10个小妙招 帮你赶走失眠
<p><span word="Dim">Dim</span> <span word="The">The</span> <span word="Lights">Lights</span></p><p>调暗灯光</p><p><span word="Think">Think</span> <span word="of">of</span> <span word="darkness">darkness</span> <span word="as">as</span> <span word="nature">nature</span>'<span word="s">s</span> <span word="sleeping">sleeping</span> <span word="pill">pill</span>, <span word="cueing">cueing</span> <span word="your">your</span> <span word="body">body</span> <span word="to">to</span> <span word="crank">crank</span> <span word="out">out</span> <span word="melatonin">melatonin</span>, <span word="the">the</span> <span word="hormone">hormone</span> <span word="that">that</span> <span word="helps">helps</span> <span word="you">you</span> <span word="wind">wind</span> <span word="down">down</span>. <span word="Turning">Turning</span> <span word="down">down</span> <span word="the">the</span> <span word="lights">lights</span> <span word="ahead">ahead</span> <span word="of">of</span> <span word="your">your</span> <span word="bedtime">bedtime</span> <span word="ramps">ramps</span> <span word="up">up</span> <span word="melatonin">melatonin</span> <span word="production">production</span>, <span word="so">so</span> <span word="you">you</span> <span word="can">can</span> <span word="successfully">successfully</span> <span word="doze">doze</span> <span word="off">off</span>, <span word="says">says</span> <span word="Steve">Steve</span> <span word="Orma">Orma</span>, <span word="PsyD">PsyD</span>, <span word="a">a</span> <span word="San">San</span> <span word="Francisco">Francisco</span>–<span word="based">based</span> <span word="psychologist">psychologist</span> <span word="specializing">specializing</span> <span word="in">in</span> <span word="anxiety">anxiety</span> <span word="and">and</span> <span word="insomnia">insomnia</span>. <span word="Research">Research</span> <span word="backs">backs</span> <span word="this">this</span> <span word="up">up</span>: <span word="a">a</span> 2011 <span word="study">study</span> <span word="from">from</span> <span word="the">the</span> <span word="Journal">Journal</span> <span word="of">of</span> <span word="Clinical">Clinical</span> <span word="Endocrinology">Endocrinology</span> & <span word="Metabolism">Metabolism</span> <span word="found">found</span> <span word="that">that</span> <span word="exposure">exposure</span> <span word="to">to</span> <span word="bright">bright</span> <span word="electric">electric</span> <span word="light">light</span> <span word="between">between</span> <span word="dusk">dusk</span> <span word="and">and</span> <span word="bedtime">bedtime</span> <span word="can">can</span> <span word="suppress">suppress</span> <span word="melatonin">melatonin</span> <span word="levels">levels</span> <span word="and">and</span> <span word="leave">leave</span> <span word="you">you</span> <span word="wired">wired</span>.</p><p>居住在旧金山专门从事焦虑和失眠研究的心理学博士史蒂夫·奥玛说道，将黑暗想象成自然安眠药，提示你的身体分泌褪黑激素——一种帮助你放松下来的荷尔蒙。在你睡觉前调暗你的灯光，提升褪黑激素产出，然后你就能顺利的打盹了。有研究也支持这一论调：《临床内分泌学及新陈代谢期刊》发现，在黄昏和就寝之间的时间暴露在明亮的电子灯光下，会抑制褪黑激素水平，并且让你变的极度兴奋。</p><p><span word="Turn">Turn</span> <span word="Down">Down</span> <span word="The">The</span> <span word="Thermostat">Thermostat</span></p><p>调低恒温器</p><p><span word="The">The</span> <span word="ideal">ideal</span> <span word="snooze">snooze</span> <span word="temperature">temperature</span> <span word="is">is</span> <span word="about">about</span> 65 <span word="degrees">degrees</span>, <span word="according">according</span> <span word="to">to</span> <span word="the">the</span> <span word="National">National</span> <span word="Sleep">Sleep</span> <span word="Foundation">Foundation</span>. <span word="That">That</span>'<span word="s">s</span> <span word="because">because</span> <span word="the">the</span> <span word="cooler">cooler</span> <span word="you">you</span> <span word="are">are</span>, <span word="the">the</span> <span word="sleepier">sleepier</span> <span word="you">you</span> <span word="become">become</span>. <span word="No">No</span> <span word="wonder">wonder</span> <span word="your">your</span> <span word="body">body</span> <span word="is">is</span> <span word="designed">designed</span> <span word="to">to</span> <span word="experience">experience</span> <span word="a">a</span> <span word="natural">natural</span> <span word="temperature">temperature</span> <span word="dip">dip</span> <span word="at">at</span> <span word="nighttime">nighttime</span>, <span word="says">says</span> <span word="Medalie">Medalie</span>. <span word="If">If</span> <span word="the">the</span> <span word="room">room</span> <span word="is">is</span> <span word="too">too</span> <span word="hot">hot</span> <span word="or">or</span> <span word="you">you</span>’<span word="re">re</span> <span word="wrapped">wrapped</span> <span word="in">in</span> <span word="too">too</span> <span word="many">many</span> <span word="blankets">blankets</span>, <span word="your">your</span> <span word="body">body</span> <span word="temperature">temperature</span> <span word="will">will</span> <span word="rise">rise</span>, <span word="and">and</span> <span word="that">that</span> <span word="can">can</span> <span word="make">make</span> <span word="you">you</span> <span word="restless">restless</span>.</p>
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