200708091145國家睡覺週:熟睡就是要遠離一切

National Sleep Week – deeper sleep is steps away

國家睡覺週:熟睡就是要遠離一切

 

Witten by WebMD.com

Translated by John Lin

 

There is nothing quite like a solid night of blissful sleep. For some, though, occasional sleeplessness or full-scale insomnia hampers feeing of being refreshed and alert throughout the day. By adjusting simple lifestyle practices, habits, and environmental factors, sound slumber is within a person’s reach. Here are some tips form WebMD.com that when set in motion can help a person fall asleep, stay asleep, and get better rest.

 

沒有任何事如同一夜好眠一樣,對某些人而言,偶而失眠,或者從完全失眠情緒困擾中重振精神及一整天都警覺到失眠。經由調整實行簡單的生活方式、習慣或環境因素,健康的睡眠,是個人可達的範圍內。這裡有些小常識來自於WebMD網站,一些提議可以幫助個人入眠、熟睡及得到好的休息。

 

         Avoid watching television, eating, and discussing emotional issue in bed. The bed often can become associated with other activities and result in difficulty falling asleep.

 

避免在床上看電視,飲食,及討論情感上問題,床通常會與其他活動結合,而變得難以入眠。

 

         Reduce noise, light, and temperature extremes during sleep by utilizing ear plus, window blinds, an electric blanket, or air conditioner. If the bedroom is above 75 degree or below 54 degree, it can interrupt sleep.

 

在睡眠中,透過利用耳塞、窗簾、電毯、冷氣,減少或降低聲響、燈光、溫度的極大程度,如果寢室溫度在華75(約攝氏24)以上,或者在華氏54(約攝氏12)以下,就會中斷睡眠。

 

         Steer away from drinking fluid after 8 p.m., so as not to awaken during the night to urinate.

 

晚上8點以後不要再喝東西,就不會晚上醒來上廁所尿尿。

 

         Try to skip that often much-desired nap during the day, except for a brief 10 to 15 minutes of rest about eight hours after waking. For people who problems falling asleep, avoid naps altogether.

 

除了在睡醒8小時後短眠1015分鐘外,試著不要在白天睡太多的午覺,因為人們有入眠的問題,總之就是避免睡午覺。

 

         One should not expose oneself to bright light if it is necessary to get up at night. Use a small night light instead.

 

如果需要夜裡起床,應該不要將自己處於明亮的燈光下,使用小夜燈替代。

 

         Nicotine and caffeine are both stimulants that should be avoid near bedtime. Having a smoke before bed actually puts a stimulant into the bloodstream. Caffeine should be discontinued at least four to six hours before bedtime.

 

尼古丁及咖啡因都是興奮劑,在就寢時間應該避免。上床前抽菸會將興奮劑置入流動的血液中,就寢時間前46小時應該停止咖啡因的攝取。

 

         Alcohol acts as a depressant and may help on fall asleep, but the subsequent metabolism that clears it from the body while sleeping causes awakenings and is often accompanied with nightmares and sweats. Since alcohol is converted into sugar within the body, some people can also experience a sugar rush that will wake them in the night.

 

酒精可作為鎮靜劑並幫助入眠,但隨後而來的新陳代謝會在睡眠中清除體內的酒精,使人於睡夢中醒來,伴隨而來是惡夢及流汗。由於酒精在體內轉換成血糖,因此也會使一些人血糖踴現,而使他們於夜晚醒來。

 

         Consuming a heavy meal too close to bedtime hinders sleep. Skip protein and stick to carbohydrates or dairy products. Milk contains the amino acid L-tryptophan, which has been shown in research to help people go to sleep.

 

在近就寢時間吃太飽會妨礙睡眠,激化蛋白質及中斷乳醣的產生。在研究上指出,牛奶含有一種叫做L色氨酸的氨基酸,可以幫助人們入眠。

 

         People who become energized by exercise should not work out vigorously just before bed. It may be best to exercise late in the afternoon with an aerobic workout such as running or walking.

 

人們經由運動補充能量,但不應在睡覺前激烈的運動,最好是在傍晚做個有氧運動,像跑步或散步。

 

During National Sleep Week (March 29 through April 4), ponder one’s sleep habits and discover what will have the most impact on getting better sleep. By concentrating on these tips, one may find it easier to wake up feeling refreshed and alert. If sleep symptom persist, poor sleep hygiene may be the offender, and could point to an unrecognized sleep disorder. Since it is clear how critical sound sleep is to health and well-being, people who are not sleeping well should consult their doctor or a sleep specialist.

 

在國家睡覺週內(329日到44),衡量一個人的睡覺習慣,找到什麼對於睡一好眠是最大的影響。透過關注這些小常識,有一樣是可以發現的,那就是比較容易使睡醒後的意識得到清醒及自覺。如果睡覺的徵兆持續存在,如果是貧乏的睡眠保健,那可能是違反這些小常識並指出是個未被認出的睡眠失調。健康的睡眠對於身體健康及生活安康是如此重要,已經是很清楚,人們如不能好好入眠,應該咨詢醫生或睡眠專家。

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