韩国三人女子组合mv:学会7招睡得香（图）

睡吧，宝贝

你已经做了一切能想到的事——不在深夜喝咖啡，确保卧室黑暗舒适，不看惊悚电影，睡前不再纠结有什么还要做。为什么依旧辗转反侧难以入眠？“某些习惯可能不知不觉影响到你的睡眠，”芝加哥大学医学系副教授，睡眠专家克里斯滕·L·昆斯顿说。

Say so long to sleep

跟睡眠说“拜拜”

And, as you may know, lack of shut-eye doesn’t just leave you foggy the next day: Chronic, long-term insufficient sleep ups your odds of diabetes, depression, cardiovascular disease, even weight gain. So what to do? Try these unexpected tweaks, and wake up feeling incredibly well-rested.

也许你知道，睡眠不佳不仅仅会让你第二天感到头晕脑胀，而且长期持久缺觉还会增加糖尿病、抑郁症、心血管疾病的发病几率，甚至体重也会增加。接下来我们该如何应对呢？尝试下面介绍的7种奇招，定能让你一觉醒来精神倍爽。

1.  Halt your afternoon habit

停喝下午茶

It’s a no-brainer that drinking coffee or tea right before you hit the sack won’t do you any sleep favors. But you also need to watch your afternoon drinks, says Joan Salge Blake, RD, a clinical associate professor at Boston University. Love your 4 p.m. peach tea? It’s got caffeine, and so do some flavored waters and even orange sodas, Blake warns. Check the labels on your favorite midday drinks -- any that boast energy-boosting benefits are likely culprits. Then, if possible, stop sipping them by 2 p.m., so there’s time for their effects to wear off. Naturally, coffee drinks pack a real wallop, so stay away from them after lunch.

“睡前喝咖啡或茶无疑对睡眠毫无益处。但你也需要注意下午喝的饮料，”波士顿大学临床副教授，营养师琼·萨尔治·布莱克这样说。“喜欢在下午4点喝桃味红茶吗？这种饮料里含有咖啡因。加味水饮料，甚至橘味苏打水里也有咖啡因，”布莱克提醒说。看一下中午你爱喝的饮品商标，任何宣称有提神功效的饮料都影响睡眠的潜在罪魁。可能的话，下午2点后不要再喝这些饮料，为咖啡因失效留出时间。当然，咖啡饮料会对睡眠质量造成极大的损害，午餐后还是远离为妙。

2.  Choose sleep superfoods

选择有助睡眠的超级食物

While it’s important to avoid a big, heavy meal right before bed (a full stomach will disturb your sleep), some foods may actually help you snooze, Blake says. If you’ve had a few nights of restless sleep, make a light whole-wheat-pasta dish with fresh vegetables, a little diced chicken breast, tomato sauce, and a sprinkle of Parmesan for dinner. This meal contains a snooze-friendly combination of protein and tryptophan, an amino acid that converts to sleep-promoting serotonin in the body.

布莱克说“睡前不要吃得太饱这很重要（胃太撑会影响睡眠），但一些食物确实可以帮你入睡。”假如你已经几晚都没睡上安稳觉了，可以用新鲜蔬菜外加切片鸡脯肉，拌上番茄酱，撒些帕尔马干酪，做一顿口味清淡的全麦意面晚餐。这一餐含有有益睡眠的蛋白质和色氨酸——一种能够在人体内转化为助眠血清的氨基酸。

If your stomach’s growling late at night, try a small bowl of cottage cheese with banana slices, another dish that serves up tryptophan. Other combos of healthy carbs and protein, such as milk and graham crackers or yogurt sprinkled with cereal, will also do the trick.

如果你的肚子夜里饿得咕咕直叫，就试着做一小碗香蕉片果肉干酪吧，这道菜也能提供色氨酸。另外，碳水化合物和蛋白质的健康组合同样有助眠之效，比如牛奶+全麦饼干搭档、酸奶泡谷物。

3.  Sip wine sooner

饮酒时间早一些

Even though a nightcap may help you relax and fall asleep faster, it’ll make the second half of your sleep cycle restless and unsatisfying. Alcohol decreases deep sleep and increases arousals from sleep, says John E. Brown, MD, an assistant professor of medicine at the University of Maryland. If you like a glass of wine in the evening, have it with dinner -- around 6 p.m. rather than 11 -- and drink in moderation, so it’ll wear off by the time you lie down. 

睡前喝酒或许会帮你身心放松，更快入睡，但也会让你在睡眠周期的后半程感到焦躁不安，睡眠质量难以令人满意。“酒精会缩减深度睡眠时间，使你更容易从梦中惊醒，”马里兰大学医学系副教授，营养师约翰·E·布朗说。假如你喜欢在晚上喝上一杯酒，那就在晚餐时喝吧，大约6点而不是11点，饮酒适量，这样在你睡前酒劲就会散去了。

4.  Take an early soak

泡澡时间早一些

Like to unwind in the tub before you snooze? Surprisingly, a hot bath might make it harder for you to drift off: Doing anything that raises your body temperature too close to bedtime may actually hinder you from falling asleep, because your body needs to cool to a certain temperature in order to reach a sound slumber, says J. Todd Arnedt, PhD, director of the University of Michigan Behavioral Sleep Medicine Program. That doesn’t mean you can’t soak after a rough day -- when you get home from work, not right before turning in.

喜欢睡前浸泡在浴盆里舒展身体那种的感觉吗？但热水澡可能会使你入睡愈加困难，这事儿奇怪吧。“实际上临睡前任何使人体温度升高的活动都可能妨碍你正常入睡，因为只有当你的体温降到特定温度你才会安然入睡，”主持密歇根大学行为睡眠医学项目的J.托德·阿内德特博士说，“这并不意味着你一天辛苦工作回到家后连澡也洗不成了，只是不宜在睡前泡澡。”

5.  Stretch for sleep

睡前四肢伸展运动

Getting in a little gentle, restorative yoga before you hit the sack can help put your mind at ease, steady your breath, and reduce muscle tension without revving up your heart.

睡前做一下动作轻柔的养生瑜伽有助于放松心情，平稳呼吸，无需心跳加速即可减轻肌肉的紧张感。

Try this restful Reclined Butterfly pose from Tanya Boulton, managing teacher at Pure Yoga East in New York City:

试着跟来自纽约城Pure Yoga East健身俱乐部的塔尼娅·博尔顿教练一起做仰卧式蝴蝶曲腿这个动作吧，这会带给你闲适宁静的感觉。

Lie on your back with the soles of your feet together and your knees bent and dropping toward the floor. Place your arms, palms up, by your sides, keeping your shoulders back and your chest open. Close your eyes and inhale through your nose while slowly counting to four, then exhale while counting back down to one. Continue for 10 minutes, or as long as it takes you to feel fully relaxed.

首先平躺，两脚底合十，两膝微曲放在地板上。将胳膊、手掌朝上抬起，保持两肩后移，胸口打开。闭上双眼一边吸气，一边慢数到四，而后再一边倒数一边呼气。动作持续10分钟，或者到你感觉完全放松为止。（这动作巨挑战）

6.  Set the mood for slumber

调整情绪

Keeping your room dark while you sleep is a great start, but bringing the lights down before bed is also important. “Bright light too close to bedtime can make it hard to fall asleep,” Arnedt says. That’s because dimness signals the biological clock that it’s time to wind down, while bright light says “daytime!” Swap out überbright bedroom bulbs for low-watt ones, or install a dimmer switch and keep it low. Like to read in bed? Do it in the lowest light that’s still comfortable. 

睡觉过程中保持卧室黑暗是很好的开始，睡前把灯光调暗也同样重要。“睡前光线过强也会影响睡眠，”阿内德特说，这是因为弱光会给我们的生物钟发出信号“该休息了”，而强光发出的信号则是“白天到了！”还等什么，赶紧用低瓦灯泡换掉卧式那些大瓦数的灯泡吧，或者安装一个变光开关，把灯光调暗。喜欢在床上阅读吗？在微弱的灯光下看书依然惬意。（这点比较怀疑( ⊙o⊙)）

7.  Ban your BlackBerry

远离你的黑莓手机

Need to send out one last e-mail before you “officially” turn in? Not so fast. Typing in bed can wind you up, so when you do unplug, it will be harder to fall asleep, Knutson says. “It’s possible that even the vibration of a BlackBerry could disturb sleep if a person is cued to hear or respond to it,” she says.

“正式”睡觉前还需要发出最后一封电邮吗？别急。在床上用手机打字会为让你精神振奋（这句话不确定），因而当你拔掉设备电源准备睡觉时，却发现入睡更难了。昆斯顿说，“假如有人受到暗示需要接听或回应电话，甚至连黑莓手机的震动都可能会扰乱睡眠。”

For tech-free zzz’s, disconnect an hour before bed, turn your smartphone off, and put any gadgets on an out-of-reach dresser or in another room so you won’t be able to grab it if you get the late-night urge. Also, invest in a real alarm clock (using your cell will only give you another excuse to keep it close) -- and get ready to wake up feeling so refreshed that you won’t even need to press snooze.

为了能享受不受“科技产物”干扰的睡眠，睡前1小时不要接听电话，关掉你的智能手机，把手机设备放到触不可及的梳妆台上或者干脆放到另一个房间里，这样即便深夜你想去拿手机也无法够到。还有，花钱买一个真正的好闹钟（使用手机闹钟只会为与它“亲密接触”另找借口）——做好一早醒来神清气爽的准备吧，到时候你根本不需要按下闹钟面板上的打盹模式。