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　翻来覆去睡不着，好不容易睡着又噩梦不断？早晨比闹钟醒的还早，结果一整天无精打

采？你需要深度睡眠！深度睡眠对人体的健康起决定作用，6小时的深睡眠远比12小时的

浅睡眠质量高很多，简单的说，深度睡眠就是一种高效又省时的睡眠，来看看怎么做吧：

　 1. Relaxing Rituals to Rest Easy 放松调节助你轻松入睡

　 In Chinese Medicine, nighttime is yin time—or, simply, when the body takes care of

itself instead of your desires. Proper sleep is required for your body to repair itself and

regenerate. To reach deep, restful sleep, your spirit and heart must be calm. Excessive

worry, anxiety, and depression can all disturb the spirit and activate the mind—making

it near impossible to fall asleep and stay asleep. Rituals to sooth your spirit and induce

a sleep response before bed include soaking your feet in Epson salts for 15 minutes,

writing all of your thoughts in a journal to get them out of your head, and practicingrelaxation before bed, like the Stress Release meditation below。

中医认为，夜间属于阴时——即清心寡欲并让你的身心得到彻底放松的时间段。你的身体

需要恰当的睡眠进行自我修复和调节。你的身心需彻底放松才能进入安然的深度睡眠中去

。过度担心、焦虑和忧虑会干扰你的精神状态并让你思绪愁闷得无法入睡。放松调节可以

缓解你劳累疲倦了一天的心灵，具体的做法有：在爱普生盐水里泡脚15分钟，将你头脑中

的所有想法写在纸上释放出来，睡前做会儿释放压力的冥想。

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　　2. When Food Disturbs Sleep 食物也会影响你的睡眠

　　When you eat late, you wake up tired. Your body will be busy digesting your dinner

while you are trying to sleep, so you won't feel rested in the morning. Do not eat

anything for at least three hours before bedtime. Also, cut back on eating bacon,

cheese, chocolate, ham, potatoes, tomatoes, and sausage, especially before bed. These

foods contain tyramine, which inhibits neurochemicals like norepinephrine and can

cause insomnia. And, of course if you have sleep problems, caffeine should be cut out.

假如你很晚才吃晚饭的话，你醒来时会感觉到很累。在你试图想要快点入睡的同

时，你的身体正在忙于消化你的晚餐，所以当你在早晨起来时你感觉就像没有睡过一样。

在睡觉前三小时内不要吃任何食物。此外，切记少吃熏肉、奶酪、巧克力、火腿、土豆、

西红柿和香肠，尤其是在睡觉前更要注意这点。这些食物包含酪胺，它会抑制诸如甲肾上

腺素之类的神经化学物质并会导致你失眠。而且，假如你有睡眠问题的话，你就更不应该

继续饮用咖啡因饮料。

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　　Eat for sleep! Try eating more grains at dinner; carbohydrates tend to make people

sleepy. Another snooze snack is a warm cup of milk; because milk is rich in the amino

acid tryptophan, it can sometimes aid in deep sleep. Mix in natural vanilla flavoring for

a soothing snack. Or if you prefer, eat 1 cup of natural yogurt an hour before bedtime.

　　为了睡觉而吃！试着在晚餐时多吃点谷物；碳水化合物往往会让人犯困。另一个会让

你犯困的饮料就是一杯温牛奶；因为牛奶富含色氨酸，在一些情况下它有助于你进入深度

睡眠。此外，你还可以在点心中加入点天然的香草调味料。如果你喜欢的话，可以在睡觉

前一个小是喝杯原味的酸奶。

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　　3. A Peaceful Place for Sleep 营造适宜睡眠的宁静氛围

　　Your sleeping environment makes a huge difference to the quality of your sleep.

Do everything you can to create a quiet and cozy atmosphere. Ideally, your bedroom

should be located in the quietest area of your home. Keep the décor minimal. Lighting

should be dim and any music that is played should be soothing. Research has found

that lavender, vanilla, and green apple are among the best scents to help lower anxiety

and induce sleep, making these smells a good choice for a scented candle or heated

essential oil. Try to limit your pets to outside of the bedroom because their movements

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will keep with your body from fully relaxing into deep R. E. M. sleep. As much as

possible, your bedroom should be only for sleep.

　　睡眠环境对你的睡眠质量有很大的影响。尽一切所能，为自己营造一个安静和舒适的

环境。最理想的情况就是，你的卧室应该坐落在你家中最安静的地方。家居饰品越简单越

好。灯光要柔和，你所播放的音乐要舒缓。研究表明，薰衣草、香草和青苹果的气味有助

于缓解焦虑并能激发你的睡意，所以使用此类的香氛蜡烛和精油是个不错的选择。不要让

宠物呆在你的卧室内，因为它们的小动静会干扰你从身心放松的状态过度到深度R. E.

M.睡眠。尽可能地让你的卧室成为只供你睡觉的地方。

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　　4. Exercise Enables Sleep　锻炼有助于睡眠

　　People with regular exercise routines often sleep better and have fewer incidents

of insomnia than those don't get regular physical activity. Exercise promotes sleep and

improves sleep quality by altering brain chemistry. Exercising moderately for 20 to 30

minutes three times a day, combined with meditation or tai chi in the evening, will not

only help you fall and stay asleep, but will also increase the amount of time you spend

in R.E.M. sleep. In fact, for some people, exercise alone is enough to overcome sleep

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problems. Exercise in the morning or afternoon, but do not exercise for at least two

hours before bed.

　　那些有日常锻炼习惯的人通常会有较好的睡眠，而且和那些没有定期锻炼习惯的人来

说，他们很少有失眠的状况。锻炼有助于睡眠，它让大脑产生有益的化学物质改善睡眠。

每天花20到30分钟的时间适度地锻炼三次，同时在晚上做会儿冥想或太极，不仅会让你快

速入睡，而且还会增加你处在 R.E.M.睡眠中的时间。事实上，对许多人来说，仅仅依靠锻

炼就可以解决所有的睡眠问题。早晨下午都可以去做锻炼，但不要在睡觉前两个小时内去

做运动。

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