睡觉能帮你及很多东西，规律的睡眠，人体的免疫细胞的工作会非常好。不在于很长，成年人7.5个小时基本足够了。身体有自己的节律。 平衡你的免疫力。
杰瑞发布于2024-07-01
睡觉能帮你及很多东西，规律的睡眠，人体的免疫细胞的工作会非常好。不在于很长，成年人7.5个小时基本足够了。身体有自己的节律。 平衡你的免疫力。
- book: why we sleep:
睡觉时，保持低温。更好地保留自己。
这本书是从神经科学的角度写的，主要讨论睡眠对人脑功能的影响。这本书分为四个部分，每个部分都关注睡眠是如何工作的，它的好处，做梦的原因以及围绕社会的睡眠问题。
Our sleep cycles are regulated by the “circadian clock” in our brains. By maintaining a regular bedtime and wake time even on weekends when you’re tempted to “sleep in” you will help strengthen the circadian function and help make your sleep patterns more consistent.
1.保持一致的就寝时间和起床时间
我们的睡眠周期是由大脑中的“昼夜节律钟”调节的。即使在周末你想“睡懒觉”的时候，也要保持规律的就寝时间和起床时间，这将有助于加强昼夜节律功能，并使你的睡眠模式更加一致。
Transitional activities like soaking in a hot bath, reading or listening to music can help your mind transition from daytime activities into a more relaxed state, which will help you fall into a deeper sleep. Avoid bright light and activities that cause excitement or stress directly before going to bed, and if you take that hot bath, be sure you cool off and are not over-heated before getting into bed.
2.建立一个放松的睡前习惯
泡热水澡、阅读或听音乐等过渡活动可以帮助你的大脑从白天的活动过渡到更放松的状态，这将有助于你进入更深层次的睡眠。睡前避免强光和直接引起兴奋或压力的活动，如果你洗了热水澡，一定要在上床前冷静下来，不要过热。
These three factors are your best bet for creating an optimal sleeping environment. Make sure your bedding and clothing are comfortable, and if you have trouble achieving any of these conditions, consider blackout curtains, ear plugs, eye shades, humidifiers, “white noise” or fans.
Be sure that your mattress is supportive and comfortable. The average lifespan of a mattress is 9-10 years, so be aware when your mattress may have outlived its lifespan. Also invest in comfortable pillows and bedding, and be sure to create an environment in the bedroom that is inviting and conducive to a good night’s sleep.
By using your bedroom only for sleep and sex you will strengthen your mental association between bed and sleep. Remove all distracting or stress-inducing elements, such as televisions, computers and work-related things out of the bedroom to create a more relaxing environment. If you find yourself regularly checking your digital clock throughout the night, just set the alarm and turn the face away from you.
Eating directly before going to bed — especially if spicy foods are involved — may cause difficulty falling asleep and discomfort throughout the night. Similarly, drinking too much may result in several awakenings for trips to the bathroom. That said, some people find a single serving of milk or non-caffienated tea to be a soothing part of the bedtime routine.
Regular exercise can make falling asleep easier and contributes to a deeper and better sleep. However, it can take up to six hours for your body temperature to drop after strenuous exercise, and a cooler body temperature makes falling asleep much easier. So be sure to complete your exercising or any strenuous activity at least three hours before bedtime for the best results.
Caffeine is a stimulant that remains in your system from 3-5 hours, though it can affect some people for up to 12 hours. Even if you can’t feel the effects, consuming caffeine late in the day may be affecting your sleep cycle more than you realize. If you like a warm drink at night, try caffeine-free tea.
Nicotine is a stimulant, and can contribute to sleeplessness. If you smoke, your body may experience withdrawal symptoms throughout the night, and you may also experience difficulty waking in the morning. It’s one more reason to quit, and remember to never smoke in bed or when you are feeling sleepy.
Though many people think of it as a sedative, alcohol actually has a disruptive effect on your sleeping cycle and can cause multiple awakenings during the night. Ultimately, it leads to a less restful sleep.