你是不是频繁睡不够？莫得闹钟是不是很少能当然醒？起床后是不是犯困？是不是民风在睡前玩手机？是不是有“晚睡将就症”？睡不好、休息不够，会引起机体多个系统功能失调，增多患心血管疾病和精神疾病的风险。那么，怎样智力睡个好觉？众人给出了几条助眠提议。

喝热饮

牛津大学睡觉和生理神经科学盘考所主任罗塞尔•福斯特觉得，睡前喝一杯热饮（不含乙醇）是收缩和助眠的好秩序，惟一不含咖啡因即可。

A hot (non alcoholic) beverage before bed is a great way to relax and prepare for sleep says Foster, as long as it doesn't contain caffeine.

睡前至少六小时，不要摄入咖啡、巧克力和碳酸饮料。不含咖啡因的花卉茶是可以的遴荐，但不要喝得太多，不然你可能会深夜跑茅厕。

Avoid coffee, chocolate and fizzy drinks at least six hours before you go to bed. Non caffeinated herbal teas are fine -- but don't drink too much or you may be making a midnight trip to the bathroom.

听音乐

2016年天下睡觉日组织者安东尼奥•库莱布拉斯称，舒徐的音乐很容易让东谈主犯困，但更响亮的声息可能会产生相背的遵循。

Soothing sounds can be a good way to doze off, but anything louder might have the opposite effect says Culebras.

“响亮的摇滚乐就不成，因为它会让你亢奋。”

"What is not as acceptable is loud rock and roll type music because that leads to excitation."

稽查

岂论你是游水、跑步已经作念瑜伽，按期开放皆能让你睡个好觉。

Whether you're swimming, running, or practicing yoga, regular exercise can make for a great night's sleep.

最佳是在睡觉前六小时摆布稽查，因为剧烈开放后的几个小时，身体会保执振作，导致失眠。

It's best to work out around six hours before you go to bed as your body stays overheated for several hours after vigorous exercise, causing wakefulness.

库莱布拉斯提议：“开放会刺激神经系统，若是白昼时太晚稽查，可能会因此失眠。”

"Exercise stimulates the nervous system, and it can cause insomnia if you exercise too late in the day," advises Culebras.

早起

若是你难以入睡，早起可以惩处这个问题。这个目的听起来浅显暴躁，但行之灵验。

If you're having trouble sleeping, getting up earlier could be the solution for you. It may seem brutal, but it can get results.

福斯特称：“尽可能让我方早起。事实解释，这么可以结识你的作息生物钟。”

"Expose yourself to morning light as much as you can. That has been shown to stabilize the sleep/wake timing of the human body clock," says Foster.

还应该幸免午睡，尤其是午睡时辰越过20分钟，因为从千里睡中醒来会让你嗅觉更头晕。养成早起的民风，享受日光，身体的生物钟就能将夜晚入睡的时辰提前，让你告别不眠之夜。

You should also avoid napping, especially if it's for over 20 minutes, as waking up from deep sleep can make you feel even more groggy. By getting into a routine of getting up early and experiencing daylight your body clock adjusts to sleep earlier in the evenings, ridding you of those restless nights.

睡前不要饮酒

诚然睡前小酌十分闲暇，但你可能因此睡得更浅。

However enjoyable nightcaps may be, unfortunately they could lead to more shallow sleep.

福斯特称：“乙醇骨子上会淆乱大脑中一些紧迫的东西，比如顾虑稳固。”

"Alcohol will actually disrupt some of the important things going on in the brain such as memory consolidation," says Foster.

较浅的睡觉可能会导致恶性轮回，让你依赖磨叽剂入睡，白昼靠咖啡因、含糖食物等振作食物保执暴露。

A shallower sleep could lead to a negative cycle where you're dependent on sedatives to sleep, and stimulants such as caffeine or sugary food to stay awake during the day.

开首：中国日报网英语点津

剪辑：董静

审核：富文佳 王旭泉 韩丰

sleepasand福斯特says声明：该文不雅点仅代表作家本东谈主，搜狐号系信息发布平台，搜狐仅提供信息存储空间办事。