睡前七招让你的睡眠质量变更好

睡眠专家给出"催眠"的7个睡前建议,让我们各取所需,达成一觉好眠的心愿。 1、睡前两小时,关闭大灯换小灯 专家认为,培养身体对光线的刺激反应可以帮助顺利入睡。例如早晨的灯光要明亮,晚上的灯光要昏暗,这样有助形成固定的生物钟。专家建议每天晚上八点后,无论是否准备睡觉,都要把明亮的大灯换成夜光灯,为进入准睡眠状态做好环境上的准备。 额外收获:节电省钱又环保,一石多鸟。 2、享受阅读,为一场好梦打底 睡前阅读是学生时代的记忆,但也是最值得坚持的睡前仪式。不是吗?学生时代的我们少有睡不着的记忆,很多好习惯没有坚持下去,比如睡前读。现在是时候重新拣起这个习惯来,并有意识地把它培养成为你的"睡眠前奏"。当然,你完全不必让自己选教科书,忙碌了一天的你,睡前最好的陪伴是游记散文一类的书,让阅读时的心情放松和愉悦,不需要太多激发脑细胞的思考。睡眠专家说,所有励志类、职商类容易让人肾上腺加速分泌的书都不适合进入我们的睡前阅读书录中。 额外收获:多读书自然能开阔眼界,让我们了解另外一种生活的可能。至少,与同事朋友之间聊天时多点谈资也是不错的事。 3、喝杯热豆浆,补充当日最后一道营养餐 研究发现,豆浆和牛奶确实有催眠的效果,对于敏感的身体来说,完全能够分辨出喝与不喝之间的不同。 额外收获:牛奶和豆浆中不但含有帮助睡眠的L-色氨酸,还有强化骨骼和牙齿钙元素。让补钙在睡眠中完成,真就有这么舒服的事儿。 4、一个人发会儿呆,把发呆培养成为你的睡前必做 睡眠专家认为,睡前享受一段真正安静的时光是很好的睡前仪式。无法入睡是因为头脑和身体还没有与白天的诸多任务告别,独自呆一会是卸下包袱,让精神倾空的睡前仪式。 额外收获:安静地享受独处是一种能力。调查显示,每天拥有独处时光的职业人幸福感更强。睡眠专家说,对于人来说,入眠本身就是一场孤独的旅行。 5、写BLOG,流水帐记录当日成就 不是"地球人都知道"的那种公告板似的BLOG,是完全只给自己的日志。有时我们从内心不想让自己休息,觉得很多事还没做,万般纠结之中躺在再舒适的床上也没困意。 不如每天睡前列个简单的流水帐,不用在意文笔,只为记录下一天的收获,让自己在睡前充满成就感。 额外收获:坚持下来就是一份不错的生活记录,多年后你会感激自己有这样的睡前习惯。 6、温水泡澡,给身体下达放松指令 沐浴是一种百试不爽的放松法。所以,水疗自古就被人们推崇并能在各种不同的文化背景中开花。神经和身体都在紧绷状态下的你,可以通过水的爱抚卸下一身的疲惫和烦恼,当水滴落在皮肤上时,就是你在内心"允许"自己开始进入睡眠准备阶段的仪式。 额外收获:如果你热衷"每天花三十分钟时间往身上涂抹各种乳液",那么回报你的除了芳香通透的肌肤,还有一个安稳的睡眠。因为这类似一场自我按摩的过程,被双手关照过的身体因此更加放松、自然。 7、入睡前30分钟,播放固定的催眠音乐 音乐是帮助身体意识到即将进入睡眠状态的好方法。好的睡眠仪式还包括在入睡前播放固定的音乐(比如贝多芬的月光奏鸣曲或其他什么对你有特殊意义的歌曲或音乐),让身体渐渐安静起来,并让乐声成为酣畅睡眠的前奏。 额外收获:美国有研究发现,长期听着音乐入睡能降低心脏病的发病几率。科学家做过一个为期5年的对比调查,在柔缓的音乐声中入睡的人比另外一组安静入睡的人睡眠质量更高、心脏更健康。 Sleep experts give the "7 bedtime suggestion hypnotic", let us each takes what he , sleep. 1, two hours before going to bed, for the light off the headlight The expert thinks, develop the body of light stimulation can help sleep. For example, in the morning to bright lights, night lights to dim, it helps to form a fixed clock. Eight experts recommend that every night, whether or not to sleep, to the bright headlights for night light, as in sleep good environment for. Bonus: saving money and the environment, stroke. 2, enjoy reading, rendering a good dream Bedtime reading is the student's memory, but also the most worthy bedtime ritual. No, not at all? Students of our times less can't sleep memory, many good habits not persist, such as bedtime reading. Now is the time to pick up the habit, and consciously cultivate it as a prelude to your "sleep". Of course, you don't have to choose their own textbooks, you have a busy day, the best company in bed is the travels prose books, let reading when the mood is relaxed and www.hjmgyt1.com happy, thinking does not need too much to stimulate brain cells. Sleep experts say that, all motivational categories, career quotient class easy to let the human adrenal secretion of acceleration books do not fit into our bedtime reading catalogue in. Bonus: read more books can broaden one's horizon, let us understand another possibility of life. At least, chat more talk is also a good thing between friends and colleagues. 3, drink a cup of hot soybean milk, add the last meal The study found, soybean milk and milk has a hypnotic effect, for sensitive body, fully able to distinguish between the different drink or not to drink. Bonus: milk and soybean milk not only contains L- tryptophan helps sleep acid, and strengthen bones and teeth of calcium. Let the calcium in sleep, it is so comfortable. 4, a man the moment to stay, put in a daze training to become your bedtime will do Experts believe that sleep, bedtime enjoy a real quiet time is a good bedtime ritual. Unable to www.wxgs7.com sleep because of the mind and the body is not and many tasks during the farewell, alone is unloaded, let the spirit of empty bedtime ritual. Bonus: quiet enjoyment of solitude is a kind of ability. Investigation shows, every day has a stronger sense of occupation happiness solitude. Sleep experts say that, for the people, sleep itself is a lonely journey. 5, write BLOG, running account records the achievement The bulletin board is not the "Earth people know" like BLOG, is completely only to its own log. Sometimes we don't want to give yourself a break from the heart, think a lot of things not to do, all entangled lying again comfortable bed is not sleepy. Sleep with a simple bookkeeping as every day, do not care about writing, only to record the day of harvest, let him be full of sense of achievement at bedtime. Bonus: insist on is a good life, many years later you will be grateful to have such a bedtime routine. 6, warm water bath, body relax instructions issued to Bath is a tried-and-true relaxation method. So, the spa has been highly regarded and can blossom in a variety of different cultural background. Nerve and body in tension www.tuanfudi.com under you, through the water caress unload a fatigue and trouble, when water drops on the skin, is you in the heart "allowed" he starts to go to sleep stages of preparation ceremony. Bonus: if you love "take thirty minutes to apply various emulsion" to the body, then return to you than aromatic transparent skin, there is a restful sleep. Because it resembles an ego massage process, hands care body so much more relaxed, natural. 7, before going to sleep 30 minutes, fixed hypnosis music playing Music is a good method to help the body consciousness is about to enter the sleep state. Good sleep ritual also includes playback fixed music before going to sleep (such as Beethoven's moonlight sonata or anything that has special meaning to you the song or music), let the body gradually quiet again, and let the music be a prelude to restful sleep. Bonus: the United States of America have found that the risk of long-term, listening to music to sleep can reduce heart disease. The scientists did 5 years of investigation a, sleep in the gentle sound of music people than another group of quiet sleep quality and sleep are more high, healthy heart.