睡个好觉真的很重要：如何提高睡眠质量
<p><span word="Sleep">Sleep</span> <span word="is">is</span> <span word="essential">essential</span> <span word="if">if</span> <span word="you">you</span> <span word="want">want</span> <span word="to">to</span> <span word="live">live</span> <span word="a">a</span> <span word="healthy">healthy</span> <span word="and">and</span> <span word="happy">happy</span> <span word="life">life</span>. <span word="But">But</span> <span word="what">what</span> <span word="happens">happens</span> <span word="if">if</span> <span word="you">you</span> <span word="live">live</span> <span word="a">a</span> <span word="hectic">hectic</span> <span word="life">life</span> <span word="which">which</span> <span word="prevents">prevents</span> <span word="you">you</span> <span word="from">from</span> <span word="getting">getting</span> <span word="your">your</span> 8 <span word="hours">hours</span>? <span word="That">That</span>'<span word="s">s</span> <span word="when">when</span> <span word="sleep">sleep</span> <span word="quality">quality</span> <span word="over">over</span> <span word="quantity">quantity</span> <span word="comes">comes</span> <span word="into">into</span> <span word="play">play</span>.</p><p>如果你想过一种健康幸福的生活，睡个好觉是必不可少的。如果繁忙的生活不能让你睡足8小时，那要怎么办？在这个时候，相比睡眠时间长短，睡眠质量就更为重要了。</p><p><span word="To">To</span> <span word="make">make</span> <span word="up">up</span> <span word="for">for</span> <span word="lost">lost</span> <span word="hours">hours</span> <span word="of">of</span> <span word="sleep">sleep</span> <span word="you">you</span> <span word="must">must</span> <span word="improve">improve</span> <span word="your">your</span> <span word="sleep">sleep</span> <span word="quality">quality</span> <span word="in">in</span> <span word="the">the</span> <span word="following">following</span> <span word="ways">ways</span>:</p><p>为了弥补失去的睡眠时间，你必须要在以下方面提高你的睡眠质量：</p><p>1. <span word="Do">Do</span> <span word="Some">Some</span> <span word="Light">Light</span> <span word="Reading">Reading</span> <span word="Instead">Instead</span> <span word="Of">Of</span> <span word="Watching">Watching</span> <span word="TV">TV</span></p><p>做一些轻松阅读而不是看电视</p><p><span word="Over">Over</span> 50% <span word="of">of</span> <span word="America">America</span> <span word="switch">switch</span> <span word="on">on</span> <span word="the">the</span> <span word="TV">TV</span> <span word="before">before</span> <span word="they">they</span> <span word="go">go</span> <span word="to">to</span> <span word="bed">bed</span>. <span word="TV">TV</span> <span word="disturbs">disturbs</span> <span word="your">your</span> <span word="natural">natural</span> <span word="sleep">sleep</span> <span word="habits">habits</span> <span word="by">by</span> <span word="making">making</span> <span word="you">you</span> <span word="stay">stay</span> <span word="up">up</span> <span word="longer">longer</span> <span word="than">than</span> <span word="you">you</span> <span word="usually">usually</span> <span word="would">would</span>, <span word="especially">especially</span> <span word="if">if</span> <span word="you">you</span> <span word="are">are</span> <span word="watching">watching</span> <span word="something">something</span> <span word="of">of</span> <span word="a">a</span> <span word="violent">violent</span> <span word="or">or</span> <span word="exciting">exciting</span> <span word="nature">nature</span>.</p><p>超过50%的美国人在上床睡觉前会打开电视。在夜里看电视会让你睡得比平时晚，于是影响了你的自然睡眠习惯，特别是如果你观看的是暴力或惊心动魄的场面。</p><p><span word="TV">TV</span> <span word="also">also</span> <span word="disrupts">disrupts</span> <span word="the">the</span> <span word="natural">natural</span> <span word="release">release</span> <span word="of">of</span> <span word="melatonin">melatonin</span> <span word="in">in</span> <span word="the">the</span> <span word="body">body</span>, <span word="melatonin">melatonin</span> <span word="is">is</span> <span word="responsible">responsible</span> <span word="for">for</span> <span word="regulating">regulating</span> <span word="sleep">sleep</span> <span word="cycles">cycles</span> <span word="and">and</span> <span word="helping">helping</span> <span word="you">you</span> <span word="fall">fall</span> <span word="asleep">asleep</span> <span word="at">at</span> <span word="night">night</span>. <span word="The">The</span> <span word="human">human</span> <span word="body">body</span> <span word="is">is</span> <span word="naturally">naturally</span> <span word="accustomed">accustomed</span> <span word="to">to</span> <span word="feel">feel</span> <span word="drowsy">drowsy</span> <span word="when">when</span> <span word="the">the</span> <span word="sun">sun</span> <span word="goes">goes</span> <span word="down">down</span> <span word="and">and</span> <span word="when">when</span> <span word="it">it</span> <span word="starts">starts</span> <span word="to">to</span> <span word="get">get</span> <span word="dark">dark</span>. <span word="By">By</span> <span word="switching">switching</span> <span word="on">on</span> <span word="the">the</span> <span word="TV">TV</span> <span word="you">you</span> <span word="fool">fool</span> <span word="your">your</span> <span word="body">body</span> <span word="into">into</span> <span word="thinking">thinking</span> <span word="it">it</span>'<span word="s">s</span> <span word="still">still</span> <span word="daytime">daytime</span>, <span word="this">this</span> <span word="is">is</span> <span word="caused">caused</span> <span word="by">by</span> <span word="the">the</span> <span word="huge">huge</span> <span word="backlight">backlight</span> <span word="in">in</span> <span word="the">the</span> <span word="TV">TV</span>.</p>
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