为什么你总是睡不好?
时间:2015-07-09 10:20     来源:未知     本站编辑作者:admin
If you haven't been sleeping well, you're not alone. 30-40% of adults experience symptoms of insomnia, says the National Center for Sleep Disorders Research at the National Institutes of Health. There are plenty of reasons you may not be sleeping well. Here are 7 of the most common.
如果你一直睡不好,其实不但是你有这个问题。国家卫生研究院下属的国家睡眠障碍研究中心表明30-40%的成年人有失眠的症状。睡不好的原因有很多,这里列举7个最常见的。
1. You're not exercising enough.
运动不够
Research shows that exercising regularly can help ease anxiety so you sleep better. Andcontrary to popular belief, exercising late at night will not disturb your sleep quality. Aim for some type of exercise (even if it's only 15 minutes) most days of the week.
研究表明定期锻炼有助于缓解焦虑,让你睡得更好。与大家的普遍观点相反的是,深夜锻炼并不会影响睡眠质量。要想睡得好那就定下目标,每周几天做某种类型的锻炼(即使只做15分钟)。
2. You're looking at the clock too much.
看时间次数太多
“Clockwatching” can result in unhealthy sleep patterns. It's a common problem: you wake up in the middle of the night, usually around the same time, and think about how much sleep you have left before that alarm clock goes off. Here's an idea to counter this: turn your clock around, don't check your phone in the middle of the night, and focus on not looking at a clock until you hear the sound of your alarm.
“看时间”会导致不良的睡眠模式。这是个普遍问题:你在半夜醒来,想知道在闹钟响之前还能睡多久。有个应对办法:将你的闹钟转过去,也不再半夜查看手机,集中注意力绝不看闹钟,直到闹铃响。
3. You're too stressed.
压力太大
Stress is one of the most common reasons you can't sleep. Going to bed with a head full of thoughts about your bad day at work, a tough family situation, or financial stresses can put a big-time strain on your ability to get a good night's sleep. Here are a few ways to reduce your stress levels so you can sleep better:
• Burn off some steam by exercising.
• Keep a journal by your bedside and write out your stressful thoughts to get them off your chest.
• Meditate, do some light yoga, or try progressive muscle relaxation.
• Listen to soft music or read a light-hearted book in bed before you go to sleep.
压力过大是睡不着最常见的原因之一。带着满头的烦恼,工作的不顺,家庭的不和或者经济的压力到床上,给自己睡个好觉带来了巨大压力。以下为几个减轻压力睡个好觉的方法:
• 运动出一身汗。
• 在床边放一本日记,将胸中的压力释放出来写在本子上。
• 冥想,做轻瑜伽,或者试试渐进式肌肉放松。
• 在睡前听轻音乐,或者看本轻松的书。
4. You're distracted by gadgets in your bedroom.
被卧室的小玩意分心
For many of us, checking our phone is the first thing we do when we wake up and the last thing we do before we go to bed. Technology makes our lives more efficient, for the most part. But if you can't sleep well, try banning technology from your bedroom. That includes your television too. One study found that watching television in your bedroom is often a major cause of sleep problems.
对许多人来说,醒来的第一件事和睡前的最后一件事都是看手机。科技在很大程度上让我们的生活更高效。但是如果你睡不好的话,试试不要再卧室里放置这些科技品,包括电视机。一项研究表明在卧室看电视通常是导致睡眠问题的主要原因。
5. Your sleep patterns are erratic.
不稳定的睡眠模式
Getting to bed and waking up at the same time every day is one of the most important things you can do to establish a consistent sleeping pattern. If you're accustomed tostaying up until the wee hours of the morning on weekends, this can seriously impact your sleep during the week. Napping at the wrong time may be another reason you can't sleep well. If you're a napper, make sure you're not dozing off for more than 30 minutes at a time. And reserve your naps for 2 to 3 p.m., which is the best time to get a quick snooze in.
要养成一种持续的睡眠模式,最重要的是每天在同一时间上床睡觉、起床。如果你习惯在周末熬夜到凌晨,这对你工作日的睡眠也会造成极大的影响。在错误的时间小睡可能是你睡不好的另外一个原因。如果你习惯午睡,那保证不会一次睡超过三十分钟,保持在下午两三点之间睡觉,这是打个小盹最好的时间段。
6. You're drinking too much caffeine late in the day.
太晚摄入咖啡因
For many of us, getting that morning jolt of caffeine from our coffee or tea is crucial. However, drinking too much caffeine can keep you up at night. So limit your java drinking to the morning. Avoid drinking coffee, tea, soda or other caffeine-laden drinks later in the day (unless it's chamomile tea, which can actually help you sleep).
对我们很多人来说,早上来一杯咖啡或者茶摄取咖啡因是很重要的。但是摄入过量就会让你晚上不能入睡。所以最好仅限于早上和咖啡,避免在一天中的晚些时候饮用咖啡、茶、苏打水或者其他含有咖啡因的饮料(除了菊花茶,这有助于你的睡眠)。
7. Your room isn't dark enough.
房间不够暗
To sleep well, your bedroom should be dark. Any light, whether it's from your television, windows, phone, or other device, is affecting your ability to sleep well. That's because your body may reduce its production of melatonin, the hormone that aids in sleep, when it senses light around you (even when you're sleeping). So invest in some light-blocking window treatments, and shut those electronics off.
要睡的好,你的房间必须够暗。任何光,不论是你的电视、窗户、手机还是其他装备发出来的,都会影响你的睡眠质量。因为当你的身体感受到了周围的光线(即使在睡眠中),就会降低了褪黑激素的分泌,这是帮助睡眠的一种荷尔蒙。所以花钱装上避光的窗户,关掉所有的电器吧。(英语来源:Lifehack)

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