每天晚上如何獲得最佳睡眠狀態(tài)(上)

每天晚上如何獲得最佳睡眠狀態(tài)(上)

Here’re 10 simple yet power ways to help you sleep well:

10種簡單有效的方法可以幫助你睡個好覺：

1. Stay Away from Blue Light at Bedtime

睡覺時遠(yuǎn)離藍(lán)光

Exposure to bright light during the day can be a good thing… but at night? Not so much. Research has shown that excessive light exposure prior to bedtime can disrupt sleeping patterns and affect overall sleep quality.

白天接觸強(qiáng)光是一件好事，但是晚上就不同了，晚上不應(yīng)暴露在強(qiáng)光下。研究表明，睡前過多接觸光線會破壞睡眠模式，影響整體睡眠質(zhì)量。

2. Practice Sleeping and Waking up at Regular Times

練習(xí)定時睡覺和起床

Okay, if you want to get the best out of sleep, then you need to keep things consistent. That means you go to bed at a set time every single day and wake up at the specific time each morning. Research has shown that consistency with sleeping and waking up times greatly improves sleep quality.

如果你想獲得最好的睡眠質(zhì)量，那么你需要保持一致。這意味著你每天在固定的時間睡覺，每天早上在特定的時間醒來。研究表明，睡眠時間和起床時間一致大大提高了睡眠質(zhì)量。

3. Stay Away from Alcohol

遠(yuǎn)離酒精

According to a study published in the Journal of Neurology Neurosurgery and Psychiatry, it was reported that alcohol consumption at night induced sleep apnea and intense snoring in the tested subjects.

根據(jù)發(fā)表在《神經(jīng)病學(xué)、神經(jīng)外科和精神病學(xué)雜志》上的一項(xiàng)研究，在夜間飲酒會導(dǎo)致受試者出現(xiàn)睡眠呼吸暫停和嚴(yán)重打鼾。

4. Skip the Evening Cup of Coffee

晚上不要喝咖啡

Who doesn’t love a nice cup of coffee every now and then? Yes, caffeine (in coffee) has a lot of health benefits. But just like most good things in life, moderation is key when taking coffee, especially one containing caffeine. Caffeine is a stimulant, which by definition, means it simulates your nervous system to keep you awake and alert.

誰不喜歡時不時地喝杯咖啡呢?是的，咖啡中的咖啡因?qū)】涤泻芏嗪锰?。但就像生活中大多?shù)美好的事物一樣，適量飲用咖啡是關(guān)鍵，尤其是含有咖啡因的咖啡。咖啡因是一種興奮劑，顧名思義，它可以模擬你的神經(jīng)系統(tǒng)，讓你保持清醒和警覺。

5. Get a Quality Mattress and Pillow

買一個質(zhì)量好的床墊和枕頭

When you sleep on a comfortable bed, you feel less pain and enjoy better sleep quality. Studies have also shown that a new mattress and bedding can significantly reduce back pain, back stiffness and shoulder pain, thereby improving sleep quality.

當(dāng)你睡在舒適的床上，你會感到更少的疼痛，享受更好的睡眠質(zhì)量。研究還表明，一種新的床墊和床上用品可以顯著減輕背部疼痛、背部僵硬和肩膀疼痛，從而提高睡眠質(zhì)量。