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1、【精品文档】如有侵权，请联系网站删除，仅供学习与交流改善睡眠质量的3个建议.精品文档.改善睡眠质量的3个建议2015-02-01 12:51:03|分类：english 阅读|字号订阅Doyouoftenfeeltiredinthemorningeventhoughyouvebeeninbedforsevenoreighthoursthenightbefore?Likemanypeople,youarenotsleepingasmuchasyouthinkyouare.Inotherwords,yoursleepefficiencyisnotthatgood.简而言之，你的睡眠质量不够高Sle
2、epexpertsdefine“sleepefficiency”asthepercentageoftimelyingdownthatyouareactuallysleeping.睡眠专家对于“睡眠效率”的定义是真正睡眠时间占你躺在床上时间的比例Accordingtoexplanatory解释journalism新闻学website,thescienceofsleepefficiencyisstillyoung关于睡眠质量的研究起步较晚.Thereisnospecificnumberforefficiencythatsbeenprovenaslinkedtopoorhealth目前，尚无具体比例
3、说明（多低的）睡眠效率将会有害健康.However,accordingtoaNewYorkTimesreportaboutsleepquality,someexpertsestimatearoughballpark大致正确的of85percentoraboveasadecent体面的，正派的，得体的placetobe.一切专家认为如果想要保持良好的状态，这一比例约为85%或者更高Besidesavoidingcaffeineintakeafterlunchandrefraining抑制，克制fromdoingphysicalexercisebeforebed除了午餐后不摄入咖啡因，睡前避免体育
4、运动之外,herearemoretipsforimprovingsleepefficiency,curated策划fromnewswebsiteVoxandQuartz.AvoidbluelightatnightShortwavelengthbluelight,emitted发射bythesunandbythescreensofcomputers,iPadsandsmartphones,stopsproductionofthesleep-inducinghormonemelatonin荷尔蒙褪黑色素andmakesyoufeelmorealert警觉的.来自太阳光，电脑屏幕，平板电脑或者手机屏
5、幕的短波长蓝光都会抑制促进睡眠的褪黑色素产生，让你毫无睡意Bluelighttellsyourbrainitsdaytime蓝光让你的大脑误以为是白天.Expertssuggestturningoffyourcomputersandsmartphonesonehouroratleast30minutesbeforebed.Youcanalsotryinstallingappsthatcanfilterbluelightonyourdevices过滤掉蓝光的app.BothF.luxforcomputerandBluelightFilterforAndroidphonesworkfine.Kee
6、paconsistentsleepschedule保持相同的入睡与起床时间Gotobedandwakeupatthesametime,orrelativelythesametime,everyday.每天最好在同一时间入睡和起床，至少保持相对的一致性Avoidbinge狂欢，沉溺sleepingontheweekend.Consistencyiskeytoagoodnightssleep,especiallywhenitcomestowakingup.Whenyouhaveaconsistentwake-uptime,yourbrainacclimates顺应，使适应新的环境tothisand
7、movesthroughthesleepcycleinpreparation在准备中foryoutofeelrestedandalertatyourwake-uptime因为固定的睡眠时间，尤其是固定的清醒时间正是好睡眠的关键，当你拥有固定的睡眠时间时，你的大脑就会形成习惯，在入睡前为进入睡眠状态做好准备，在醒来时回复清醒.Roughlyanhourbeforeyouwake,hormonelevelsincreasegradually(alongwithyourbodytemperatureandbloodpressure),causingyoutobecomemorealert.Taken
8、aps眯一会儿Oneofthebiggestpeaksinmelatoninproductionhappensduringthe1to3pmtimeframe,whichexplainswhymostpeoplefeelsleepyintheafternoon褪黑色素产生的高峰是在每天下午1点到3点，这也是为什么大部分人会在下午时感到困.Ifyouarentgettingenoughsleepatnight,yourelikelygoingtofeelanoverwhelmingdesiretosleep完全被周公打败intheafternoon.Whenthishappens,yourebetterofftakingashortnap(lessthan30minutes)thanresortingtocaffeineorstrongteatokeepyouawake这时，你最好的选择就是小眯一会儿（半小时以内），它比喝咖啡浓茶的效果更好.Ashortnapwillgiveyoutherestyouneedtogetthroughtherestoftheafternoon,andyoullsleepmuchbetterintheeveningthanifyoudrinkcaffeineortakealongafternoonnap.