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21英语网 / 译翻天 / 精彩双语文章 / 阅读用户贡献

30秒快速入睡的小妙招
来源:大耳朵英语  2015-02-06
    

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李察察



我们都想有个高质量的睡眠,大多数人都发现在床上翻腾了好久没睡不着。
We all want high quality of sleep, and yet so many of us find ourselves tossing and turning hours after we hit the pillow, unable to slip into the Land of Nod.
但我们都应该有一个好的睡眠,所以这里列出了几种睡眠方法。
However, we all deserve to get the kind of sleep we deserve,So, here are five of our simple sleep hacks…
睡前阅读
1.Read A Book Before Bed
想要睡好的一个方法就是关灯、找个舒服的姿势躺下,再看看你放在床边的书。这本书不需要有特别多的知识,只要看一些让你觉得很枯燥,能让你睡意大增的书就可以,阅读能让你远离电子产品,促进睡眠,所以,下次在挣扎着睡不着的时候,试着把床边的书拿起来看看。也许会有帮助呢。
One of the best sleep hacks is to turn down the lights, snuggle down, and have a quick read of a good bedside tome. It doesn’t have to be particularly highbrow reading, although reading something you find boring or stale might well induce your visit to the Land of Nod. Reading helps facilitate sleep by forcing you to remove yourself from electronic equipment . So, next time you’re struggling to get to sleep, try picking up one of those books on your bedside. It might just be the thing to help.
固定好睡觉时间
2.Set A Formal Bedtime
给自己设定一个固定的睡觉时间---每天晚上都固定在这个时间点去睡觉---对于睡觉问题是很有帮助的。给自己固定一个睡觉时间不仅对身体有好处,对头脑也是很有好处的。固定时间睡觉能帮助大脑意识到在这个时间点就该休息该放松了,固定的睡眠时间也能帮助大脑调节血清素和褪黑激素的分泌,帮助调节生理节奏。
Setting a formal bedtime as in a time in which you force yourself to go to bed every evening – can be extremely beneficial in terms of helping you get to sleep post-haste. Not only can setting a formal bedtime help you physically, it has some strong psychological benefits. Setting a certain time for you to go to sleep helps your mind recognise that it is time for you to start unwinding and relaxing. A regular bedtime also helps your brain adjust its levels of serotonin and melatonin, and helps balance your circadian rhythm out.
食用健康的食物
3.Eat A Healthier Diet
研究表明增加水果、蔬菜和豆类的摄入能改善睡眠,因为身体所需的镁、钾等其他必要的矿物质。
Research has found that increasing your intake of fruits, vegetables, and pulses can help improve your sleep and , thanks to enhancing your levels of magnesium, potassium, or other essential minerals that your body needs.
保持房间的凉爽
4.Keep Your Room Cool
帮你快速睡眠,我能给的另一个建议就是一定要有一个尽量凉爽的房间---但是不要弄得太冷。多年的科学研究发现想要睡觉的时候身体温度是关键,因为你在开始有睡意的时候身体的温度就在下降。因此,保持房间的凉爽,但不要太冷也是关键。
The last tip we can offer to help you get to sleep quicker, is to make sure that you keep your room as cool as possible – but not too cool. Years of scientific research have found that your body temperature is key when trying to get to sleep, as your body temperature naturally drops when you start to nod off. Therefore maintaining a cool, but not cold temperature in your room is essential.
睡觉之前练习瑜伽
5.Practice Yoga Before Bed
研究表明做瑜伽能帮助身体放松,让你在固定的时间进入睡眠。瑜伽对身体有很多益处,但如果某个晚上没有睡意,试着练练瑜伽,你会发现自己很快就能放松下来,马上就有睡意。
Research suggests that doing a spot of yoga can help relax your body and help you get to sleep in record time. Yoga gets a lot of attention for its health benefits, but if you’re stuck on a sleepless night, try your hand at some yoga and find yourself relaxing and nodding off immediately.




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