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1、【英】你會(huì)睡覺(jué)嗎？11個(gè)提高睡眠質(zhì)量的黃金法則It'shardtoforceyourselfoutofbedwhenyouwakeupbleary-eyed,butonewaytogetupwitheaseistoprepyourbodytowakeupatthesametimefeelingrefreshed.Oftentimes,you'refeelinggroggyinthemorningsbecauseyou'renotgettinggood-qualitysleep?Hereareacoupleoftipsthatmayhelp:睡眼朦朧的時(shí)候很難逼口己從被窩里出來(lái)
2、，但是有那么一種能讓你輕松起床的方式，那就是每夭都在相同的時(shí)間神清氣爽地起床。很多時(shí)候，你早晨起來(lái)時(shí)感到頭暈II眩是因?yàn)槟銢](méi)有得到高質(zhì)量的睡眠。以下是一些建議，或許能幫助到你：1?Keepitconsistent.Don'ttrytosleepinontheweekendstomakeupforlostsleep.Keepyoursleepingscheduleconsistentandnoterratic,whichmeanswakingupandsleepingatthesametimeeveryday.Wheneveryoualterthetimesyougetupan
3、dgotobed,you'redisruptingyourbodyclock?1?保持一致。不要總在周末時(shí)睡懶覺(jué)以彌補(bǔ)平時(shí)少睡的時(shí)間。保持一致而不是無(wú)定數(shù)的睡眠時(shí)間表，也就是說(shuō)侮天總在相同的時(shí)間起床和睡覺(jué)。一旦改變起床和睡覺(jué)的時(shí)間，就會(huì)擾亂你的生物鐘。2.Getitcheckedout.Maybethereasonyoifrewakingupdrowsyishealth-related.Certainmedicalconditionslikesleepapneacandisruptyournight'srest.Disorderslikedepressioncanalsoca
4、useyoutofeeldrainedofenergy,asymptomthatcancontributetoyourgrogginess.Getitcheckedoutwithadoctorandtreattheproblem.2.做體檢。你起床吋昏昏欲睡的原兇或許和健康有關(guān)。有一些特定的癥狀諸如睡眠呼吸中止癥會(huì)影響你夜間的休息。抑郁癥Z類的小病也會(huì)導(dǎo)致你感到渾身乏力，這是會(huì)引起你頭暈?zāi)垦５陌Y狀z—。去找醫(yī)牛檢查一下，解決一下這個(gè)問(wèn)題吧。3.Yousnooze,youlose.Hittingthesnoozebuttononyouralarmclockcanactually
5、makeyoumoretired.Yourbodywilltrytogointoasleepcycle,butit'llbedisruptedeverytimeyou'rewokenupbythesnoozebutton(whichusuallygoesoffevery10minutes),leavingyoulethargicfortherestoftheday.3.不要總是把鬧鐘按掉。按止鬧按鈕事實(shí)上會(huì)導(dǎo)致你更加疲憊。你的身體會(huì)嘗試進(jìn)入-個(gè)睡眠周期，然而每次又會(huì)被下一次的鬧鈴吵醒(通常是每10分鐘一次)，這會(huì)使你接下來(lái)的一整天都昏昏欲睡。2.Lessenyourcaffe
6、ineintake.Drinkingcaffeinateddrinksisadouble-edgedsword?It'sastimulantthatwakesyourightupbuttendstobelesseffectiveovertimeandthemoreyouintake?2.少喝點(diǎn)咖啡。喝含有咖啡因的飲料是一把雙刃劍。它是能令你打起楮神來(lái)的興奮劑，但隨著你喝得越來(lái)越多，它的效果也會(huì)越來(lái)越差。3.Watchwhatyoueatanddrinkbeforeyousleep.Becarefulofingestingcaffeine,alcohol,sugaryfoods
7、,andmorebeforebedbecausetheycanaffectthequalityofyoursleep.Ingestingalotofliquidsrightbeforeyousleepcanalsocauseyoutowakeuptomakebathroomtripsduringthenight.3.注意睡前的飲食。注意不要在睡前攝入咖啡因、酒楮、甜食等，因?yàn)樗鼈儠?huì)影響你的睡眠質(zhì)量。睡前喝太多飲料也會(huì)導(dǎo)致你在夜間頻繁起來(lái)上廁所。提高時(shí)間管理能力、改善生活質(zhì)量：時(shí)間管理課程4.Dimlig
