● 你的身体时钟从日光和黑暗中获取信号,最近的一项研究表明:光疗有效地治疗了57%的失眠患者、重置了他们的昼夜节律。你只需要每天坐在光箱旁30分钟,比如坐在Innolux Rondo电灯旁边(亚马逊,79英镑)。如果醒的太早,那就在晚上开灯。对于晚睡者而言,早上开灯30分钟能唤醒你的生物时钟。
8pm: Three hours to go
晚上8点:还剩3个小时
Aim to eat dinner at least three hours before you turn in, and try to have your biggest meal for lunch. "Keep evening meals light and not too spicy," says sleep consultant Maryanne Taylor. "If you do get hungry, you could have a light snack later in the evening - such as a piece of fruit - or a non-caffeinated drink."
至少在睡前三小时吃完晚餐,尽量把大餐放在中午。"晚饭吃少一点,不要太辣,"睡眠顾问玛丽安娜·泰勒说道。"如果真的饿了,那你可以在晚些时候吃点零食--比如一点儿水果--或者不含咖啡因的饮料。"
Our bodies digest food best when sitting upright or standing. Lying down after a big meal means you're more likely to suffer from acid reflux, causing heartburn, indigestion and asthma. While you're asleep, your body recovers from the damage of the day - if you've eaten a big meal, your body will have to exert energy on digestion.
坐直或站立是身体消化食物最好的时候。大餐一顿之后躺下意味着你很有可能胃酸回流,导致胃灼热、消化不良和哮喘。熟睡的时候,你的身体会从一天的损伤中恢复--如果你吃了一顿丰富的晚餐,那你的身体将不得不消耗能量、消化这些食物。
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