Alcohol has the illusion of a quick-fix ‘cure’ for sleeplessness.
酒精给人能“快速治疗”失眠的错觉。
We should be able to produce adrenaline(to calm the nervous system )naturally around bed-time, but we need the mineral magnesium to do so and many of us receive too little in our diets (from green leafy vegetables, fish, nuts and seeds) whilst using it up quickly through stress, as it is a relaxant in its own right.
我们睡眠期间能自然分泌肾上腺素(平复神经系统),但我们需要无机物镁来完成这一过程,我们很多人从食物(绿叶蔬菜、鱼、坚果和种子)吸收的镁太少了,同时缓解压力时还要快速消耗镁,因为它本身就有弛缓作用。
Supplementing as magnesium citrate (300-400mg) with dinner may help support quality sleep.
晚餐搭配柠檬酸镁补充剂(300-400mg)可以保证睡眠质量。
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Ideally our nervous systems need to move from the state that keeps us energised throughout the day to the evening state that allows healing, recovery and sleep.
理想状态下,我们的神经系统需要从白天的兴奋状态过渡到夜间状态,其间身体会自愈、恢复和睡眠。
Eating large meals late, having stimulants such as caffeine and sugar and getting overexcited beyond 7pm are not conducive to this idyll of tranquillity.
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