给肌肉放松可以让身体做好睡觉的准备。焦虑专家查尔斯·林登说道:"躺着用鼻子慢慢的深吸一口气,同时用力按压你的脚趾,就好像你在用力蜷曲你的脚趾,然后慢慢松开。"
The author of Stress Free in 30 Days adds: "On another slow breath, curl your foot up toward your knee, then release. Breathe again, contract your calf muscles, then your thighs, buttocks, belly, chest, arms, and so on until you have moved all the way up your body, squeezing and releasing the muscles one by one."
Stress Free in 30 Days一书的作者补充道:"再一次深呼吸后,将你的脚向膝盖方向蜷曲,然后松开。再一次呼吸,收缩你的小腿肌肉、然后大腿、臀部、腹部、胸部、手臂等等,沿着身体一直向上收缩,一一挤压、释放身体部位的肌肉。"
When you have gone from head to toe, your breathing should be steady and you should feel ready for sleep.
当你从头到脚按压时,应该呼吸平稳,按完之后会有想睡觉的感觉。
3. Try to stay awake
3. 试图保持清醒
Challenge yourself to stay awake - your mind will rebel! It's called the sleep paradox, says psychotherapist Julie Hirst (worklifebalancecentre.org). She explains: "Keep your eyes wide open, repeat to yourself 'I will not sleep'. The brain doesn't process negatives well, so interprets this as an instruction to sleep and eye muscles tire quickly as sleep creeps up."
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