无码国产午夜成人18禁电影_欧美国产日韩亚洲麻豆美_中文字幕在线免费性爱视频平台人_强被迫伦姧惨叫国产_sao虎视频精品永久在线观看_日韩美Av大片黄色一级一_日韩国产欧美精品在线_1024在线视频精品免费_欧美涩涩全集免费观看_亚洲黄网5566全色网

健康的睡眠與時(shí)常與睡眠質(zhì)量都息息相關(guān)，對(duì)大多數(shù)成年人來(lái)說(shuō)，在每晚7小時(shí)睡眠的基礎(chǔ)上，還需要:

Healthy sleep is about quantity and quality. For most adults, that means 7+ hours each night AND:

l 不經(jīng)常醒來(lái)Not waking up frequently

l 每天入眠和起床時(shí)間在大致相同Going to bed and waking up at roughly the same time each day

l 醒來(lái)感覺(jué)神清氣爽Waking up feeling refreshed

睡眠與你的日常生活息息相關(guān)——你的飲食，服用的藥物，你如何安排一天行程，如何度過(guò)夜晚... ...都對(duì)睡眠質(zhì)量有影響。有時(shí)即使是一些輕微的調(diào)整，也會(huì)讓睡眠質(zhì)量天差地別。

Your daily routines—what you eat and drink, the medications you take, how you schedule your days and how you spend your evenings—can significantly impact the quality of your sleep. Even a few slight adjustments can, in some cases, mean the difference between sound sleep and a restless night.

長(zhǎng)期堅(jiān)持健康的睡眠習(xí)慣可以幫助你擴(kuò)展生活的寬度與長(zhǎng)度。美國(guó)睡眠醫(yī)學(xué)會(huì)AASM推薦了10個(gè)可以讓睡眠更健康的日常睡眠習(xí)慣。

Sticking to a healthy sleep routine over time can help you lead a longer, more productive life. These routine sleep habits make up your “sleep hygiene” and can help you fall asleep and stay asleep.

1，保持一致的睡眠時(shí)間。無(wú)論工作還是假期，都保持每天同一時(shí)間起床。

Keep a consistent sleep schedule. Get up at the same time every day, even on weekends and during vacations.

2，設(shè)定一個(gè)較早的就寢時(shí)間，來(lái)保證至少7小時(shí)的睡眠時(shí)間。
Set a bedtime that is early enough for you to get at least 7 hours of sleep.

3，只在睡覺(jué)、生病休息等必須的情況待在床上，把娛樂(lè)和工作留在臥室之外。

Use your bed only for sleep or when you are sick. Watch TV and work outside the bedroom.

4，讓臥室保持安靜放松的氛圍，并且保持房間溫度舒適涼爽。

Make your bedroom quiet and relaxing. Keep the room at a comfortable, cool temperature.

5，減少睡前的液體攝入量。

Reduce your fluid intake before bedtime.

6，睡覺(jué)前至少30分鐘關(guān)閉電子設(shè)備。

Turn off electronic devices at least 30 minutes before bedtime.

7，睡前不要吃太多。如果你晚上餓了，吃點(diǎn)清淡健康的零食。

Don’t eat a large meal before bedtime. If you are hungry at night, eat a light, healthy snack.

8，避免在下午或晚上喝含咖啡因的飲料。

Avoid drinking caffeine in the afternoon or evening.

9，如果躺在床上已經(jīng)20分鐘還沒(méi)睡著，那就起來(lái)去一個(gè)燈光幽暗的地方做一些舒緩的運(yùn)動(dòng)。

If you don’t fall asleep after 20 minutes, get out of bed. Do a quiet activity without a lot of light.

10，睡前不要飲酒。

Avoid alcohol before bedtime.