1、双语阅读之提高睡眠质量的八个关键Eight Ways To Improve Your Sleep (II)提高睡眠质量的八个关键（II）What can we do to improve our quality of sleep? Here are 8 techniques that you can implement: 我们需要做点什么来提高睡眠质量呢？以下八条建议你可以采纳： 1. Do not exercise within two to three hours prior to sleeping. 1.睡前 2-3小时切勿运动 While exercise wears out your
2、 body, it also causes a boost of adrenaline through your body that makes your mind all wired, and causes your body temperature to rise. Have you taken a 9 p.m. spinning class and then found yourself tossing around your bed without being able to sleep? Its directly related to the unfortunate timing o
3、f your workout. Try a workout in the late afternoon instead. 运动不仅会消耗掉你的精力，还会产生大量亢奋头脑的肾上腺素，并且导致体温上升。你有没有发现在晚上 9点骑完动感单车后，只能在床上翻来覆去无法入睡？这就是运动时机不对直接造成的。试试在下午晚些时候运动吧。 2. Dont overeat at dinner. 2.晚饭不宜过饱 A full stomach makes sleeping difficult. Ideally, you should plan your dinner no later than three hour
4、s before your bedtime. Focus on protein and healthy fat for dinner, and reduce carbs. Keep your dinner lightyou typically wont need much fuel for the rest of your day anymore at dinnertime. Instead, start having larger meals for breakfast and lunch, when you actually need that fuel. 肠胃太饱会导致失眠。最好的进食时
5、间不能晚于睡前三小时。晚饭要重点摄取蛋白质和健康脂类并减少碳水化合物摄入量。少吃晚饭有益健康-在一天休息之际，你根本就不需要太多能量，而早上和中午正是需要能量的时候，你就要饱餐一顿了。 3. Have a fixed bedtime (ideally before 10 p.m.). 3.固定睡觉时间（最好晚上 10点前） While the opinions are divided on what the ideal bedtime is, and if there is a general ideal bedtime or if its personal, most health and
6、fitness websites recommend to sleep between 9 p.m. and 10 p.m., and its a common Dutch saying that “the hours before midnight count double“. Try to sleep around the time your body starts to secrete melatonin, which is typically around 9:30 pm. Turn off the TV and your laptop, and make your sleep a p
7、riority! 鉴于目前最适宜的睡觉时间分歧不一，每个人的状况又有所不同，所以多数健康保健网站推荐合理的时间段为晚上 9点到 10点之间。正如那句老生常谈的荷兰谚语“午夜前的睡眠效果是午夜后的两倍” 。争取在身体开始分泌褪黑激素时休息吧，这通常大概是晚上 9点半。让电视电脑一边去，睡觉才是王道！ 4. Sleep in a dark room. 4.睡眠时光线宜暗 Too much light in your room, either blue light from electronics or light peering through the curtains from outside,
8、 will interfere with your sleep and the secretion of melatonin. If you cant eliminate certain electronics from your room, nor change to darker curtains or fully-shutting blinds, then invest in a good sleep mask. Dont forget to take your sleep mask along for long flights as well. 无论是电器发的蓝光还是从窗帘透进的光线。
9、房间若是太亮，就会影响你的睡眠，干扰褪黑激素的分泌。如果你无法减少房间里的电器，也不能换副较深的窗帘或不透光百叶窗。那就置购一副深度睡眠眼罩吧。在搭长途航班也不要忘了捎上它。 5. Sleep in a cold room. 5.睡眠时温度宜低 Your body cools down naturally during sleep, so a lower room temperature will support your sleep as much as possible. Switch off your heating at night, as it might leave you wak
10、ing up at night feeling overheated. Leave your window ventilation open, even in winter, to allow fresh air and oxygen to enter the room. The ideal room temperature for sleeping is recommended to be 12 degrees Celsius (54 F), while other experts claim a temperature between 60 65 F is ideal. 你的身体在睡眠时会
11、自然变凉，所以低温环境对你的睡眠有益无害。晚上关掉暖气，防止傍晚过热醒来。即使在冬天也要打开窗户，保持室内空气流畅。睡觉时理想的室内温度是 12摄氏度（54 华氏度） ，也有一些专家建议在 60-65华氏度间。 6. Have a bedtime ritual. 6.举行睡前仪式 Ease into sleep by doing relaxing activities: journal, read a book, burn a candle, do some stretches, meditate, so that you can prepare yourself mentally for s
12、leep. Create a sunset in your house by bringing down the intensity of the lights half an hour to an hour before your intended bedtime. Listen to a CD with soft music, get into your pajamas some time before you plan to sleep, and have some herbal tea or hot milk. Dont expect that you can run all day
13、and then press the off-switch on yourself and drift off to sleep right away! 通过舒缓的小活动轻松入睡：如写日记，看书，点根蜡烛，做伸展运动，冥想。这样以来就可以在精神上做好睡前准备。在睡前半小时到一小时调暗室内灯光，营造出黄昏的氛围。然后听点轻音乐，提前换上睡衣，再来杯花草茶或热牛奶。不要指望奔波一天后还能够瞬间关闭身体电源进入梦乡。 7. Turn your bedroom into a sleep retreat. 7.让房间回归简约 If you have the space for doing so in y
14、our house, take all electronics (including that TV) out of your bedroom, and turn it into a sanctuary for your sleep. Decorate your bedroom with images that invoke sleep and sweet dreams. Use quality bedding and a mattress your truly enjoy, and add fresh, crisply washed sheets to your bed. If you li
15、ve on a much more confined area and your bedroom equals home office, storage room and pet house, then try to keep at least your bed welcoming and free of clutter. 如果家里有多余的空间，就把所有电器（包括电视）搬出卧室吧，将它打造成睡眠的圣地。用有助睡眠和美梦的图画装饰房间。使用高质量舒适的床具和床垫，再铺上一张清新洁净的床单。如果你的居住空间小得就像家庭办公室、储存室或者宠物间一样，那至少要保证床面的干净整洁。 8. Finish
16、your days business in your mind. 8.脑中过一遍明日安排 Plan your next day before you go to bed, so that you dont find yourself going over everything you need to do the next day while trying to fall asleep. If necessary, write down your worries before bedtime as well. Ideally, write your goals for the next day at the end of your work day into your planner. Think positive thoughts before you sleep, and keep gratitude and success lists to reflect on your day from a positive standpoint. 上床前先计划一下你明天的行程，这样你睡觉的时候就不会忧虑明日之事了。如果有必要就在睡前写下你的忧虑吧。最好在结束一天的工作后在行程里写下明天要做的事。保持积极的心态从正面角度去感恩并且记录下当天的成就。
