精品閱讀：8種方法讓你睡個(gè)安穩(wěn)覺_跨考網(wǎng)

　　精品閱讀：8種方法讓你睡個(gè)安穩(wěn)覺

　　Go for quality, not quantity.

　　求質(zhì)量不求數(shù)量

　　While a solid eight hours is recommended for all adults, sometimes pain, chronic illness, continence issues, depression or stress prevent many from hitting that target. According to the UC Berkeley research, though, it's the deterioration in the quality (i.e., difficulty falling asleep and/or staying asleep) that keeps “memories from being saved by the brain at night.”

　　專家給所有成年人的建議都是睡足8小時(shí)的安穩(wěn)覺，但有時(shí)疼痛、慢性疾病、自制問題、抑郁或壓力使得很多人都做不到這一點(diǎn)。根據(jù)加州大學(xué)伯克利分校的研究，睡眠質(zhì)量惡化(如很難入睡或保持沉睡狀態(tài)等)會(huì)在夜里阻礙大腦存儲(chǔ)記憶。

　　Ditch any late-day coffee.

　　不要太晚喝咖啡

　　It's hard to remember whether caffeine is good for you and bad for you, as the studies seem to say something different every day. But one thing remains constant: caffeine stays in your system a long time, so it's best to avoid consuming it too late in the day. Cut it out starting around 3 to 4 p.m., experts recommend.

　　關(guān)于咖啡的研究似乎每天都有不一樣的言論，所以我們也說不清咖啡因?qū)δ闶呛眠€是壞。但是有一點(diǎn)始終不變：咖啡因會(huì)在你體內(nèi)存留很長一段時(shí)間，所以喝咖啡的時(shí)間最好不要太晚。專家建議，下午3點(diǎn)或4點(diǎn)以后就不要喝咖啡了。

　　Get a sound or white noise machine.

　　備一個(gè)柔和樂音或是白噪音播放器

　　A sound machine may be a wise idea for keeping your brain and body focused on the task at hand: sleeping. Many machines have a white-noise option that works well for sleepers of all ages. And yes, there's probably have an app for that, but if you're going to use it, keep the device away from your bed with the screen off. Hint: put your phone in airplane mode at night, which still allows you to make or receive emergency calls.

　　備一個(gè)柔和樂音播放器會(huì)是個(gè)明智的做法，它讓你的大腦和全身專注在手頭的任務(wù)：睡覺。許多機(jī)器有一個(gè)能產(chǎn)生白噪聲的選項(xiàng)，適用于所有的年齡段。對(duì)，可能有一個(gè)那樣的應(yīng)用程序，但是如果你要使用它，請(qǐng)關(guān)閉屏幕并遠(yuǎn)離床。提示：在晚上把你的手機(jī)調(diào)成飛行模式，這樣你仍能撥打或接聽緊急電話。

　　Work out.

　　鍛煉

　　Zumba, yoga, jogging, tennis, boxing, or a brisk walk—it doesn't matter how you exercise as long as you do it consistently. Your body will thank you in more ways than one, an important one being more quality rest when you are able to sleep.

　　尊巴舞、瑜伽、慢跑、網(wǎng)球、拳擊、競走，只要你堅(jiān)持做，選擇什么鍛煉都不重要。你的身體會(huì)以多種方式回報(bào)你，重要的一點(diǎn)是當(dāng)你睡覺時(shí)能有更高的睡眠質(zhì)量。

　　Unplug.