而且运动还有助于睡眠。研究指出,在上午和下午进行锻炼可以改善一个人夜里的睡眠质量。
4. He skips the evening booze.
他晚上不喝酒。
Many people find that alcohol is a tempting elixir to help you fall asleep. It relaxes your muscles, calms your nerves, and before you know it you're zonked out. But beware. Those soporific effects won't last through the night.
许多人发现酒精是一种诱人的助眠灵药。它可以放松肌肉,安抚神经,而且在你还没意识到的时候就会让你醉倒。但是,你要小心了。这些催眠功效不会持续一整晚。
In fact, drinking alcohol just before bedtime decreases the amount of time you spend in REM sleep - a deep and restorative phase of sleep.
事实上,在睡前喝酒会减少你陷入深度睡眠的时间(REM:深层次恢复性睡眠阶段)。
5. He sets the sleeping mood.
他会营造睡眠的气氛。
In order to set his body's internal clock to prepare it for sleep time, Fuller begins a ritual of dimming the lights about an hour before bedtime.
为了使他的生物钟为入睡做准备,福勒在睡前一小时左右就习惯性地调暗灯光。
Low light levels help to ramp up the body's natural production of melatonin, a hormone that helps you fall and stay asleep.
低光度有助于促使身体自然产生褪黑激素,这种激素可以助你入睡,并且可以使你保持熟睡状态。
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