生活百科 如何獲得良好的睡眠質(zhì)量

[視頻文本]
Make the Sandman your best friend when you use these tips to achieve REM, or rapid eye movement sleep — and experience its restorative benefits.

 

You Will Need

*Treatment of sleep disorders
*Healthy lifestyle
*7 hours or more of sleep nightly

 

Step 1: Consult physician 咨詢醫(yī)師或者睡眠專家
Consult a physician or sleep specialist to determine whether you have a disorder, such as sleep apnea, that interferes with your ability to achieve REM sleep.

Recognize REM sleep by more rapid breathing and limb immobilization.

Step 2: Strive for quality sleep 努力提高睡眠質(zhì)量
Strive for an overall quality sleep experience by developing a healthy lifestyle including a regular bedtime schedule, exercise, and relaxation.

Know the first REM period occurs between 70 and 90 minutes after falling asleep.

Step 3: Reduce interruptions 避免睡眠中斷
Reduce external factors which may interrupt sleep to allow the regular dream-rich REM sleep periods to occur and expand throughout the night.

Maintain a comfortable bedroom temperature to avoid sleep disruption.

Step 4: Avoid antidepressants 不要依賴抗抑郁藥
Avoid taking antidepressants which may suppress REM sleep, and be aware that decongestants, diet pills, and caffeinated beverages may also thwart your ability to achieve REM sleep.

Step 5: Avoid cigarettes 睡前不要抽煙
Don’t smoke which often leads to light sleep and reduced amounts of REM sleep.

Step 6: Avoid alcohol 睡前不要喝酒
Avoid alcohol consumption which keeps people in a light sleep stage and reduces one’s ability to reach REM sleep stages.

Step 7: Sleep longer 睡眠時(shí)間至少達(dá)到每天7小時(shí)
Extend your time in bed if necessary to get at least 7 hours of sleep each night, providing ample time for REM cycles to occur. Now, enjoy waking up in the morning rested and ready to conquer the world.

If it takes you less than 5 minutes to fall asleep, you are sleep-deprived.

 

[重點(diǎn)講解]

strive for 爭(zhēng)取，奮斗

        Strive for progress, not perfection.

        力爭(zhēng)進(jìn)步，勿求完美。

 

interruption n. 中斷；干擾

        He picked up the story after an interruption.

        在中斷了一會(huì)兒后他繼續(xù)講故事。