趣味学英语(23)： 10个好眠小贴士,帮你摆脱晚睡强迫症

趣味学英语（23）：10个好眠小贴士，

帮你摆脱晚睡强迫症

今天我们来聊一聊关于睡觉的那些事儿。

你是不是经常睡不够？没有闹钟是不是很少能自然醒？起床后是不是犯困？是不是习惯在睡前玩手机？是不是有“晚睡强迫症”？如果回答都为“是”，那么很遗憾，你的睡眠并不健康。

众所周知，睡不好、休息不够，会引起机体多个系统功能失调，增加患心血管疾病和精神疾病的风险。那么，如何才能睡个好觉？权威专家给出了十条助眠建议。

1. Turn off your gadgets

关掉电子产品

如今，大部分人都喜欢在睡前看看手机，刷刷朋友圈，但这个习惯可能导致“晚睡强迫症”。

This is a good strategy according to Russell Foster, director of Oxford University's SCNi (Sleep and Circadian Neuroscience Institute), as blue light emitted from smartphone, TV and computer screens can suppress melatonin (a hormone helping you sleep) and increase your alertness.

据牛津大学睡眠和生理神经科学研究所主任罗塞尔•福斯特介绍，智能手机、电视以及电脑屏幕释放的蓝光会抑制褪黑素（一种帮助睡眠的激素），让你更加清醒。因此，关掉电子产品是助眠的好方法。

福斯特建议，最好在入睡前90分钟关掉手机，在光线柔和的房间中放松身心。

You can even buy special light bulbs mimicking sunlight -- "white and color ambience" bulbs can gradually wake you up and send you to sleep by slowly brightening, dimming and alternating the light's frequency.

你也可以购买仿日光的特制灯泡——“白光和彩色光”的灯泡可以通过慢慢调节亮度，改变光频逐渐唤醒你或送你入梦。

2. Avoid a bedtime tipple

睡前不要饮酒

很多人认为，睡前喝一杯酒有助于入眠，但事实并非如此。However enjoyable nightcaps may be, unfortunately they could lead to more shallow sleep.

虽然睡前小酌很是惬意，但你可能因此睡得更浅。

"Alcohol will actually disrupt some of the important things going on in the brain such as memory consolidation," says Foster.

福斯特称：“酒精实际上会扰乱大脑中一些重要的东西，比如记忆巩固。”

A shallower sleep could lead to a negative cycle where you're dependent on sedatives to sleep, and stimulants such as caffeine or sugary food to stay awake during the day.

较浅的睡眠可能会导致恶性循环，让你依赖镇静剂入睡，白天靠咖啡因、含糖食物等兴奋食品保持清醒。

3. Get up early

早起

If you're having trouble sleeping, getting up earlier could be the solution for you. It may seem brutal, but it can get results.

如果你难以入睡，早起可以解决这个问题。这个办法听起来简单粗暴，但行之有效。

"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," says Foster.

福斯特称：“尽可能让自己早起。事实证明，这样可以稳定你的作息生物钟。”

You should also avoid napping, especially if it's for over 20 minutes, as waking up from deep sleep can make you feel even more groggy. By getting into a routine of getting up early and

experiencing daylight your body clock adjusts to sleep earlier in the evenings, ridding you of those restless nights.

还应该避免午睡，尤其是午睡时间超过20分钟，因为从沉睡中醒来会让你感觉更头晕。养成早起的习惯，享受日光，身体的生物钟就能将夜晚入睡的时间提前，让你告别不眠之夜。

4. Forget your worries

忘记你的烦恼

It's important to let go of the worries that build up during the day as they can effect both the initiation and maintenance of sleep.

忘记白天积攒的心事非常关键，因为它会影响你入睡和睡眠的维持。"The worries of the day should not be brought to bed," says Antonio Culebras, organizer of World Sleep Day 2016.

2016年世界睡眠日的组织者安东尼奥•库莱布拉斯表示：“不能把白天的烦恼带到床上。