8招教你睡個(gè)好覺(jué)

It's being described as the next health hazard after junk food binging and sedentary living: chronic sleep deprivation.

慢性失眠一度被認(rèn)為是繼垃圾食品和久坐不動(dòng)之后的又一健康殺手。

At a major sleep conference in Boston this week, experts have been presenting a slew of studies blaming poor sleeping habits for everything from stroke to unhealthy eating and depression.

本周在波士頓舉行的一場(chǎng)有關(guān)睡眠的研討會(huì)上，專家們展示了大量研究，表明睡眠不佳會(huì)導(dǎo)致很多惡果，如中風(fēng)，不健康飲食和抑郁。

Here are some tips on how to get a better night's sleep, from expert sites like WebMD.com and the Mayo Clinic.

專家們?cè)谶@里給出了幾點(diǎn)獲得良好睡眠的小貼士。

1. Stick to a sleep schedule 堅(jiān)持良好的睡眠時(shí)間表

Be consistent with the times you go to bed and wake up to create a regular sleep pattern.

按時(shí)睡覺(jué)起床以便形成有規(guī)律的睡眠模式。

2. Follow a healthy diet 遵循健康的飲食習(xí)慣

Aside from the obvious, including avoiding caffeine late at night, experts also say to refrain from going to bed hungry, overstuffed or after drinking too many liquids. If you're peckish, reach for a banana, which is rich in potassium and has been shown to help facilitate a deeper sleep.

除避免在深夜飲用含咖啡因的飲料外，專家還建議不要空腹，過(guò)飽或過(guò)量飲用水及飲料后上床睡覺(jué)。如果有點(diǎn)饑腸轆轆，就吃根香蕉，香蕉富含的鉀有利于促進(jìn)睡眠。

3. Try sleep accessories and eliminate distractions 嘗試睡眠配件并排除干擾

While an eye mask, ear plugs, or a sound generator for white noise have been shown to help, laptops in bed and smartphones on the night table have not. Unplug the room and create a restful sleep environment.

一個(gè)眼罩或者一個(gè)白色噪聲發(fā)聲器(可以掩蓋令人心煩的雜音)都可以幫助睡眠，但是放在被窩里的手提電腦和床邊的智能手機(jī)卻是快速入眠的敵人。趕緊拔掉房間的插頭來(lái)營(yíng)造一個(gè)寧?kù)o的睡眠環(huán)境吧。

4. Create a bedtime ritual 創(chuàng)造一個(gè)就寢儀式

Wind down with a hot bath, a book or soothing music and stick to the same bedtime routine.

洗個(gè)熱水澡，看本書(shū)或者聽(tīng)段音樂(lè)讓自己放松下來(lái)，并堅(jiān)持同樣地就寢時(shí)間。

5. Exercise 運(yùn)動(dòng)

Regular physical exercise has been shown to enable a restful sleep.

有規(guī)律的體育鍛煉有助于擁有舒適的睡眠。

6. Try meditation or relaxation techniques 嘗試冥想或者放松方法

Consider deep breathing exercises, yoga or tai chi to help you charge down.

可以嘗試進(jìn)行深呼吸，瑜伽或者太極，這些方法都可以幫助你放松。

7. Clear your mind 摒除雜念

If you can't sleep because your mind is too cluttered, air out your concerns by either writing them on paper or talking them out with a spouse, friend or therapist.

如果你因?yàn)槟X子很亂而不能入睡，那么就把你的憂慮都寫(xiě)在紙上或者向伴侶，朋友或者心理咨詢師傾訴。

8. Seek medical help 尋求藥物幫助

Though you may think chronic sleep deprivation is just stress-related, it could also be caused by an underlying medical problem like sleep apnea.

盡管你可能認(rèn)為慢性失眠僅僅與壓力有關(guān)，但是，它也可能是由睡眠呼吸中止癥之類的醫(yī)學(xué)問(wèn)題所引起的。