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  • Poor sleep is a likely culprit to your fatigue, brain fog, and irritability. These are the

    睡眠不好很可能是導致你疲勞、腦霧和易怒的罪魁禍首。這些都是

  • strategies surgeons use to optimize their sleep.

    外科醫生用於優化其睡眠的策略。

  • First, get bright light exposure as soon as you wake up, preferably sunlight outside.

    首先,一起床就接觸明亮的光線,最好是室外的陽光。

  • This signals it's time to be awake and starts the countdown for your body to release melatonin

    這預示著是時候清醒了,並開始為你的身體釋放褪黑激素進行倒計時。

  • at night, which is the sleep hormone.

    在晚上,這是睡眠荷爾蒙。

  • Second, the half-life of caffeine is approximately 12 hours, meaning you should avoid drinking

    第二,咖啡因的半衰期約為12小時,這意味著你應該避免飲用

  • coffee or ingesting other forms of caffeine after the morning.

    咖啡或在早晨之後攝入其他形式的咖啡因。

  • Third, be consistent with the time at which you go to bed and wake up. Regardless of whether

    第三,對你睡覺和起床的時間保持一致。無論是否

  • that's early or late, consistency will improve the quality of your sleep and make it easier

    不管是早還是晚,堅持不懈都會提高你的睡眠品質,並使你的睡眠更容易。

  • to both fall asleep and wake up.

    入睡和醒來都是如此。

  • Fourth, your body needs to cool down by a few degrees for optimal sleep. Set your A/C

    第四,你的身體需要降溫幾度以獲得最佳睡眠。設置你的空調

  • and fans accordingly.

    以及相應的粉絲。

  • And fifth, avoid lights, particularly blue light, close to bed, as this suppresses the

    第五,避免燈光,特別是藍光,靠近床邊,因為這抑制了

  • release of melatonin. Our eyes and brains are more sensitive at night to even a dimly

    褪黑激素的釋放。我們的眼睛和大腦在夜間對即使是昏暗的光線也更加敏感。

  • lit smartphone or laptop, which can cause sleep disruption.

    點燃智能手機或筆記本電腦,這可能導致睡眠中斷。

  • For more tips, check out my sleep playlist.

    更多提示,請查看我的睡眠播放列表。

Poor sleep is a likely culprit to your fatigue, brain fog, and irritability. These are the

睡眠不好很可能是導致你疲勞、腦霧和易怒的罪魁禍首。這些都是

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B2 中高級 中文 睡眠 褪黑 激素 咖啡因 光線 釋放

醫生使用的5個睡眠祕訣#SHORTS (5 Sleep Secrets Used by Doctors #SHORTS)

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    Summer 發佈於 2021 年 07 月 28 日
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