夜间睡眠质量高的小窍门还包括：与宠物同床共眠；早上十点开始工作；喝一杯热巧克力。

A different 4-7-8 technique, pioneered by Harvard-trained holistic health doctor Andrew Weil, could also be helpful for insomniacs.

致力于人体全面健康的安德鲁·维尔医生在哈佛接受过相关培训。他首创了“4-7-8方法”，这个方法或同样有助于治疗失眠症。

The 4-7-8 technique

“4-7-8方法”

- Breathe in through your nose quietly for a count of 4

用鼻缓慢吸气——持续4秒

- Hold your breath for a count of seven

屏住呼吸——持续7秒

- Blow air out through your mouth for a count of 8, making a 'whoosh' sound

用嘴巴吐气，发出“呼”的声音——持续8秒

- Repeat the process three more times

再重复这个过程三次

Why lack of sleep is bad for your health

为什么睡眠不足会有害健康

Regular poor sleep puts you at risk of serious medical conditions, including obesity, heart disease and diabetes – and it shortens your life expectancy.

经常性睡不好不仅会引发严重的身体疾病，例如肥胖症、心脏病、糖尿病等，而且会缩短人的寿命。

Most of us need around eight hours of good-quality sleep a night to function properly – but some need more and some less.

【简单的“10-3-2-1-0睡眠公式”让你每天效率爆棚】相关文章：

★ 男人主动献殷勤背后隐藏灾难

★ 《复仇者联盟4》之后，还有哪些漫威电影可以看？

★ 梅根王妃其实名叫瑞秋？来看看明星的“真名”都叫啥

★ 聪明的人都如何提升效率?

★ 免费划船游欧洲？只要顺手捡垃圾就可以

★ 研究发现早起的人不容易抑郁

★ 如何对 “放弃” 说不！

★ 鱼油功效再拓展 竟有助根除酗酒恶习

★ 学习简单的急救措施

★ 欧洲“毒黄瓜” 肠菌病毒已扩散至12国