每晚如何獲得最佳睡眠狀態(tài)(下)

每晚如何獲得最佳睡眠狀態(tài)(下)

6. Don’t Nap Too Long During the Day

白天不要休息太久

Taking a quick nap during the day is great, but if it becomes too long, it’ll most likely affect your sleep at night.

白天小睡一會(huì)兒很好，但是如果睡得太久，很可能會(huì)影響你晚上的睡眠。

Research has shown that the best day-time naps are usually no more than 30 minutes.Longer naps tend to have negative quality on sleep quality. That said, if you’re used to daytime napping and you still sleep effortlessly at night, then you have nothing to worry about.

研究表明，白天小睡的最佳時(shí)間通常不超過(guò)30分鐘。午睡時(shí)間越長(zhǎng)，睡眠質(zhì)量越差。也就是說(shuō)，如果你習(xí)慣了白天小睡，而晚上仍然睡得很安穩(wěn)，那么你就沒(méi)有什么好擔(dān)心的了。

7. Take a Shower

睡前沖個(gè)澡

Never underestimate the power of a shower. Various research studies have shown that people can improve their overall sleep quality by taking a shower before hitting the bed. Even a simple foot bath does the job… especially in elders.

永遠(yuǎn)不要低估淋浴的力量。各種研究表明，人們可以通過(guò)睡前淋浴來(lái)提高整體睡眠質(zhì)量。即使是一個(gè)簡(jiǎn)單的足浴也能起作用，尤其是對(duì)老年人來(lái)說(shuō)。

So, if you’re looking for a cheap way of improving your sleep quality, a warm shower before bed isn’t a bad way to go.

所以，如果你正在尋找一種廉價(jià)的提高睡眠質(zhì)量的方法，睡前洗個(gè)熱水澡是很不錯(cuò)的。

8. Empty Your Mind

清空你的思想

Sleeping isn’t merely a physical activity, it involves the mind just as much as the body. So, if you want to enjoy your sleep each night, you must learn to empty your mind. And there are different ways of achieving this.

睡眠不僅僅是一種身體活動(dòng)，它不僅涉及身體，還涉及大腦。所以，如果你想享受每晚的睡眠，你必須學(xué)會(huì)清空你的大腦。有很多不同的方法可以做到這一點(diǎn)。

If you’re the type that worries about the next day a lot, it can help to get a diary and write down every task you need to take care of the following day and how you will get it done. This will help to calm your mind and make it easier to fall asleep.

如果你是那種非常擔(dān)心第二天的人，記日記，記下第二天要做的每一件事，以及你將如何完成它，會(huì)有幫助。這將幫助你平靜下來(lái)，更容易入睡。

9. Exercise Regularly

定期鍛煉

If you’ve been skipping exercise, you’ve been doing yourself a great disservice. Apart from the numerous physical and mental health benefits, it has also been shown to improve sleep quality.

如果你一直不鍛煉，你就是在給自己幫倒忙。鍛煉除了對(duì)身體和心理健康有諸多好處外，還可以改善睡眠質(zhì)量。

10. Take Sleep Supplements

補(bǔ)充睡眠

Remember melatonin? The hormone that tells your body when to hit the bed and relax? Yep, it is available as supplements and you can take it to improve your sleep.

還記得褪黑激素嗎?荷爾蒙告訴你的身體什么時(shí)候上床休息?是的，它可以作為補(bǔ)充劑，你可以服用它來(lái)改善你的睡眠。

In fact, research has shown that melatonin is one of the easiest means of falling asleep quickly. This is why it is commonly used as a treatment for insomnia.

事實(shí)上，研究表明褪黑激素是最容易快速入睡的方法之一。這就是為什么它常被用來(lái)治療失眠。