字幕列表 影片播放
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Blue light from computer screens, tablets, and smart phones stop your brain producing a sleep hormone called melatonin.
電腦、平板、還有智慧型手機的螢幕會發出藍光,妨礙大腦分泌睡眠賀爾蒙——褪黑激素。
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And, so, in the hour before you go to bed avoid using these devices or turn the screen brightness down or wear orange glasses to block the blue light.
所以在睡前 1 小時,請避免使用這些科技產品。要使用的話請調低亮度或帶上藍光眼鏡來阻隔藍光。
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If you're struggling to sleep, make your brain tired by thinking of an animal for each letter of the alphabet.
如果你睡不著的話,可以藉著照字母順序想出動物的單字,讓大腦疲憊。
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You'll feel most relaxed at night if your bed faces the door and is furthest from it.
如果你的床面對著門,而且離門很遠的話,可以使你更放鬆。
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Why? Because you've evolved to feel safe when you can spot danger early and still have time to run away.
為什麼?是因為這位置能給人安全感,讓你可以提早察覺危險, 也有足夠的時間逃跑。
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When you behave as if you're sleepy, you actually feel tired.
當你有打呵欠的動作時,其實就代表你累了。
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So, to fall asleep quickly, just fake a yawn or two.
想要快速入睡的話,可以故意打一、兩個呵欠。
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Eat a banana before you head to bed.
睡前吃根香蕉。
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They are rich in carbohydrates, and these help relax your body and mind.
香蕉富含醣類,可以幫助你放鬆身心。
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When you need to take a short nap during the day, drink a cup of coffee before you nod off.
如果你想在白天小睡片刻,可以在睡前先喝杯咖啡。
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The coffee takes about 20 minutes to affect you, and so, you'll wake up feeling especially alert.
因為咖啡因要過 20 分鐘才會出現效果,剛好能讓你在醒來時特別有精神。
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This piece of music is scientifically designed to help people nod off.
這類的音樂是科學上設計來幫助入睡的。
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Use the link below this video to listen to it for free whenever you want to fall asleep.
想睡覺時,你可以點下方的影片連結免費聆聽。
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Try to fall asleep on your right-hand side; research shows that it's better for your heart.
試著面向右側入睡;研究顯示這樣對心臟比較好。
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Unless you are pregnant, in which case, try to fall asleep on your left.
除非妳懷孕了,這樣的話面向左側入睡比較好。
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Either way, try to avoid sleeping on your front or back.
無論如何都要避免正睡或趴睡。
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Actively trying to stay awake actually makes you feel tired.
死撐著不睡,反而會讓你更累。
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So try keeping your eyes open and focus on not falling asleep.
試著讓眼睛持續睜開,努力不要睡著。
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When you start to fall asleep, the blood flow to your feet increases.
睡著後,流往雙腳的血液會增加。
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Having warm feet increases the rate of flow, and, so, helps you nod off.
保持雙腳溫暖能夠幫助血液流動,讓你更好入睡。
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And, so, next time you're struggling to sleep, try putting on a pair of socks.
下次睡不著覺時,可以穿雙襪子試試看。
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"Night School" is all about the science of sleep and dreaming, and it's out now.
《Night School》已經出版上市,這是一本是關於睡眠與做夢的科學叢書。
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And there are more tips about sleeping and dreaming on our new YouTube channel, In59Seconds.
我們的 Youtube 新頻道—— in59seconds 上有更多睡眠與做夢的小知識。