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| 不用吃藥不用定鬧鐘，5個(gè)方法讓你享受最棒睡眠！ | |
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發(fā)起人：eging3 回復數：1 瀏覽數：3792 最后更新：2022/9/28 21:29:47 by nihaota |
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eging3 發(fā)表于 2017/3/22 10:11:36
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不用吃藥不用定鬧鐘，5個(gè)方法讓你享受最棒睡眠！ Never check the time, drink herbal tea, and STOP worrying about sleep: 5 scientifically-proven tips to improve your shut-eye 不用吃藥不用定鬧鐘，5個(gè)方法讓你享受最棒睡眠！
我究竟寫(xiě)了多少關(guān)于睡眠的故事連我自己都忘了，但是即使這樣讀者仍然想要知道更多。 Indeed, today, research from leading bed manufacturer, Sealy UK and Loughborough University’s Clinical Sleep Research Unit (CSRU), has revealed a sleep deprived country with three quarters of Brits failing to get a decent night’s sleep – which can result in poor health and mental illness. 事實(shí)上現今，據著(zhù)名床鋪生產(chǎn)商英國西利、以及拉夫伯勒大學(xué)的臨床睡眠研究所的一份研究顯示，75%的英國人都不能得到良好的睡眠——而這會(huì )導致身體不健康和一些心理疾病。 1. Know your sleep type 1、了解你自己的睡眠類(lèi)型。 Some people like Margaret Thatcher, Gandhi and Winston Churchill may have famously thrived on less sleep but they’re a rarity. 諸如撒切爾、甘地和丘吉爾等人即使睡眠很少看起來(lái)也容光煥發(fā)，但是他們畢竟是少數。 In fact, researchers at the University of California, San Francisco discovered a gene mutation in people that predisposed them to needing about 20 per cent less sleep than the rest of us. But they estimate those ’short-sleepers’ only comprise around five per cent of the population. 事實(shí)上，加州大學(xué)的研究者們發(fā)現某些人身體中存在一種基因突變，使得他們所需睡眠要比其他人少20%。但是他們估計這些人只占全部人口的5%左右。 2. Go to bed and wake up at the same time 2、按時(shí)睡覺(jué)、按時(shí)起床。 A staggering 40 percent of us don’t get the recommended six to nine hours sleep a night, research by The Sleep Council has found. 據該臨床睡眠研究所的研究顯示，竟然有40%的人每晚睡眠時(shí)間達不到建議的6到9小時(shí)。 The long weekend lie-in is a tempting antidote but while it may reduce sleepiness and stress, it won’t help your ability to concentrate, research published in The American Journal of Physiology-Endocrinology found. 據刊載在美國期刊《生理學(xué)內分泌》上的這份研究顯示，雖然周末賴(lài)床聽(tīng)起來(lái)是個(gè)不錯的補償方法，而且能夠減少睡意和壓力，但是不會(huì )幫助你集中注意力。 In fact, sleep deprived subjects in the study showed impaired concentration even after their ’recovery sleep’ at the weekend. 事實(shí)上在這項研究中，睡得少的人即使在周末補覺(jué)之后仍然注意力不足。 3. Tackle the temperature 3、注意溫度。 Temperature is an aspect of sleep that often gets overlooked,’ says James Wilson, a leading sleep expert. 著(zhù)名睡眠專(zhuān)家詹姆斯·威爾遜表示說(shuō)：“溫度是睡眠的一個(gè)重要方面，但是卻經(jīng)常被忽視?！?/font> But after light, it has the greatest impact on our circadian rhythms, and our bodies are very sensitive to it; it only takes a change in core body temperature of 0.5 degrees Celsius for our bodies to start waking up. On a physiological level sleep is simple. “但是除光照以外，溫度對我們的晝夜規律影響最大，而人體其實(shí)對溫度非常敏感；只要我們身體核心溫度改變0.5攝氏度我們就會(huì )醒過(guò)來(lái)。在生理層面上來(lái)說(shuō)，睡眠其實(shí)很簡(jiǎn)單。 4. Exercise 4、運動(dòng)。 Lots of people think exercising in the evening might keep them awake. In fact, research shows that even vigorous exercise before bedtime doesn’t cause problems sleeping for many people and in some cases, it might even be beneficial. 許多人都認為晚上做運動(dòng)會(huì )讓他們睡不著(zhù)。但是事實(shí)上，研究顯示對許多人來(lái)說(shuō)，即使在睡前劇烈運動(dòng)也不會(huì )導致睡眠問(wèn)題，甚至還會(huì )有好處。 Indeed, people who exercised for at least 30 minutes 5-6 times a week – regardless of what time of day they exercised – were also the least likely to take sleep medication, found The Sleep Council research. 事實(shí)上據拉夫伯勒大學(xué)臨床睡眠研究所的研究顯示，那些每周運動(dòng)5-6次、每次至少30分鐘——不論他們做的是什么運動(dòng)——的人最不可能吃安眠藥。 5. Turn your clock the other way 5、不要看時(shí)間。 Checking the time in the middle of the night can be very disruptive as it can often lead you to work out how many hours you’ve slept so far and how much sleep you have left before your alarm goes off. Then you start overthinking about tomorrow – it’s a vicious cycle. 在午夜時(shí)分看時(shí)間非常有害，因為那經(jīng)常會(huì )讓你盤(pán)算自己已經(jīng)睡了幾個(gè)小時(shí)、鬧鐘響之前自己還能睡多久。然后你就會(huì )開(kāi)始思考太多明天的事情——這是一個(gè)惡性循環(huán)。 It’s this kind of brain activity that could lead to you to lying awake for ages. This turns on your sympathetic nervous system (the part that deals with problem solving and focus) instead of your parasympathetic nervous system (the one you need on when you’re sleeping as it promotes rest). 這種大腦活動(dòng)可能會(huì )導致你躺在床上許久都不能入睡。這會(huì )打開(kāi)你的交感神經(jīng)系統（解決問(wèn)題和關(guān)注焦點(diǎn)），而不是副交感神經(jīng)系統（可以促進(jìn)休息，是睡眠必須）。 |
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nihaota 發(fā)表于 2022/9/28 21:29:50
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