福斯特建议,最好在入睡前90分钟关掉手机,在光线柔和的房间中放松身心。
You can even buy special light bulbs mimicking sunlight -- "white and color ambience" bulbs can gradually wake you up and send you to sleep by slowly brightening, dimming and alternating the light's frequency.
你也可以购买仿日光的特制灯泡——“白光和彩色光”的灯泡可以通过慢慢调节亮度,改变光频逐渐唤醒你或送你入梦。
2. Avoid a bedtime tipple
睡前不要饮酒
很多人认为,睡前喝一杯酒有助于入眠,但事实并非如此。
However enjoyable nightcaps may be, unfortunately they could lead to more shallow sleep.
虽然睡前小酌很是惬意,但你可能因此睡得更浅。
"Alcohol will actually disrupt some of the important things going on in the brain such as memory consolidation," says Foster.
福斯特称:“酒精实际上会扰乱大脑中一些重要的东西,比如记忆巩固。”
A shallower sleep could lead to a negative cycle where you're dependent on sedatives to sleep, and stimulants such as caffeine or sugary food to stay awake during the day.
较浅的睡眠可能会导致恶性循环,让你依赖镇静剂入睡,白天靠咖啡因、含糖食物等兴奋食品保持清醒。
3. Get up early
早起
【世界睡眠日:10个好眠小贴士,帮你摆脱晚睡强迫症】相关文章:
最新
2020-09-15
2020-09-15
2020-09-15
2020-09-15
2020-09-15
2020-09-15