6个睡眠趋势值得尝试

尽管如今有所有的健康和保健趋势，但没有什么比a good night’s sleep.睡眠起着至关重要的作用在您的身心健康中，从修复您的心脏和血管到调节激素和维持免疫系统的一切都负责。根据the National Heart, Lung and Blood Institute, “Ongoing sleep deficiency is linked to an increased risk of heart disease, kidney disease, high blood pressure, diabetes and stroke.

事实证明，不仅仅是35％的成年人没有得到建议的每晚七个小时的睡眠那些不眠之夜与健康问题有关心脏疾病和肥胖至早期死亡的风险增加.

The point is: Sleep is important. Those who aren’t getting enough are often willing to try anything to right the ship. Sometimes this means taking medications, while other times it might simply consist of a few lifestyle tweaks. But getting a better night’s sleep is big business, and in recent years, the pursuit of sleep has led to many new trends and products — some worth trying, some not.

Below, we’re running down some of the most popular sleep trends right now. May they provide assistance in all your sheep-counting endeavors:

Sleep coaches aren’t just for helping new parents get their infants on a better schedule.Sleep-deprived adultsare turning to coaches for their own health as they look for guidance on getting more shuteye. Sleep consultants promise to improve their clients’ sleep by focusing on health and lifestyle factors, from nutrition and stress to bedtime routines.

Ronee韦尔奇,认证综合成人睡眠coach and the owner of睡眠解决方案, emphasizes the importance of what she calls sleep hygiene.

“Take a good look at your environment to see if you have the ideal sleep situation,” she advises. “Is your room dark enough? Is your room too hot or too cold? Do you have a bed partner (including pets and kids) that is disturbing you? Are you staying off of the electronics at least 30–60 minutes before bed? All of these things are simple, yet can be very effective.”

您可能已经看过或听到这个词最近在健康圈子里进行了巡回演出，但是适应原几个世纪以来一直是中国和阿育吠陀医学的重要组成部分。由Ashwagandha，Ginseng和Holy Basil在内的各种草药，根和植物组成，他们应该帮助身体应对压力。最近日本研究发现Ashwagandha本身的活跃成分可以诱发睡眠，并且可能有益于治疗失眠症。

Research like this, as well as a general interest in alternative medicine, is part of the reason适应原are popping up everywhere. If you want to give them a try, you can find adaptogens in powder form, as teas or sold as supplement pills. The old check-with-your-doctor-first adage applies here.

These high-tech tools are designed to track things like heart rate and movement to provide data on the quality of your sleep. Although五分之一的成年人使用可穿戴的跟踪器，对其有效性的研究混合在一起。2019年study发现可穿戴设备低估了REM和轻度睡眠的时间，而另一个则发现了trackers were as accurate as the medical-grade devices used during sleep studies.

跟踪器趋势继续以新的创新，包括UrgoNight，该节目在一月份的2019年消费电子展上首次亮相。它本质上是一个使用脑电图（EEG）传感器来检测大脑中电活动的高科技头带。然后，它可以在白天提供反馈，可以训练您的大脑在晚上睡得更好。这是我们生活的勇敢的新世界。

Weizer警告不要痴迷于数据，但认为它可以提醒您潜在的睡眠障碍，例如阻塞性睡眠呼吸暂停。如果跟踪器每天晚上记录多种唤醒，则可能需要警告您与医生预约。

“Your body is the best data device,” Weizer adds. “Do you wake up feeling great? Do you have enough energy? Those are things a sleep tracker can’t tell you.”

The据称CBD的好处包括减轻焦虑，缓解疼痛和更好的睡眠。大部分研究仍在等待中，但这并没有阻止进取的公司释放针对失眠症的CBD产品。好消息是有些人实际上可能有效。

根据哈佛医学院的彼得·格林斯彭（Peter Grinspoon）博士：“ CBD通常用于解决焦虑症，对于因失眠痛苦而遭受痛苦的患者，研究表明，CBD可能有助于同时入睡和入睡。”

类似于一个好拥抱使您感到安全或“雷衬衫”的方式，可以减轻狗的焦虑，人们正在转向加权毯子for better sleep. The purpose of these blankets, which typically range in weight from 5–25 pounds, is to provide deeper pressure than ordinary blankets, thereby promoting calmness.一项研究in the Journal of Sleep Medicine and Disorders found participants fell asleep easier, awoke fewer times during the night and felt more refreshed in the morning when using a weighted blanket.

“It’s meant for people who…have higher levels of anxiety and the blanket chills them out a little bit,” says Dr. Seema Khosla, medical director at the North Dakota Center for Sleep and chair of the American Academy of Sleep Medicine Clinical and Consumer Sleep Technology committee.

Scientific data is limited but a few studies appear promising:Research发表在心理健康职业治疗上的发表发现，在30磅重的毯子下睡觉的成年人中有63％的焦虑症减少。独立studyreported similar results.

如果您想自己尝试一次，大多数专家建议选择一套体重的10％。

Meditation apps like Calm and Headspace are a booming business. Such apps offer many features, including leading you through a series ofmeditations专注于正念，呼吸工作和锻炼，旨在引起睡眠。平静甚至提供睡眠故事, which are “soothing tales that mix music, sound fx and incredible voice talent to help you drift into dreamland.”

人们求助于冥想应用程序来帮助他们的沉睡，这不足为奇。根据a studyin JAMA Internal Medicine, participants who practiced mindfulness meditation showed improvements in insomnia, fatigue and depression. So, if you can stomach the monthly fee, those apps might be able to help you fall asleep, stay asleep and feel better the next morning.

Sleep products could be helpful, but no high-tech gadget or new innovation in bed linens can replace good sleep hygiene, including limiting screen time before bed, steering clear of stimulants like caffeine and alcohol in the evenings and sleeping in a cool, dark room on a comfortable mattress.

Khosla说：“没有一种适合的产品可以帮助我们所有人睡得更好。”“睡眠产品的好处是，他们让我们思考自己的睡眠，这可能会带来很大的不同。”

解锁就像有营养师，教练和教练一样 - 触手可及。去保费for expert guidance and exclusive tools that will help you reach your personal health goals.

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