在经过数百万年的演变进化后,我们人类在黑夜中会自然分泌褪黑激素(睡眠荷尔蒙)。这种荷尔蒙有助于人们熟睡,进行自我修复。
Recent scientific research found that lights of electronic devices STOP Melatonin at its doorstep. In addition to sunlight, artificial indoor lighting can be bright enough to prevent the release of melatonin.
最近,有科学研究表明,电子设备的光会阻断褪黑激素的分泌。除了太阳光,室内的人造光也足够亮,抑制褪黑激素的分泌。
Here is what I did to reverse my bad sleep habits (it’s super simple, you can do this now):
下面是我纠正不良睡眠习惯的做法。(它们超级简单,你现在就能照做啦!)
1. 30 minutes before I sleep, I turn OFF all lights and all electronics (including my phone and PC)
在入睡30分钟前,我关掉所有的光源和电子设备(包括我的手机和笔记本电脑);
2. I sit down in the dark silence, and do a short meditation and breathing exercise. This empties my mind and get me ready to rest.
我在漆黑的寂静中坐下,简短地进行沉思,调节呼吸。这能让我头脑放空,准备好入睡;
3. After 10 or 15 minutes, I feel really sleepy, and go to the bedroom to sleep. (Remember to turn OFF all lights in your bedroom though)
在10或15分钟后,我真得犯困了,就上床睡觉。(记住要把你卧室里的所有灯都关掉。)
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2020-09-15
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