We all know that a hot, milky drink and a warm bath are supposed to relax you before bed, but many of us still can't slip into slumber.
我们都知道睡前喝一杯热牛奶、洗个热水澡能使人放松,但很多人仍旧无法入睡。
1. Inhale through your left nostril
1. 用左边的鼻孔吸气
This yoga method is thought to reduce blood pressure and calm you. Holistic sleep therapist Peter Smith says: "Lie on your left side, resting a finger on your right nostril to close it. Start slow, deep breathing in the left nostril." Peter, author of Sleep Better With Natural Therapies, says this technique is particularly good when overheating or menopausal hot flushes are preventing sleep.
人们认为这一瑜伽方法可以降低血压、使人镇静。整体睡眠治疗师皮特·史密斯说道:"左侧侧身躺着睡觉,用手指按住右边的鼻孔。开始用左边的鼻孔慢慢的深呼吸。"皮特是Sleep Better With Natural Therapies一书的作者,他说当过热或更年期潮热让你无法入睡时,这一方法尤为有效。
2. Squeeze and relax
2. 按压和放松
Relaxing all your muscles can prepare your body for sleep. Anxiety expert Charles Linden says: "Lying on your back, take a deep, slow breath in through your nose and, at the same time, squeeze your toes tightly as if you are trying to curl them under your foot, then release slowly."
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