年纪大了怎样做才能睡得好
教程:百科杂志之轻松入眠篇  浏览:787  
  • 00:00/00:00
  • 提示:点击文章中的单词,就可以看到词义解释
    How to Sleep Well as You Get Older
    年纪大了怎样做才能睡得好

    What does age have to do with getting your z's? Quite a lot. By using these hints, you'll soon be sleeping like a baby.

    Steps 步骤

     
    STEP 1 Take stock 注意自己的健康状况
    Take stock of your lifestyle habits and health condition. Alcohol consumption, medical problems, and medications can all interfere with a good night's rest, especially as we age.
    Ask your doctor if you have any conditions commonly experienced by older adults, including sleep apnea, sleep phase disorder, periodic limb disorder, or restless leg syndrome.
    STEP 2 Develop good sleep hygiene 养成良好的睡眠习惯
    Develop good sleep hygiene. Go to bed and wake up at the same time every day and avoid long naps during the day.
    STEP 3 Avoid stimulating food and beverages 避免刺激性食物和饮料
    Avoid stimulating food and beverages, such as caffeine, alcohol, and spicy or high-sugar foods, for up to 6 hours before bedtime.
    Daily exercise promotes quality sleep, but you should avoid exercising 3 hours before bedtime.
    STEP 4 Eat for sleep 养成有利于睡眠的饮食习惯
    Eat for sleep by avoiding a heavy meal within 3 hours of your bedtime and by enjoying a light snack shortly before hitting the sack.
    STEP 5 Calm yourself 让自己平静
    Calm yourself Calm yourself before bedtime with a warm bath, deep breathing exercises, or by listening to peaceful music.
    STEP 6 Get up 起床
    Get up if you can't fall asleep after lying in bed for 30 minutes. Engage in a quiet activity until you are again ready to pursue sweet dreams for a bright tomorrow.
    Did you know? The amount of sleep required remains the same for adults in their 20s through old age.
     
    视频地址:
     
    http://www.howcast.com/videos/351798-How-to-Sleep-Well-as-You-Get-Older
     
    0/0
      上一篇:工作日怎样好好午休 下一篇:小贴士:半夜醒了,如何迅速恢复睡眠

      本周热门

      受欢迎的教程

      下载听力课堂手机客户端
      随时随地练听力!(可离线学英语)