If you're having trouble sleeping, getting up earlier could be the solution for you. It may seem brutal, but it can get results.
如果你难以入睡,早起可以解决这个问题。这个办法听起来简单粗暴,但行之有效。
"Expose yourself to morning light as much as you can. That has been shown to stabilize the sleep/wake timing of the human body clock," says Foster.
福斯特称:“尽可能让自己早起。事实证明,这样可以稳定你的作息生物钟。”
You should also avoid napping, especially if it's for over 20 minutes, as waking up from deep sleep can make you feel even more groggy. By getting into a routine of getting up early and experiencing daylight your body clock adjusts to sleep earlier in the evenings, ridding you of those restless nights.
还应该避免午睡,尤其是午睡时间超过20分钟,因为从沉睡中醒来会让你感觉更头晕。养成早起的习惯,享受日光,身体的生物钟就能将夜晚入睡的时间提前,让你告别不眠之夜。
4. Forget your worries
忘记你的烦恼
It's important to let go of the worries that build up during the day as they can effect both the initiation and maintenance of sleep.
忘记白天积攒的心事非常关键,因为它会影响你入睡和睡眠的维持。
"The worries of the day should not be brought to bed," says Antonio Culebras, organizer of World Sleep Day 2016.
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