睡吧，寶貝
你已經(jīng)做了一切能想到的事——不在深夜喝咖啡，確保臥室黑暗舒適，不看驚悚電影，睡前不再糾結(jié)有什么還要做。為什么依舊輾轉(zhuǎn)反側(cè)難以入眠？“某些習(xí)慣可能不知不覺影響到你的睡眠，”芝加哥大學(xué)醫(yī)學(xué)系副教授，睡眠專家克里斯滕·L·昆斯頓說。
Say so long to sleep
跟睡眠說“拜拜”
And, as you may know, lack of shut-eye doesn’t just leave you foggy the next day: Chronic, long-term insufficient sleep ups your odds of diabetes, depression, cardiovascular disease, even weight gain. So what to do? Try these unexpected tweaks, and wake up feeling incredibly well-rested.
也許你知道，睡眠不佳不僅僅會讓你第二天感到頭暈?zāi)X脹，而且長期持久缺覺還會增加糖尿病、抑郁癥、心血管疾病的發(fā)病幾率，甚至體重也會增加。接下來我們該如何應(yīng)對呢？嘗試下面介紹的7種奇招，定能讓你一覺醒來精神倍爽。
1. Halt your afternoon habit
停喝下午茶
It’s a no-brainer that drinking coffee or tea right before you hit the sack won’t do you any sleep favors. But you also need to watch your afternoon drinks, says Joan Salge Blake, RD, a clinical associate professor at Boston University. Love your 4 p.m. peach tea? It’s got caffeine, and so do some flavored waters and even orange sodas, Blake warns. Check the labels on your favorite midday drinks -- any that boast energy-boosting benefits are likely culprits. Then, if possible, stop sipping them by 2 p.m., so there’s time for their effects to wear off. Naturally, coffee drinks pack a real wallop, so stay away from them after lunch.
“睡前喝咖啡或茶無疑對睡眠毫無益處。但你也需要注意下午喝的飲料，”波士頓大學(xué)臨床副教授，營養(yǎng)師瓊·薩爾治·布萊克這樣說。“喜歡在下午4點喝桃味紅茶嗎？這種飲料里含有咖啡因。加味水飲料，甚至橘味蘇打水里也有咖啡因，”布萊克提醒說?？匆幌轮形缒銗酆鹊娘嬈飞虡?biāo)，任何宣稱有提神功效的飲料都影響睡眠的潛在罪魁?？赡艿脑?，下午2點后不要再喝這些飲料，為咖啡因失效留出時間。當(dāng)然，咖啡飲料會對睡眠質(zhì)量造成極大的損害，午餐后還是遠(yuǎn)離為妙。
2. Choose sleep superfoods
選擇有助睡眠的超級食物
While it’s important to avoid a big, heavy meal right before bed (a full stomach will disturb your sleep), some foods may actually help you snooze, Blake says. If you’ve had a few nights of restless sleep, make a light whole-wheat-pasta dish with fresh vegetables, a little diced chicken breast, tomato sauce, and a sprinkle of Parmesan for dinner. This meal contains a snooze-friendly combination of protein and tryptophan, an amino acid that converts to sleep-promoting serotonin in the body.
布萊克說“睡前不要吃得太飽這很重要（胃太撐會影響睡眠），但一些食物確實可以幫你入睡。”假如你已經(jīng)幾晚都沒睡上安穩(wěn)覺了，可以用新鮮蔬菜外加切片雞脯肉，拌上番茄醬，撒些帕爾馬干酪，做一頓口味清淡的全麥意面晚餐。這一餐含有有益睡眠的蛋白質(zhì)和色氨酸——一種能夠在人體內(nèi)轉(zhuǎn)化為助眠血清的氨基酸。
If your stomach’s growling late at night, try a small bowl of cottage cheese with banana slices, another dish that serves up tryptophan. Other combos of healthy carbs and protein, such as milk and graham crackers or yogurt sprinkled with cereal, will also do the trick.
如果你的肚子夜里餓得咕咕直叫，就試著做一小碗香蕉片果肉干酪吧，這道菜也能提供色氨酸。另外，碳水化合物和蛋白質(zhì)的健康組合同樣有助眠之效，比如牛奶+全麥餅干搭檔、酸奶泡谷物。
3. Sip wine sooner
飲酒時間早一些
Even though a nightcap may help you relax and fall asleep faster, it’ll make the second half of your sleep cycle restless and unsatisfying. Alcohol decreases deep sleep and increases arousals from sleep, says John E. Brown, MD, an assistant professor of medicine at the University of Maryland. If you like a glass of wine in the evening, have it with dinner -- around 6 p.m. rather than 11 -- and drink in moderation, so it’ll wear off by the time you lie down.
睡前喝酒或許會幫你身心放松，更快入睡，但也會讓你在睡眠周期的后半程感到焦躁不安，睡眠質(zhì)量難以令人滿意。“酒精會縮減深度睡眠時間，使你更容易從夢中驚醒，”馬里蘭大學(xué)醫(yī)學(xué)系副教授，營養(yǎng)師約翰·E·布朗說。假如你喜歡在晚上喝上一杯酒，那就在晚餐時喝吧，大約6點而不是11點，飲酒適量，這樣在你睡前酒勁就會散去了。
4. Take an early soak
泡澡時間早一些
Like to unwind in the tub before you snooze? Surprisingly, a hot bath might make it harder for you to drift off: Doing anything that raises your body temperature too close to bedtime may actually hinder you from falling asleep, because your body needs to cool to a certain temperature in order to reach a sound slumber, says J. Todd Arnedt, PhD, director of the University of Michigan Behavioral Sleep Medicine Program. That doesn’t mean you can’t soak after a rough day -- when you get home from work, not right before turning in.
喜歡睡前浸泡在浴盆里舒展身體那種的感覺嗎？但熱水澡可能會使你入睡愈加困難，這事兒奇怪吧。“實際上臨睡前任何使人體溫度升高的活動都可能妨礙你正常入睡，因為只有當(dāng)你的體溫降到特定溫度你才會安然入睡，”主持密歇根大學(xué)行為睡眠醫(yī)學(xué)項目的J.托德·阿內(nèi)德特博士說，“這并不意味著你一天辛苦工作回到家后連澡也洗不成了，只是不宜在睡前泡澡。”
5. Stretch for sleep
睡前四肢伸展運(yùn)動
Getting in a little gentle, restorative yoga before you hit the sack can help put your mind at ease, steady your breath, and reduce muscle tension without revving up your heart.
睡前做一下動作輕柔的養(yǎng)生瑜伽有助于放松心情，平穩(wěn)呼吸，無需心跳加速即可減輕肌肉的緊張感。
Try this restful Reclined Butterfly pose from Tanya Boulton, managing teacher at Pure Yoga East in New York City:
試著跟來自紐約城Pure Yoga East健身俱樂部的塔尼婭·博爾頓教練一起做仰臥式蝴蝶曲腿這個動作吧，這會帶給你閑適寧靜的感覺。
Lie on your back with the soles of your feet together and your knees bent and dropping toward the floor. Place your arms, palms up, by your sides, keeping your shoulders back and your chest open. Close your eyes and inhale through your nose while slowly counting to four, then exhale while counting back down to one. Continue for 10 minutes, or as long as it takes you to feel fully relaxed.
首先平躺，兩腳底合十，兩膝微曲放在地板上。將胳膊、手掌朝上抬起，保持兩肩后移，胸口打開。閉上雙眼一邊吸氣，一邊慢數(shù)到四，而后再一邊倒數(shù)一邊呼氣。動作持續(xù)10分鐘，或者到你感覺完全放松為止。（這動作巨挑戰(zhàn)）
6. Set the mood for slumber
調(diào)整情緒
Keeping your room dark while you sleep is a great start, but bringing the lights down before bed is also important. “Bright light too close to bedtime can make it hard to fall asleep,” Arnedt says. That’s because dimness signals the biological clock that it’s time to wind down, while bright light says “daytime!” Swap out überbright bedroom bulbs for low-watt ones, or install a dimmer switch and keep it low. Like to read in bed? Do it in the lowest light that’s still comfortable.
睡覺過程中保持臥室黑暗是很好的開始，睡前把燈光調(diào)暗也同樣重要。“睡前光線過強(qiáng)也會影響睡眠，”阿內(nèi)德特說，這是因為弱光會給我們的生物鐘發(fā)出信號“該休息了”，而強(qiáng)光發(fā)出的信號則是“白天到了！”還等什么，趕緊用低瓦燈泡換掉臥式那些大瓦數(shù)的燈泡吧，或者安裝一個變光開關(guān)，把燈光調(diào)暗。喜歡在床上閱讀嗎？在微弱的燈光下看書依然愜意。（這點比較懷疑( ⊙o⊙)）
7. Ban your BlackBerry
遠(yuǎn)離你的黑莓手機(jī)
Need to send out one last e-mail before you “officially” turn in? Not so fast. Typing in bed can wind you up, so when you do unplug, it will be harder to fall asleep, Knutson says. “It’s possible that even the vibration of a BlackBerry could disturb sleep if a person is cued to hear or respond to it,” she says.
“正式”睡覺前還需要發(fā)出最后一封電郵嗎？別急。在床上用手機(jī)打字會為讓你精神振奮（這句話不確定），因而當(dāng)你拔掉設(shè)備電源準(zhǔn)備睡覺時，卻發(fā)現(xiàn)入睡更難了。昆斯頓說，“假如有人受到暗示需要接聽或回應(yīng)電話，甚至連黑莓手機(jī)的震動都可能會擾亂睡眠。”
For tech-free zzz’s, disconnect an hour before bed, turn your smartphone off, and put any gadgets on an out-of-reach dresser or in another room so you won’t be able to grab it if you get the late-night urge. Also, invest in a real alarm clock (using your cell will only give you another excuse to keep it close) -- and get ready to wake up feeling so refreshed that you won’t even need to press snooze.
為了能享受不受“科技產(chǎn)物”干擾的睡眠，睡前1小時不要接聽電話，關(guān)掉你的智能手機(jī)，把手機(jī)設(shè)備放到觸不可及的梳妝臺上或者干脆放到另一個房間里，這樣即便深夜你想去拿手機(jī)也無法夠到。還有，花錢買一個真正的好鬧鐘（使用手機(jī)鬧鐘只會為與它“親密接觸”另找借口）——做好一早醒來神清氣爽的準(zhǔn)備吧，到時候你根本不需要按下鬧鐘面板上的打盹模式。
