我帮你们找到了10个改善睡眠的方法！

《深度好眠：科学指导你的优质睡眠》介绍了改善睡眠质量的方法 #生活技巧# #健康生活方式# #健康生活方式书籍# #健康睡眠建议#

上周跟大家分享了睡眠不好的十点危害，看完之后~就有粉丝在底下留言想看改善睡眠篇的文章，作为一个人见人爱，善解人意的小编，这就来给你们码字啦。

就问你们一句，给不给我加鸡腿！

（不许反驳！）

零家妹子是睡眠很浅，对睡觉环境很高的人，稍有一点声音都会被吵醒，有任何的光线都会睡不着，所以常常会感到睡眠质量不好，也找过一些方法来改善睡眠，渐渐也有好转了。

最近，我在用蒸汽眼罩，效果特别好，一下子就睡着了，睡得也很沉，但睡觉姿势总是翻来覆去的话，就比较容易把它弄掉，可能没有什么效果哦。

另外要是你们跟我有同样的困扰，想要改善睡眠质量的话，就看看零家妹子辛苦找到的改善睡眠质量的十条方法，希望对你们有用哦~

1.SLEEP NAKED

戒睡前烟

While many people think that smoking before bed will help them to relax, in actual fact, puffing on a cigarette will do the opposite.

很多人以为睡前来一根可以帮助放松，而其实，吸烟非常不利于睡眠。

The nicotine increases your heart rate and keeps the brain alert, which can be troublesome when you're aiming for an early night.

尼古丁会加速心率、刺激大脑，如果你想来场说睡就睡的体验，就有点困难了。

2.SWITCH OFF

别看电子设备

The artificial light from TVs, phones and tablets act as a stimulant that disrupts the body's internal clock.So avoid at all costs especially when the lights are out.

电视机、手机、平板电脑显现的非自然光线会搅乱我们的生物钟，所以尤其关灯后，确保不让它们闪瞎你的双眼。

3.HOT MILK

喝杯热牛奶

Yes,it may only seem like an old wives' tale, but drinking a glass of the warm stuff can actually help you drop off quicker.Dairy products are rich in sleep-inducing amino acid, tryptophan,and can contribute to the production of snooze chemicals, serotonin and melatonin.

我知道这听起来像老太太碎嘴一样不可靠，但喝点热的确实帮助你睡眠。乳制品富含助眠的氨基酸、色氨酸，还能促进生成同样对睡眠有益的血清素和褪黑素。

4.TURN THE CLOCK AROUND

别让闹钟对着你

Another exercise that many are guilty of is watching the minute hand tick when struggling to get to sleep. We can't help but calculate how many hours we have left of sleep, which can heighten anxiety and make you less able to relax. Hide the alarm clock for a more effortless slumber.

很多人会在睡不着时，眼睁睁看着分针滴答走动，不能控制地计算自己的睡眠还剩几个小时。这反而让你更加焦虑，更无法放松。想要更轻松地入眠，建议你把闹钟藏起来！

5.TAKE A BATH

泡个澡

Body temperature naturally dips at night, so soaking in a hot tub and raising your temperature,followed by getting out and experiencing a rapid cool-down can automatically make you feel more sleepy come bedtime.

夜间睡眠时体温会自然下降，你可以在温热的浴缸里浸湿、温暖身体，然后出去凉快一下，体温下降会令你产生睡意。

6.ESTABLISH A SLEEP ROUTINE

养成睡前习惯

Setting bedtime routines and repeating them every night can help your body realise sleep is imminent, and will add to the drowsy factor. Activities such as laying out your pyjamas, making your lunch for the next day and even brushing your teeth can become sleep-conducive once they are incorporated into a routine.

建立睡前行为习惯，每天都在睡前做同样的事，这样会给身体释放睡眠信号，令它产生睡意。比如你可以把睡衣摊开、做第二天的午饭、甚至刷牙，一旦养成，它们会帮助你产生睡意。

7.SET A SCHEDULE

养成睡眠周期

Programme your body to sleep better by getting up at the same time every day and going to sleep at the same time everyday. This way your body is conditioned to feel more alert when you're ready to wake up, and more sleepy when you're ready to hit the hay.

想要睡得更好，你可以试试坚持每天在同一时间起床和睡觉，让身体按时准备好醒来和入睡。

8.BLOCK OUT THE NOISE

隔音

Whether its a snoring house mate or partying neighbours,loud noise is a distraction that can stop you from nodding off in the first place.

你可能遇上打呼室友或派对型邻居，这样就不能好好睡觉啦！

If you live and sleep in noisy conditions,invest in a good pair of earplugs to ensure you don't wake up exhausted and cranky.

如果这样，花点钱买对好耳塞，确保第二天不会疲惫又暴躁地醒来。

9.BLOCK OUT THE LIGHT

遮光

When the sun goes down and your body is submerged in darkness, it automatically starts producing sleep hormone, melatonin, which means your body feels less alert and sleep is more inviting.

随着太阳下山，身体包裹在黑暗中，自然生成睡眠荷尔蒙、褪黑素，这时身体更放松、更易入睡。

Help your body with this process by investing in blackout curtains and switching off all power sources when going to bed. Invest in an eye-mask if necessary.

如果要找回这个过程，你可以花点钱买个遮光窗帘，睡前关掉所有电子设备，必要的话买个眼罩。

10.EXERCISE

锻炼身体

Working out can help relieve stress and muscle tension, and even improve your mood-all helpful factors to improve relaxation.The best time to exercise is between 4-7pm, but ensure that it's not within four hours of your bedtime, as your body temperature and adrenaline levels will be too high to nod off.

锻炼可以释放压力和肌张力，改善情绪，这些都是帮你放松入眠的因素。一天中最好的锻炼时机是下午4-7点，不要在睡前四小时内运动，因为体温和肾上腺素过高会让你无法入睡。

好了，这就是今天跟大家分享的十条改善睡眠方法啦，希望大家每天晚上都可以睡个好觉哦，周末愉快，我们周一见！

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