五招包你睡好觉（图）

标题：Five ways to get to sleep

来源：http://lifeandhealth.guardian.co.uk

推荐者： Mooncraft

原文作者： Deborah Cohen

五招包你睡好觉

胡德良 编译

1．避免刺激，远离酒精。就睡觉来说，你要知道避免做什么，这跟了解需要做什么同样重要。在睡觉前，你应该避免所有妨碍睡觉的行为，如：喝酒、抽烟、暴饮暴食、喝咖啡等。在准备睡觉之前，还要努力处理好令你焦虑的事情，因为紧张焦虑会使你无法入睡。

２．创立睡前常规，尽力照规办事。睡前常规可以给身体一个提示：已经是应该安静下来睡觉的时间了。这些常规包括洗个热水澡，或进行几分钟的阅读。正如不应该撑着肚子上床，睡觉前也不应饿着肚子。也可以将吃点零食或喝杯热牛奶纳入常规。

３．创造浓厚的睡觉氛围。被褥要舒适，枕头不要过高，卧室要保持安静、灯光要暗淡，室内要凉爽，但手脚还要保持温暖。不要将卧室当作办公室，要让身、心都明白：床是跟睡觉有关的地方。

４．做做柔和的肌肉放松。尽管睡觉前不应该做剧烈的运动，但是柔和的锻炼（如瑜珈），是有助于入睡的。有证据表明，放松一下可以减轻焦虑，使你睡得更香。其中一个放松练习是这么做的：先拉伸，然后再放松身体上的各个肌肉块，每次拉伸、放松一块。你可以先从脚趾开始，顺着身体往上做，一直做到面部。做做深呼吸也会有所帮助的。

５．把握睡觉时机。不要仅仅由于你认为应该睡觉了，就去上床睡觉；要等到感觉困了的时候再去睡觉。这样有助于缩短你呆在床上的清醒时间。如果躺在床上约15至20分钟还未能入睡，那么你可以起床到另一间屋子去，在暗淡的灯光下读一会儿书，或者洗个热水澡，等困意袭来，再去睡觉。这时，不要做具有挑战性的活动，如家务活；也不要看电视，电视发出的强光会给大脑提供信号，使其认为这应该是清醒的时间。

编译自：英国《卫报》网站（http://lifeandhealth.guardian.co.uk/）

原著：Deborah Cohen

Five ways to get to sleep

Deborah Cohen
he Guardian

1 Avoid stimulants and alcohol: getting to sleep is as much about what you don't do as it is about what you do. You should avoid all the usual suspects - alcohol, heavy meals, caffeine and nicotine - just before you go to bed. Also try to deal with your worries before you get ready to go to bed - stress can keep you awake.

2 Establish a bedtime routine: give your body cues that it is time to slow down and sleep, such as a warm bath or a few minutes of reading. Just as you shouldn't go to bed with a full stomach, neither should you go to bed hungry. Have a light snack or a hot milky drink.

3 Get the conditions right: use comfortable bedding and try to keep your bedroom quiet, dark and cool - but keep your hands and feet warm. Don't use your bedroom as an office. Let your body know that the bed is associated with sleeping.

4 Do gentle muscle relaxation: although you shouldn't do strenuous exercise immediately before bedtime, gentle exercise, such as yoga, can help you fall asleep. There is some evidence that relaxation techniques can make you feel less anxious and sleep better. One technique involves tensing and then relaxing the different muscles in your body one at a time. Start with your toes and work your way up your body to your face. Deep breathing can also help.

5 Don't go to bed just because you think it's time to; go to bed when you are sleepy. This helps to reduce the amount of time you are awake in bed. If you can't sleep after about 15 or 20 minutes, get up and go to another room. Try reading with a dim light or take a warm bath. But don't do a challenging activity, such as housework. Nor should you watch television: this gives off bright light and gives cues to your brain that it's time to wake up. Return to bed when you feel sleepy.

http://lifeandhealth.guardian.co.uk/wellbeing/story/0,,2157331,00.html