A consistent wake-up time is key for maintaining your circadian rhythms, the patterns in your physiological processes that affect everything from your energy to your immunity, metabolism, even creativity. Sleeping late throws your body clock off for the rest of the day-and when your regular bedtime rolls around, you may not feel tired yet, setting you up for another night of insufficient sleep.
一致的起床时间是维持昼夜节律的关键,昼夜节律是身体过程模式,会影响你的精力、免疫力、新陈代谢、甚至是想象力。睡得晚会关闭你的生物钟--到了正常的睡觉时间,你可能还不累,所以你又会再一次睡不好。
What's more, snoozing for a few extra minutes in the a.m. isn't going to make you feel better, Ancoli-Israel adds. It may actually leave you more dazed than before.
此外,早晨多睡一会儿并不会让你更好受,Ancoli-Israel补充道。而且可能会让你比之前更困。
Step outside
出去走走
"If you can eat breakfast outside that's a good start," says Ancoli-Israel. "And if you have time to go for a walk, that's a great idea," she adds, "just don't wear sunglasses." The idea is to expose yourself to natural light, which cues your body clock to suppress production of melatonin, the hormone that makes you sleepy. As a result, you become more alert.
"如果你能出去吃早饭,那这就是一个好的开始," Ancoli-Israel说。"如果你有时间走一走,那这主意就是太棒了,"她补充说,"但不要戴墨镜。"这个做法就是让你置于自然光下,从而提醒身体抑制褪黑激素的分泌,褪黑激素会让你感觉困困的。因此,你就能更清醒。
【晚上没睡好?听听专家怎么说】相关文章:
★ 睡眠不足怎么办?
最新
2020-09-15
2020-09-15
2020-09-15
2020-09-15
2020-09-15
2020-09-15