九招助你改善睡眠(有道翻译)

九招助你改善睡眠

科利尔特酷
July 19, 20122012年7月19日

Health Experts Main健康专家主要

 

你知道,你可以使用你的五种感官来把你的卧室变成舒缓的,舒适的环境,健全的睡眠?That’s a surprising new insight from sleep scientists, according to这是一个令人惊讶的新见解从睡眠科学家,根据National Sleep Foundation国家睡眠基金会(NSF) .(NSF)。

If you sleep well, you’re likely to be slimmer, healthier and less stressed than poor sleepers. 如果你睡得好,您可能要更苗条,更健康和更少的压力比贫穷者。You’re also likely to live longer and have lower levels of你也可以活得更长,而且有更低的水平C-reactive proteinc反应蛋白, an inflammatory marker linked to heart disease, stroke, diabetes and arthritis. ,炎症标志物与心脏病、中风、糖尿病和关节炎。Catching enough Z’s also reduces blood pressure and cholesterol levels; helps ward off depression, and even reduces risk for car crashes.捕捉足够的Z也能够降低血压和胆固醇水平;能帮助抵御抑郁,??至降低风险的车祸。

But most of us aren’t getting enough slumber to reap its health rewards. 但我们中的大部分人没有得到足够的睡眠健康地享受其奖励。According to a new survey by Consumer Reports, 57 percent of the 26,451 respondents had trouble staying asleep, and one in three woke three or more times per night to worry about work-related stress, health problems and money. 根据一项新的消费者调查报告的26451人中,57%的人已经睡不安稳,三分之一的人醒来每晚三倍或更多担心工作压力、健康问题和金钱。Give yourself an edge in the sleep department, with these natural tactics that really work, using your five senses.给自己一个边缘的、睡觉的部门,这些自然的战术,真正的工作,使用你的五种感官。

Visit the Healthy Sleep Learning Center访问健康的睡眠学习中心

Make Your Bed for Better Sleep让你的床上获得更好的睡眠

This morning chore can make a surprising different in the quality of your sleep at night, according to the NSF’s recent Bedroom Poll. 今天早上苦差事能使一个令人惊讶的不同质量的你晚上的睡眠,据美国国家科学基金会最近调查的卧室。The overwhelming majority of respondents felt that a clean, tidy bedroom is crucial for getting a good night’s rest, so a neatly made bed looking more inviting than one with rumpled covers.绝大多数的受访者觉得一个干净、整洁的卧室是关键,晚上睡个好觉,所以是粮票的床比看起来更邀请皱巴巴的封面。

Switch to Memory Foam or an Air Bed切换到记忆泡沫或空气床

A new Consumer Reports (CR) poll of more than 15,500 people found that those who sleep on memory foam mattresses or inflatable air beds rated their sleep as better than respondents who snoozed on traditional innerspring mattresses. 一个新的消费者报告(CR)15500多人的调查发现,那些睡眠对记忆泡沫床垫或充气床对他们的睡眠比在传统的受访者snoozed想床垫。Tempur-Pedic memory foam and Sleep Number air beds were most frequently cited as improving sleep.Tempur-Pedic记忆泡沫和睡眠数量空气床是最频繁被引用作为改善睡眠。

It’s time to replace your sleep surface if you wake up tired or achy, you tend to sleep better at hotels than at home, your mattress looks saggy or lumpy or is five to seven years old, says Consumer Reports. 是时候来取代你的睡眠表面如果你醒来疲倦或疼痛,你睡眠倾向于在酒店比在家里???好,你的床垫上看起来下垂或块状或是五到七岁,说消费者报告。(Note: you don’t necessarily need a new box spring, too, CR explained. (注意:你不一定需要一个新的发条盒也CR解释说。If the old one looks good, you can keep it and save several hundred dollars.)如果旧的看上去很好,你可以把它和节省数百美元。)

Consumer Reports advises spending at least 15 minutes testing a mattress you’re considering - lie on each side, your back and your stomach and spend at least five minutes in each position.《消费者报告》建议至少花15分钟测试一个床垫你考虑——躺在一边,你的背部和你的胃和至少花5分钟在每个位置。

 

 

10个简单的方法来离开压力背后

 

选择一个完美的枕头

If your pillow is more than two years old, it’s definitely time to replace it. 如果你的枕头是超过两岁,这绝对是时间来取代它。Old pillows can’t give you the support you need and may also be harboring allergens, including mold, fungus, and dust mites, which can make up half the weight of an older pillow.旧枕头不能给你你需要的支持,也可能窝藏过敏原,包括模具、真菌和尘螨,可弥补一半的重量旧枕头。

Sleeping on the wrong pillow can worsen head and body aches, shoulder and arm numbness, and wheezing. 睡在错误的枕头会恶化的头部和身体疼痛、肩膀和手臂麻木、和喘息。The perfect pillow is firm enough to keep your head and neck in alignment with your spine, as they are when you’re standing. 完美的枕头不够稳,保持你的头和脖子符合你的脊柱,因为他们是当你站立。To prevent back and neck pain, elevate your head only one pillow high.预防背部和颈部疼痛,提升你的头只有一个枕头高。

 

重置你的生物钟

If you’re a night owl (like me) and are not getting enough sleep, set your alarm for 6 a.m. and force yourself to get up and go out in the sunlight--or at least sit by a sunny window. 如果你是个夜猫子(像我一样),都没有得到足够的睡眠,让你的闹钟在6点和强迫自己起床并出去阳光——或者至少坐在一个阳光明媚的窗口。This strategy should help your body suppress production of the sleep hormone melatonin during the day and release it earlier in the evening so it will be easier to fall asleep sooner rather than later and transform yourself into an early bird.这一策略有助于身体抑制生产的白天睡眠褪黑激素和释放它早在傍晚,所以这将会更容易入睡迟早,然后将自己改造成一个早起的人。

The CR survey found that people with a consistent bedtime and waking time—including weekends—sleep best, a finding also confirmed by sleep scientists. CR调查发现,人们具有一致的就寝时间,并包括weekends-sleep醒来最好的,这一结果也证实了睡眠科学家。Snoozing late on the weekends creates a form of jet lag, contributing to fatigue during the week.在周末末打盹造成一种时差,导致疲劳周期间。

 

你的枕头用薰衣草香味

You just need a few drops of this lush, familiar fragrance on a handkerchief that you can tuck into your pillowcase. 你只需要几滴这郁郁葱葱,熟悉的香味在一块手帕,你也可以选择你的枕套。Lavender has a well-deserved reputation as a remedy for insomnia, anxiety, depression and fatigue. 熏衣草有一个当之无愧的声誉作为一个治疗失眠、焦虑、抑郁和疲劳。Inhaling the scent has a calming, soothing and sedative effect.空气中满有一种平静的、抚慰和镇静剂的效果。

 

要放松一下浴室

A leisurely soak can relax tired muscles and lower body temperature, a natural signal to your brain and body that it’s time to sleep. 一个悠闲的浸泡可以放松疲惫的肌肉和低体温,自然信号传到你的大脑和身体,该是睡觉的时间了。A few drops of that lavender oil can work its fragrant magic in the tub, too.几滴薰衣草油可以工作在浴缸里的芳香魔法,太。

 

当天晚些时候锻炼

Research suggests that early evening exercise three times a week between 5 to 7 PM makes us pleasantly tired and contributes to sound sleep. 研究表明,傍晚锻炼三次一个星期5到7点之间使我们愉快地累并有助于睡眠的声音。It may also help you relax and unwind. 这可能也有助于你休息和放松。Avoid exercising within two to three hours of bedtime--that will rev you up instead of letting you wind down.避免锻炼后的两到三小时的就寝时间——它将启你起来,而不是让你放松下来。

 

由蜡烛光吃饭

Here, the idea is to take advantage of your body’s natural inclination to prepare itself for sleep when daylight begins to ebb. 这里的想法是,利用你的身体的自然倾向的活动做好准备睡觉的时候白天开始退潮。Dim the lights, turn off the computer and the television--flashing lights and sound stimulate you up when you need to dial down.调暗灯光,关掉电脑和电视,闪烁的灯光和声音刺激你当你需要调低。

 

吃一个香蕉

Some experts call bananas a “sleeping pill in a peel,” because the tasty yellow is loaded with the amino acid tryptophan needed for production of serotonin, a neurotransmitter that has a sleep-inducing sedative effect. 一些专家呼吁香蕉“安眠药在皮”,因为这些美味的黄色富含氨基酸生产所需的5 -羟色胺,一种神经递质,有一种引起睡眠的镇静效果。Other foods that set this process in motion are dairy products, peanut butter, tofu and turkey.其他的食物,设置这个过程启动是乳制品、花生酱、豆腐和土耳其。