between 4-7pm, but ensure that it's not within four hours of your bedtime, as your body temperature and adrenaline levels will be too high to nod off.
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