你會(huì)睡覺嗎？11個(gè)提高睡眠質(zhì)量的黃金法則
作者：滬江英語(yǔ)
來(lái)源：popsugar
2013-05-11 09:00
It's hard to force yourself out of bed when you wake up bleary-eyed, but one way to get up with ease is to prep your body to wake up at the same time feeling refreshed. Oftentimes, you're feeling groggy in the mornings because you're not getting good-quality sleep. Here are a couple of tips that may help:
睡眼朦朧的時(shí)候很難逼自己從被窩里出來(lái)，但是有那么一種能讓你輕松起床的方式，那就是每天都在相同的時(shí)間神清氣爽地起床。很多時(shí)候，你早晨起來(lái)時(shí)感到頭暈?zāi)垦Ｊ且驗(yàn)槟銢]有得到高質(zhì)量的睡眠。以下是一些建議，或許能幫助到你：
1.Keep it consistent. Don't try to sleep in on the weekends to make up for lost sleep. Keep your sleeping schedule consistent and not erratic, which means waking up and sleeping at the same time every day. Whenever you alter the times you get up and go to bed, you're disrupting your body clock.
1.保持一致。不要總在周末時(shí)睡懶覺以彌補(bǔ)平時(shí)少睡的時(shí)間。保持一致而不是無(wú)定數(shù)的睡眠時(shí)間表，也就是說每天總在相同的時(shí)間起床和睡覺。一旦改變起床和睡覺的時(shí)間，就會(huì)擾亂你的生物鐘。
2.Get it checked out. Maybe the reason you're waking up drowsy is health-related. Certain medical conditions like sleep apnea can disrupt your night's rest. Disorders like depression can also cause you to feel drained of energy, a symptom that can contribute to your grogginess. Get it checked out with a doctor and treat the problem.
2.做體檢。你起床時(shí)昏昏欲睡的原因或許和健康有關(guān)。有一些特定的癥狀諸如睡眠呼吸中止癥會(huì)影響你夜間的休息。抑郁癥之類的小病也會(huì)導(dǎo)致你感到渾身乏力，這是會(huì)引起你頭暈?zāi)垦５陌Y狀之一。去找醫(yī)生檢查一下，解決一下這個(gè)問題吧。
3.You snooze, you lose. Hitting the snooze button on your alarm clock can actually make you more tired. Your body will try to go into a sleep cycle, but it'll be disrupted every time you're woken up by the snooze button (which usually goes off every 10 minutes), leaving you lethargic for the rest of the day.
3.不要總是把鬧鐘按掉。按止鬧按鈕事實(shí)上會(huì)導(dǎo)致你更加疲憊。你的身體會(huì)嘗試進(jìn)入一個(gè)睡眠周期，然而每次又會(huì)被下一次的鬧鈴吵醒（通常是每10分鐘一次），這會(huì)使你接下來(lái)的一整天都昏昏欲睡。
4.Lessen your caffeine intake. Drinking caffeinated drinks is a double-edged sword. It's a stimulant that wakes you right up but tends to be less effective over time and the more you intake.
4.少喝點(diǎn)咖啡。喝含有咖啡因的飲料是一把雙刃劍。它是能令你打起精神來(lái)的興奮劑，但隨著你喝得越來(lái)越多，它的效果也會(huì)越來(lái)越差。
5.Watch what you eat and drink before you sleep. Be careful of ingesting caffeine, alcohol, sugary foods, and more before bed because they can affect the quality of your sleep. Ingesting a lot of liquids right before you sleep can also cause you to wake up to make bathroom trips during the night.
5.注意睡前的飲食。注意不要在睡前攝入咖啡因、酒精、甜食等，因?yàn)樗鼈儠?huì)影響你的睡眠質(zhì)量。睡前喝太多飲料也會(huì)導(dǎo)致你在夜間頻繁起來(lái)上廁所。
提高時(shí)間管理能力、改善生活質(zhì)量：時(shí)間管理課程
6.Dim lighting before bed. During the hour or two before bedtime, dim the lighting so you can slowly transition to sleep mode. The flickering lights in your electronic gadgets can also cause your body to go to awake mode, so don't use them right before you go to bed, or at least, dim them as much as you can. This includes your TV, smartphones, and tablets.
6.睡前把燈調(diào)暗。在睡前一到兩個(gè)小時(shí)中，把燈光調(diào)暗，以便于你能夠慢慢地過渡到睡眠模式。電子產(chǎn)品發(fā)出的閃爍的光線也會(huì)使你的身體進(jìn)入清醒模式。所以在睡前不要使用它們。或者至少把它們調(diào)得越暗越好。包括電視機(jī)、智能手機(jī)和平板電腦。
7.Deal with your bedmate. If it's Fido waking you up throughout the night, kick him out of the bedroom, or set aside a pet bed for him to sleep on. If it's your partner, talk to him or her about the problem. If your partner wakes up earlier, ask him or her to use a vibrating alarm clock or be more mindful of the noises he or she makes while getting ready. And if your bedmate has sleep apnea, encourage him or her to seek medical help for it.
7.處理好你的同睡者。如果你的寵物在夜里頻頻把你吵醒，把它從床上踹下去吧?；蛘邽樗鼫?zhǔn)備一個(gè)寵物床供它睡覺。如果是你的伴侶，就和他/她談一談這個(gè)問題。如果你的伴侶比你早起床，就叫他/她設(shè)一個(gè)震動(dòng)的鬧鈴或者多留心他/她在起床時(shí)發(fā)出的噪音。另外要是你的同睡者有睡眠呼吸中止癥，鼓勵(lì)他/她去看看醫(yī)生。
8.Don't work on your bed. Working on your bed may be comfortable, but it can also lead you to start associating the daily grind with it, which may make it hard to disconnect when you're drifting off into dreamland. Resolve to work in other locations.
8.不要在床上工作。在床上工作或許很舒服，但那也會(huì)令你開始把白天的瑣碎工作和它聯(lián)系在一起，當(dāng)你沉入夢(mèng)鄉(xiāng)的時(shí)候也就很難不想到那些工作。在其他地方解決工作吧。
9.Watch the temperature. The temperature in your room can affect your sleep. Your body has a set temperature point that it tries to achieve while you're asleep, so if the room is too cold or hot, your body will be struggling to reach it, resulting in poor-quality sleep.
9.注意溫度。你房間內(nèi)的溫度也會(huì)影響你的睡眠。當(dāng)你睡覺時(shí)，你的身體有一組能保持其舒適的溫度點(diǎn)。假如房間太冷或太熱，你的身體會(huì)很難達(dá)到它，這也會(huì)導(dǎo)致低質(zhì)量的睡眠。
10.Work it out. You've heard it before, and I'll say it again: regular exercise will help you sleep better, letting you wake up feeling refreshed in the morning.
10.多做鍛煉。你已經(jīng)聽過了，但我還是要再說一遍：規(guī)律的鍛煉能幫助你睡得更好，能讓你在早晨神清氣爽地醒來(lái)。
11.Reassess?your medications. The effects of certain medications that cause drowsiness can linger until the next morning. Check with your doctor to see if you can adjust the dosage or change medications.
11.重新評(píng)估你的藥物。那些會(huì)使你產(chǎn)生睡意的藥物的藥效直到早晨都難以褪去。去向醫(yī)生確認(rèn)一下，看看你是否可以調(diào)整藥量或者換一種藥。
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