Good, quality sleepis truly nature’s best medicine. Not only does sleeping soundly help you feel your best in the short-term (we’re all more focused and energized after a good night’s sleep), but sleeping 7–8 hours every night also offers long-term health benefits.
“When you’re getting good, consolidated sleep, you’re more active and productive during the day,” saysSameer Khanijo博士, a pulmonologist at Northwell Health who helps patients with sleep issues. Over time, being more active, productive and energized can help lower blood pressure, blood sugar and stress, slashing your risk of serious health problems like diabetes and heart disease. “That’s really the crux of why sleep is important,” Khanijo says.
那么，问题就变成了：如何使睡眠更好？
The answer is simple: Healthy bedtime habits.
To increase your odds of falling asleep come bedtime — and reaping all the health benefits sleep offers — give these nighttime habits a try.
PUT AWAY ELECTRONICS
Not only does the stress of engaging on social media and answering emails make it hard to unwind, but theblue light from your phone and computer screen会弄乱你的大脑。Khanijo说：“如果您将自己暴露在明亮的灯光下，您的身体将会想到白天，它将试图保持清醒。”
To help your brain and body get ready for sleep, stop using electronics at least 30–60 minutes before bed. This may be a struggle at first, as many of us are attached to our phones, but replacing your tech time with a relaxing activity likereading a bookmay help limit the temptation to check email or social media. (More on relaxing activities shortly.)
AVOID CAFFEINE, ALCOHOL AND LARGE MEALS
Digesting caffeine, alcohol, and/or a heavy meal interferes with your body’s normal sleep processes, according to Khanijo. So, avoid caffeine and alcohol in the evening (as caffeine and alcohol affect people differently, you may have to experiment to find the right stopping point for you), and try to finish your dinnerat least睡觉前三个小时。
也就是说，如果您的胃开始隆隆声，可以在您打干草前30-45分钟稍作淡淡的小吃。
Trysnacks with sleep-promoting tryptophan(an essential amino acid that makes serotonin and melatonin, chemicals involved with the sleep process), like Greek yogurt with berries, a banana with peanut butter or toast with almond butter.
DO SOMETHING RELAXING
To help your body and brain shift from ‘go-mode’ to ‘sleep-mode,’ find a relaxing — and, ideally, tech-free — activity you can do at least 30–60 minutes before bed. “For some people it’s reading a book or a magazine, for some people it’s yoga, and for some people it’s just sitting and talking about their day with a loved one,” Khanijo says.呼吸运动,journaling, drinking a warm cup of caffeine-free tea, andtaking a warm bathor shower are other great options that can help you relax before bed.
调低温度
As you wind down, your body temperature drops, which signals to your body it’s time to sleep. But, if your bedroom is too hot — or youexercise too close to bedtime— your body may struggle to cool off, making sleep hard to come by. To encourage sleep, avoid intense exercise right before bed, and do whatever you have to do to optimize your bedroom temps. “Most people tend to do well when their bedroom temperatures are somewhere between 60 and 70 degrees [Fahrenheit],” Khanijo says.
If your room is too hot, Khanijo suggests trying air conditioners and cooling mattresses or bedding and/or wearing lighter clothing.
READ MORE >IS SLEEPING NAKED BETTER FOR YOUR HEALTH?
呆在床上，直到你准备睡觉
您的卧室只能用于睡眠和性爱 - 不仅用于工作，看电视或锻炼。“确保您的身体了解您的床是您要入睡的地方，” Khanijo说。“您会在脑海中建立这种关联，以便当您看到床时，您会变得疲倦。”
这意味着，如果您无法入睡，请抵制观看电视或在床上滚动社交媒体的冲动。Khanijo说，取而代之的是，下床，进入另一个房间放松身心，直到您准备再次入睡为止。
WHAT TO DO IF YOU STILL CAN’T SLEEP
如果您正在练习健康的就寝时间习惯，但仍然无法入睡，请与您的初级保健医生或睡眠专家交谈，看看您还有其他事情。“也许还有其他事情阻止您入睡，” Khanijo说。您的医生可以帮助您指向正确的方向。
另外，考虑保留睡眠日记。写下您以为什么时候觉得自己睡着了，晚上醒来了多少次，什么时候起床，以及有关晚上例行活动的任何其他细节可能会影响睡眠。“您可以回头看，看看有什么帮助（您睡觉），什么没有，” Khanijo说。例如，也许您抛弃了夜晚，在大餐中放了一个巧克力和咖啡作为甜点。或者，也许您在一次大型工作会议前一天晚上反复醒来。
解锁一种经验，就像让营养师，教练和教练触手可及。Sign up for Premiumfor expert guidance and tools to help you reach your personal health goals.
