经常失眠？你可能有这8个坏习惯
<p>1. <span word="Going">Going</span> <span word="to">to</span> <span word="bed">bed</span> <span word="too">too</span> <span word="early">early</span></p><p>1.上床太早</p><p><span word="Sticking">Sticking</span> <span word="with">with</span> <span word="a">a</span> <span word="consistent">consistent</span> <span word="sleep">sleep</span> <span word="routine">routine</span> —<span word="a">a</span> <span word="regular">regular</span> <span word="bedtime">bedtime</span>, <span word="and">and</span> <span word="a">a</span> <span word="regular">regular</span> <span word="wake">wake</span> <span word="time">time</span>—<span word="strengthens">strengthens</span> <span word="your">your</span> <span word="body">body</span>’<span word="s">s</span> <span word="circadian">circadian</span> <span word="rhythms">rhythms</span> <span word="and">and</span> <span word="the">the</span> <span word="biological">biological</span> <span word="cues">cues</span> (<span word="like">like</span> <span word="melatonin">melatonin</span> <span word="release">release</span>) <span word="that">that</span> <span word="help">help</span> <span word="you">you</span> <span word="fall">fall</span> <span word="asleep">asleep</span>.</p><p>保持睡眠规律，有固定的睡觉时间和起床时间，能加强身体的昼夜规律和生物信号（如褪黑激素释放）来帮你入睡。</p><p>2. <span word="Getting">Getting</span> <span word="in">in</span> <span word="bed">bed</span> <span word="before">before</span> <span word="you">you</span>’<span word="re">re</span> <span word="sleepy">sleepy</span></p><p>2.还不困就上床</p><p><span word="Learn">Learn</span> <span word="to">to</span> <span word="recognize">recognize</span> <span word="the">the</span> <span word="difference">difference</span> <span word="between">between</span> <span word="being">being</span> <span word="tired">tired</span> <span word="and">and</span> <span word="being">being</span> <span word="sleepy">sleepy</span>—<span word="and">and</span> <span word="hold">hold</span> <span word="off">off</span> <span word="going">going</span> <span word="to">to</span> <span word="bed">bed</span> <span word="until">until</span> <span word="you">you</span> <span word="feel">feel</span> <span word="ready">ready</span> <span word="to">to</span> <span word="nod">nod</span> <span word="off">off</span>.</p><p>学会区分累和困，挺到困得要打盹了再爬上床。</p><p>3. <span word="Drinking">Drinking</span> <span word="alcohol">alcohol</span> <span word="to">to</span> <span word="help">help</span> <span word="you">you</span> <span word="nod">nod</span> <span word="off">off</span></p><p>3.喝酒让自己产生困意</p><p><span word="One">One</span> <span word="drink">drink</span> <span word="in">in</span> <span word="the">the</span> <span word="evening">evening</span> <span word="may">may</span> <span word="help">help</span> <span word="you">you</span> <span word="fall">fall</span> <span word="asleep">asleep</span>, <span word="but">but</span> <span word="drinking">drinking</span> <span word="more">more</span> <span word="heavily">heavily</span> <span word="can">can</span> <span word="be">be</span> <span word="stimulating">stimulating</span>, <span word="not">not</span> <span word="sedating">sedating</span>. <span word="Alcohol">Alcohol</span> <span word="in">in</span> <span word="your">your</span> <span word="system">system</span> <span word="at">at</span> <span word="night">night</span> <span word="disrupts">disrupts</span> <span word="your">your</span> <span word="rest">rest</span>.</p><p>晚上喝一杯可能有助于睡眠，但喝太多会产生刺激，没有镇静作用。体内的酒精夜间会干扰你休息。</p><p>4. <span word="Eating">Eating</span> <span word="right">right</span> <span word="before">before</span> <span word="bed">bed</span></p><p>4.吃完东西就上床</p><p><span word="The">The</span> <span word="evidence">evidence</span> <span word="is">is</span> <span word="growing">growing</span> <span word="about">about</span> <span word="the">the</span> <span word="hazards">hazards</span> <span word="of">of</span> <span word="late">late</span>-<span word="night">night</span> <span word="eating">eating</span>, <span word="and">and</span> <span word="weight">weight</span> <span word="gain">gain</span> <span word="and">and</span> <span word="rising">rising</span> <span word="insulin">insulin</span> <span word="and">and</span> <span word="cholesterol">cholesterol</span> <span word="levels">levels</span> <span word="are">are</span> <span word="among">among</span> <span word="the">the</span> <span word="risks">risks</span>.</p><p>越来越多的证据显示太晚吃东西有很多坏处，其中包括增重、胰岛素和胆固醇升高。</p>
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