如何睡得好，睡得香？(視頻)

How To Get A Good Night's Sleep : This film shows you what you can do to make sure you get a good night's sleep. VideoJug presents you with some simple steps on how to sleep well, from your bed to your diet, our aim is to help you sleep better at night.

Step 1: Food and drink Avoid coffee, tea, cocoa and cola drinks late in the evening as they all contain caffeine, which may keep you awake. Remember, your nightcap has a price. Malted food drinks - like Ovaltine - are much better. Bedtime snacks can help too. But don't stuff yourself,beacause your body will have to stay awake half the night digesting your meal, so you won't feel rested in the morning. Milk, turkey and peanuts all contain chemicals that help the brain relax. Why not have a turkey and peanut butter sandwich?

Step 2: Sleeping position Another thing that affects the quality of your sleep is the position you sleep in. We all have our preferences, but for a perfect night's sleep you should try to keep your body in a 'midline' position, where both your head and neck are kept roughly straight. All you need is a properly supportive and comfortable bed and some strategically placed pillows. If you sleep on your side, place a pillow between your knees, this will help support your hips. If you sleep on your back: Place pillows under your knees to take the load off the lower back. Make sure there are enough pillows to support the neck and head in the midline position, thereby preventing the head and neck tilting forward or back. Sleeping on your front isn't recommended. Head and neck are twisted in this position, which is bound to give you aches and pains.

Step 3: The 4 Rs Getting to sleep is all about the 4 Rs - Regularity, Routine, a Restful bedroom and the Right bed. p

Step 4: Regularity
Regularity of bedtimes and getting up times helps ensure good sleep. If possible, try and go to bed and wake up at the same time every day. Keep your bedroom dark while you are sleeping so that the light will not interfere with your rest. As soon as it's time to wake up, open the curtains or turn a light on. Light helps your body know it's time to wake up. Planned daytime naps are fine, but naps caused by sleepiness will ruin your night-time sleep. Try to stay awake all day if you can. Regular exercise is important too -it helps regulate your body clock.

Step 5: Routine Having a bedtime routine - like having a bath before bed - will help your brain wind down and prepare you for sleep. Reading a book or listening to the same piece of calming music every night may help too. Anxiety excites the nervous system, making you more alert. Write down your worries and possible solutions before you go to bed, then stop thinking about them!

Step 6: Restful bedroom Your bedroom should be a place for sleeping only. It is not a good idea to use your bed for doing work, making phone calls etc. Help your body recognize that this is a place for rest by getting rid of anything work-related before you go to bed.

Step 7: The Right bed You need to look after your bed. Turn themattress over every few months. It should get replaced every 10 years at least.