Ë«Óï:Ê®¸öÃîÕÐÈÃÄãÓµÓкÃ˯Ãß
1. Turn off your gadgets
ÊÖ»ú¹Øµô¹Øµô
Blue light emitted from smartphone, TV and computer screens can suppress melatonin and increase your alertness.
ÊÖ»úµçÊÓµçÄÔÆÁ·¢³öµÄÓÄÓÄÀ¶¹â¿ÉÒÔÒÖÖÆÍʺÚËØ£¨°ïÖú˯Ãߵļ¤ËØ£©µÄ·ÖÃÚ£¬Ìá¸ßÄãµÄÃô¸Ð¶È¡£
2. Avoid a bedtime tipple
˯ǰС×ò»¿¿Æ×
However enjoyable nightcaps may be, unfortunately they could lead to more shallow sleep.
²»¹ÜС×öàâùÇ飬¾Æ¾«¶¼»áÈÃÄã˯Ã߸üdz¡£
3. Get up early
ÔçÆðµÄÈ˶ù¸üºÃ˯
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.
ÿÌìÔçÉϾ¡¿ÉÄܵØÈ¥ãåÔ¡³¿¹â£¬ÒòΪ¹âÏß¿ÉÒÔ°ïÖúÉíÌåÈëÃß¡¢ËÕÐѵÄÉúÎïÖÓ¸ü¼ÓÎȶ¨¡£
4. Forget your worries
ÍüµôÒ»Çз³ÓÇ
Setting aside a quiet time in the evening to meditate, relax or pray was a popular response.
ÍíÉϰ²ÅÅÒ»µãʱ¼ä¾²¾²µØÈ¥Ú¤Ïë¡¢·ÅËÉ»òÆíµ»¡£
5. Work out
Ô˶¯¿É´ßÃß
Whether you're swimming, running, or practicing yoga, regular exercise can make for a great night's sleep.
ÓÎÓ¾¡¢Åܲ½¡¢è¤Ù¤……¹æÂÉÐÔµÄÔ˶¯ÄÜÈÃÈË˯µÃ¸üºÃ¡£
6. Work out a little more ...
´²ÉÏÔ˶¯²»ÄÜÍ£
For those of you with something a little spicier on your minds, sex was suggested as a good way to get a good night's sleep.
Èç¹ûÒÔÉϵij£¹æÔ˶¯»¹²»¹»´Ì¼¤£¬Äã¿ÉÒÔ³¢ÊÔһϴ²ÉÏÔ˶¯£¬±£Ö¤Ë¯µÃÏã¡£
7. Have a hot drink
ÈÈÒûÒ»±ÕûÍí°²Ë¯
A hot (non alcoholic) beverage before bed is a great way to relax and prepare for sleep, as long as it doesn't contain caffeine.
˯ǰһ±·Ç¾Æ¾«¡¢²»º¬¿§·ÈÒòµÄÈÈÒû×ÜÊÇÄܰïÖúÄã¸ü¿ìµØ·ÅËÉ£¬Èë˯¡£
8. Listen to music
ÔÚ¸èÉùÖÐÈë˯
Soothing sounds can be a good way to doze off, but anything louder might have the opposite effect.
Êæ»ºµÄÒôÀÖ¿ÉÒÔ×ÌÉú¾ëÒ⣬µ«³³ÄֵĸèÇú»áÆðµ½·´Ð§¹û¡£
9. Only use medication as a last resort
²»µ½Íò²»µÃÒѲ»à¾Ò©
While you may get results in the short term, it's important to be aware of unwanted effects and see your doctor if you're having trouble sleeping.
Ò©ÎïËäÄÜ¶ÌÆÚÓÐЧ£¬µ«·þÓÃǰһ¶¨ÒªÅªÇå³þ¸±×÷Ó㬲¢×ñÒ½Öö¡£
10. Keep it simple
˯¾õµÄ·½Ê½¼òµ¥µã
Just go to bed. For some of you, it's that easy.
ÉÏ´²ÌÉÏÂÔÙ˵¡£ÓеÄÈË£¬È·ÊµÒ»Õ´´²¾Í˯×ÅÁË¡£
Ë«Óï:Ê®¸öÃîÕÐÈÃÄãÓµÓкÃ˯Ãß
¶¥Ò»ÏÂ
(0)
0%
²ÈÒ»ÏÂ
(0)
0%

[ÔðÈα༣ºTina]
------·Ö¸ôÏß----------------------------
- ÉÏһƪ£ºË«Óï:ÍøºìÊÇÈçºÎ׬ǮµÄ?
- ÏÂһƪ£ºÓ¢ÓïÐÂÎÅ:iphone SE µ½µ×ÓÐÄÄÐ©ÌØµã
Ïà¹ØÎÄÕÂÁбí
-
·¢±íÆÀÂÛ
²é¿´ËùÓÐÆÀÂÛ
-
- ÍÆ¼öÎÄÕÂ
- ×ÊÁÏÏÂÔØ
- ½²×ù¼Òô
- ÎÄ»¯ÓéÀÖ| Ñо¿£º¶à³ÔË®¹ûÖúÔÐ °®³Ô¿ì²ÍÄÑ
- ÓéÀÖ±¨µÀEnte| VOAÂýËÙÓ¢Óï[ÓéÀÖ±¨µÀ]ÃÀ¹ú²©Ö÷
- ʱÊÂÐÂÎÅIn T| VOAÂýËÙÓ¢Óï[ʱÊÂÐÂÎÅ]°Í»ù˹̹
- ʱÊÂÐÂÎÅIn T| VOAÂýËÙÓ¢Óï[ʱÊÂÐÂÎÅ]º«¹úºôÓõ
- ½ÌÓý±¨µÀEduc| VOAÂýËÙÓ¢Óï[½ÌÓý±¨µÀ]ÃÀÓïÖеÄ
- ʱÊÂÐÂÎÅIn T| VOAÂýËÙÓ¢Óï[ʱÊÂÐÂÎÅ]ÌØÀÊÆÕÔÞ
- ½ÌÓý±¨µÀEduc| VOAÂýËÙÓ¢Óï[½ÌÓý±¨µÀ]½ÌÓý¼¼ÇÉ:
- ½¡¿µ±¨µÀHeal| VOAÂýËÙÓ¢Óï[½¡¿µ±¨µÀ]³Ô»õ:ËüÃÇ
- ʱÊÂÐÂÎÅIn T| VOAÂýËÙÓ¢Óï[ʱÊÂÐÂÎÅ]з¢ÏÖµÄ
- ʱÊÂÐÂÎÅIn T| VOAÂýËÙÓ¢Óï[ʱÊÂÐÂÎÅ]ÊÀ½ç¸÷¹ú
- ʱÊÂÐÂÎÅIn T| VOAÂýËÙÓ¢Óï[ʱÊÂÐÂÎÅ]ÂÃÓÎÒµÔÚ
- ÃÀ¹ú¹ÊÊÂAmer| VOAÂýËÙÓ¢Óï[ÃÀ¹ú¹ÊÊÂ]ÃÀ¹úµÚ44
- ʱÊÂÐÂÎÅIn T| VOAÂýËÙÓ¢Óï[ʱÊÂÐÂÎÅ]ÊÀ½çÉϵÚ
- ÆäËûothers| VOAÂýËÙÓ¢Óï[ÆäËû]²ÍÌüÌṩÃâ·Ñ
- µã»÷: 834892ÿÌì15·ÖÖÓ´òÔ쳬¼¶´Ê»ãÁ¿
- µã»÷: 457475800¾ä×Ó°ïÄã¼ÇÒä7000µ¥´Ê
- µã»÷: 41053010Ìì±³ËÐÓ¢ÎÄ10000µ¥´Ê
- µã»÷: 286191¡¶ÈËÐÔµÄÈõµã¡·¾µäÀøÖ¾Êé¼®
- µã»÷: 272883³©ÏúÊé¡¶Ò»±²×Ó×öÅ®º¢¡·Ô°æ
- µã»÷: 228195±³ËÐÓ¢Óïµ¥´ÊµÄ20ÖÖ·½·¨
- µã»÷: 186255ËÄÁù¼¶µ¥´Ê¿¨Æ¬
- µã»÷: 159724¡¶°¢¸ÊÕý´«¡·Ó¢ÓïÔÖøÐ¡Ëµ
- µã»÷: 94243Ó¢Óïרҵ±Ø±³ÃÀÎÄ
- µã»÷: 80014¿ÚÒëÁ·Ï°ÉñÆ÷¡ªIPTAM¿ÚÒëͨ
- µã»÷: 60196Ó¢ÎÄÔ°æÃûÖø-Ë®º¢×Ó
- µã»÷: 56610Ó¢ÓïÉú»î´Ê»ã¼¯½õ
- µã»÷: 54741Ó¢ÓïÑèÓᆱѡ1000¾ä£¨¸½MP3£©
- µã»÷: 52565ÆÕÌØ¿ÚÓïͨ
- ¡¾½²×ù¼Òô¡¿ÈçºÎÈÃд×÷¸üÓÐÂß¼
- ¡¾½²×ù¼Òô¡¿Ó¢ÓïÌýÁ¦¸ß·Ö¹¥ÂÔ
- ¡¾½²×ù¼Òô¡¿ËÄÁù¼¶ÔĶÁ¸ß·Ö½²×ù
- ¡¾½²×ù¼Òô¡¿Ó¢Óï×÷Îĸ߷ֹ¥ÂÔ
- ¡¾½²×ù¼Òô¡¿ÌýÁ¦¿ìËÙÌá¸ßÃØóÅ
- ¡¾½²×ù¼Òô¡¿ËÄÁù¼¶ÔĶÁ³£¼ûÎóÇø½âÎö
- ¡¾½²×ù¼Òô¡¿ËÄÁù¼¶·Òë³£¼û´íÎó½âÎö
- ¡¾½²×ù¼Òô¡¿ËÄÁù¼¶¸Ä¸ï֮д×÷Ìâ¸Ä
- ¡¾½²×ù¼Òô¡¿ËÄÁù¼¶¸Ä¸ïÖ®ÌýÁ¦Ìâ¸Ä
- ¡¾½²×ù¼Òô¡¿ËÄÁù¼¶¿¼ÊÔÖ®·ÒëÌâ¸Ä
- ¡¾½²×ù¼Òô¡¿ÐÂËÄÁù¼¶¿¼ÊÔÖ®ÔĶÁÌâ¸Ä
- ¡¾½²×ù¼Òô¡¿°ÄÖÞÁôѧȫ¹¥ÂÔ
- ¡¾½²×ù¼Òô¡¿BEC¸ß·Öѧ×Ó¾Ñé̸
- ¡¾½²×ù¼Òô¡¿Ñ¡ÔñÊʺÏ×Ô¼ºµÄ¶ÁÎï
- dz̸·ÒëϵÁÐ
- ¸ß¼¶¿ÚÒë½Ì³Ì
- ¹ÅÎÄÒýÓï¿ÚÒë
- ¾°ÇøÓ¢ÎĽéÉÜ
- ¿´ÃÀ¾çѧӢÓï
- ¿¼ÑÐÓ﷨֪ʶ
- ×îп¼ÑÐÓ¢Óï
- ÿÈÕ½¹µãÐÂÎÅ
- BBCÐÂΞ«½â
- Ó¢ÓïÿÈÕдÊ
- Ó¢ÎÄ¹ã¸æ¸èÇú
- Ó¢ÎÄ¶ÌÆªÐ¡Ëµ
- ÌýÁ¦ÎÄժ˫Óï
- Ó¢ÎÄÓÄĬЦ»°
- ¿´µçӰѧӢÓï
- °ÂÔËÓ¢Óï¿ÚÓï
- ÃûÈËÓ¢ÓïÑݽ²
- ÓÐÉùÃÀÎÄ30ƪ
- 60Ãë ѧӢÓï
- Ó¢ÃÀ¾ç|×ÊÁÏ
- VOA_SPË«Óï
- ÎÄѧ×÷Æ·ººÒë
- BBC ËæÉíÓ¢Óï
- Ү³´óѧ¿Î³Ì
- Ó¢Óï´Ê»ã°ÂÃØ
- ÃÀ¹ú¿ÚÓïÙµÓï
- Éú»î¿ÚÓïÊý×Ö
- ¹úÃñ¾¼Ã´Ê»ã
- ËﶏßƵ´Ê»ã
- ÃÀ¹ú×ÜͳÑݽ²
- ¿ÚÒëÁ·Ï°²ÄÁÏ
- ±ÊÒëÁ·Ï°²ÄÁÏ
- Ë«Óï¾¼ÃѧÈË
- ³õ¼¶ÉÌÎñÌýÁ¦
- BEC¿¼ÊÔÈÈ´Ê
- иÅÄîÓ¢Óï
- ӢʽӢÓï·¢Òô
- ´óѧӢÓïÌýÁ¦
- ¸ß¼¶¿ÚÓï½Ì³Ì
- ÏÂÔØ|´Ê»ã»ýÀÛ
- ÏÂÔØ|Ó¢ÎÄÎÄѧ
- ÏÂÔØ|Ó¢ÎÄÊÓÌý
- ¡¾Ó¢¹úС˵¡¿¼ò°®
- ¡¾ÃÀ¹úС˵¡¿ÀÏÈËÓ뺣
- ¡¾Ó¢¹úС˵¡¿ºôХɽׯ
- ¡¾ÃÀ¹úС˵¡¿Âí¶¡¡¤ÒÁµÇ
- ¡¾·¨¹úС˵¡¿²è»¨Å®
- ¡¾·¨¹úС˵¡¿±¯²ÒÊÀ½ç
- ¡¾Ë«Óï¿Æ¼¼¡¿Ê±¼ä¼òÊ·
- ¡¾Ë«ÓïÏ·¾ç¡¿µÈ´ý¸ê¶à
-
ÆÕÌØÓ¢ÓïÊÖ»úÍøÕ¾
ÓÃÊÖ»úä¯ÀÀÆ÷ÊäÈëm.putclub.com½øÈëÆÕÌØÊÖ»úÍøÕ¾Ñ§Ï°