保证睡眠质量-睡觉前决不能做的8件事.docVIP

Oh, the power of a good nights sleep. A whole gamut of positive benefits can be seen from getting enough rest, but for many of us, hitting the sack can be challenging. Theres plenty of advice out there about what to do to get to sleep but what about what not to do? Click through for some of the pre-bedtime activities that could be hurting your chance at getting a good nights sleep. 啊，伟大的睡眠！良好的睡眠能带来极大的好处，但对我们有些人来说，睡觉也不是件容易事。关于做这几件事能让你睡得好的建议铺天盖地，但有人讲过睡觉前不要做以下几件事吗？看这里吧。我们来告诉你睡觉前绝对不能做的几件事。 1.Exercise 1.锻炼 No, you dont get to ditch your yoga mat or running shoes all together. Exercise is a vital activity for your health, and can actually contribute to getting better-quality sleep. The problem, though, is that exercising within three hours of bedtime can raise your body temperature, and make dozing off more difficult. Breaking a sweat, then, is best left for earlier in the day! 先别急着把瑜伽垫或跑鞋丢了。锻炼对于健康来将很重要，同时也能帮你获得优质的睡眠。但问题在于，睡前3小时的锻炼能提高你的体温，并让你更加清醒。因此，锻炼这事儿最好放在更早些时候进行。 2.Watch TV/Surf the Web 2.看电视或上网 Studies have shown that pre-slumber screen time can impede your bodys ability to fall asleep. The likely culprit? Well, the bright lights of these screens can hinder the development of melatonin, the hormone that promotes sleep. So close that laptop and turn off that TV about an hour before bed. 研究表明，睡前盯着屏幕能扰乱身体入睡的过程。罪魁祸首是谁？是这些屏幕发出的亮光。它们能阻断褪黑素的形成，而褪黑素是帮你入睡的激素。所以，睡前一小时最好关掉电脑和电视。 3.Take a Hot Shower/Bath 3.洗热水澡/泡热水澡 Like exercise, hot showers and baths can actually help you fall asleep. The problem, however, comes out of taking one too close to the time you plan on hitting the sack. Being overheated can bring same affects just like late exercises. 跟锻炼一样，热水澡能帮你入眠。但是，如果刚洗澡就睡觉，同样会导致睡不好。体温过高带来的影响跟前文提到的锻炼太晚一样。 4.Drink Too Many Fluids 4.喝太多东西 Caffeine, of course, and alcohol both make it difficult to get a good nights rest. But drinking a lot of any liquid within the last hour or two before you go to bed will lead to those dreaded late night bathroom breaks, and further disrupt your