8招教你睡个好觉

　　慢性失眠一度被认为是继垃圾食品和久坐不动之后的又一健康杀手。

　　At a major sleep conference in Boston this week, experts have been presenting a slew³ of studies blaming poor sleeping habits for everything from stroke to unhealthy eating and depression.

　　本周在波士顿举行的一场有关睡眠的研讨会上，专家们展示了大量研究，表明睡眠不佳会导致很多恶果，如中风，不健康饮食和抑郁。

　　Here are some tips on how to get a better night's sleep, from expert sites like WebMD.com and the Mayo Clinic.

　　专家们在这里给出了几点获得良好睡眠的小贴士。

　　1. Stick to a sleep schedule 坚持良好的睡眠时间表

　　Be consistent with the times you go to bed and wake up to create a regular sleep pattern.

　　按时睡觉起床以便形成有规律的睡眠模式。

　　2. Follow a healthy diet 遵循健康的饮食习惯

　　Aside from the obvious, including avoiding caffeine late at night, experts also say to refrain from going to bed hungry, overstuffed or after drinking too many liquids. If you're peckish, reach for a banana, which is rich in potassium and has been shown to help facilitate a deeper sleep.

　　除避免在深夜饮用含咖啡因的饮料外，专家还建议不要空腹，过饱或过量饮用水及饮料后上床睡觉。如果有点饥肠辘辘，就吃根香蕉，香蕉富含的钾有利于促进睡眠。

　　3. Try sleep accessories and eliminate distractions⁴ 尝试睡眠配件并排除干扰

　　While an eye mask, ear plugs, or a sound generator⁵ for white noise have been shown to help, laptops in bed and smartphones on the night table have not. Unplug the room and create a restful sleep environment.

　　一个眼罩或者一个白色噪声发声器(可以掩盖令人心烦的杂音)都可以帮助睡眠，但是放在被窝里的手提电脑和床边的智能手机却是快速入眠的敌人。赶紧拔掉房间的插头来营造一个宁静的睡眠环境吧。

　　4. Create a bedtime ritual 创造一个就寝仪式

　　Wind down with a hot bath, a book or soothing⁶ music and stick to the same bedtime routine.

　　洗个热水澡，看本书或者听段音乐让自己放松下来，并坚持同样地就寝时间。

　　5. Exercise 运动

　　Regular physical exercise has been shown to enable a restful sleep.

　　有规律的体育锻炼有助于拥有舒适的睡眠。

　　6. Try meditation⁷ or relaxation⁸ techniques 尝试冥想或者放松方法

　　Consider deep breathing exercises, yoga or tai chi to help you charge down.

　　可以尝试进行深呼吸，瑜伽或者太极，这些方法都可以帮助你放松。

　　7. Clear your mind 摒除杂念

　　If you can't sleep because your mind is too cluttered⁹, air out your concerns by either writing them on paper or talking them out with a spouse¹⁰, friend or therapist.

　　如果你因为脑子很乱而不能入睡，那么就把你的忧虑都写在纸上或者向伴侣，朋友或者心理咨询师倾诉。

　　8. Seek medical help 寻求药物帮助

　　Though you may think chronic sleep deprivation is just stress-related, it could also be caused by an underlying¹¹ medical problem like sleep apnea.

　　尽管你可能认为慢性失眠仅仅与压力有关，但是，它也可能是由睡眠呼吸中止症之类的医学问题所引起的。

分享到：