5. Logging onto social media from bed
5.在床上登录社交网站
Holding your phone close to your face exposes you to bright, blue-wavelength light, which is especially disruptive to sleep. Establish a social media cut-off time of at least 60 minutes before bed.
手机离脸太近会使脸暴露在明亮的蓝光之下,对睡眠干扰很大。要养成睡前至少60分钟不登录社交网站的习惯。
6. Thinking negatively about sleep
6.睡眠恐惧
Negative, distorted thoughts about sleep can trigger the body’s stress response, including raising blood pressure, heart rate, and brain activity, which further increases anxiety about your inability to sleep.
对待睡眠消极错误的看法会激发身体的应激反应,包括血压升高、心率加快、大脑活动增多,会进一步增加你无法入睡的焦虑,
7. Staring at the clock
7.盯着钟表
Constantly checking the time ratchets up sleep-related stress, and makes it almost impossible to drift off.
频繁看时间会提高睡眠压力,使你根本就睡不着。
8. Trying to get more sleep than you need
8.睡够了也尽量想多睡会
For some people struggling with sleeplessness, six or six-and-a-half hours might be a more realistic goal. By focusing too narrowly on hitting the eight-hour mark, you may inadvertently create stress that makes sleep harder to come by.
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