网友支招：如何才能快速入睡
<p>国外问答平台<span word="Quora">Quora</span>上有网友提问：</p><p><span word="What">What</span> <span word="are">are</span> <span word="the">the</span> <span word="best">best</span> <span word="ways">ways</span> <span word="of">of</span> <span word="falling">falling</span> <span word="asleep">asleep</span> <span word="quickly">quickly</span>?</p><p>快速入睡最好的方法是什么？</p><p>获得42.4<span word="k">k</span>好评的回答来自于网友@<span word="Elias">Elias</span> <span word="Edgren">Edgren</span>：</p><p>1. <span word="Make">Make</span> <span word="Your">Your</span> <span word="Bedroom">Bedroom</span> <span word="Pitch">Pitch</span> <span word="Black">Black</span> 卧室漆黑</p><p><span word="Our">Our</span> <span word="brain">brain</span> <span word="associate">associate</span> <span word="darkness">darkness</span> <span word="with">with</span> <span word="night">night</span>, <span word="and">and</span> <span word="light">light</span> <span word="with">with</span> <span word="day">day</span>. <span word="Being">Being</span> <span word="in">in</span> <span word="a">a</span> <span word="bright">bright</span> <span word="room">room</span> <span word="filled">filled</span> <span word="with">with</span> <span word="screens">screens</span> <span word="decreases">decreases</span> <span word="melatonin">melatonin</span> <span word="production">production</span> <span word="and">and</span> <span word="makes">makes</span> <span word="your">your</span> <span word="body">body</span> <span word="believe">believe</span> <span word="it">it</span>’<span word="s">s</span> <span word="daytime">daytime</span>.</p><p>我们的大脑会把黑暗和夜晚、光亮和白天联系在一起。在满是屏幕的明亮房间里体内褪黑素会减少，身体认为仍然是白天。</p><p>2. <span word="Make">Make</span> <span word="Your">Your</span> <span word="Bedroom">Bedroom</span> <span word="Quiet">Quiet</span> 卧室保持安静</p><p><span word="Sounds">Sounds</span> <span word="can">can</span> <span word="also">also</span> <span word="decrease">decrease</span> <span word="your">your</span> <span word="sleep">sleep</span> <span word="quality">quality</span> <span word="and">and</span> <span word="wake">wake</span> <span word="you">you</span> <span word="up">up</span>. <span word="Get">Get</span> <span word="earplugs">earplugs</span> <span word="if">if</span> <span word="you">you</span> <span word="don">don</span>’<span word="t">t</span> <span word="have">have</span> <span word="control">control</span> <span word="over">over</span> <span word="your">your</span> <span word="environment">environment</span>.</p><p>声音也会降低睡眠质量并把你弄醒。如果无法控制周围环境就戴上耳塞。</p><p>3. <span word="Sleep">Sleep</span> <span word="in">in</span> <span word="the">the</span> <span word="Perfect">Perfect</span> <span word="Temperature">Temperature</span> 室内温度适宜睡眠</p><p><span word="The">The</span> <span word="ideal">ideal</span> <span word="sleep">sleep</span> <span word="temperature">temperature</span> <span word="is">is</span> <span word="about">about</span> 65-70°<span word="F">F</span> (18-21 °<span word="C">C</span>).</p><p>理想的睡眠温度约是65-70°<span word="F">F</span> (18-21 °<span word="C">C</span>)。</p>
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