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  • We all love sleep.

    我們都愛睡覺。

  • But most people don't get enough of it.

    但是大多數人的睡眠並不充足。

  • Each year, the average American loses 11 days worth of productivity from lack of sleep.

    每年,一般美國人會因睡眠不足而喪失 11 天的生產力。

  • This sleepiness can lead to memory loss, difficulty concentrating, and lack of motivation.

    這種睡意會導致記憶力喪失、難以專注和缺乏動力。

  • The average adult needs between seven and eight hours of sleep a night.

    一般成年人一個晚上需要 7 到 8 小時的睡眠。

  • But the quality of sleep matters, too.

    但是睡眠品質也很重要。

  • Here are a few tips for getting the best rest possible.

    這裡有一些獲得最佳睡眠品質的小撇步。

  • First, cool down your room.

    首先,把你房間的溫度調低。

  • The best sleep, on average, happens when the surrounding environment is around 65 degrees Fahrenheit.

    要睡得好,平均來說,會發生在周圍環境溫度大約華氏 65 度時。

  • And you might fall asleep faster if you warm your body up just before bed.

    如果你在睡前把身子弄暖,你可能可以更快入睡。

  • Coming out of, say, a warm shower into a cooler room causes a slight decrease in your body's temperature that can help make you drowsy by slowing down your metabolism.

    舉例來說,洗完熱水澡後進入冷氣房中會造成體溫稍微下降,這會減緩你的新陳代謝, 以使你想睡。

  • Even if you're tucked under a warm blanket, researchers find that a cool head is conducive to better sleep.

    即使是縮在溫暖的毯子裡,研究員發現低溫的頭部有利於睡得更好。

  • Next, use light to your advantage.

    下一招,善用光線當作你的優勢。

  • Your body has a natural sleep cycle regulated by exposure to light.

    你的身體具有由光線量所調控的睡眠周期。

  • So in the morning, get a nice dose of light to tell your brain that it's time to wake up.

    所以早晨時,要接觸足夠的光線來告訴大腦該起床了。

  • An hour before bed, dim lights and turn off screens.

    睡前一小時,把燈調暗並關掉螢幕。

  • This cues the brain to prepare for sleep.

    這告訴大腦該準備睡覺了。

  • Finally, if you wanna get really serious about good sleep, you can incorporate herbs into your nighttime routine.

    最後,如果你想好好睡上一覺,可以在夜晚的例行公事中增加「香草」。

  • You can either breathe in a lavender oil before bed or put a lavender pillow on your eyes while you sleep.

    你可以在睡前聞一下薰衣草精油,或睡覺時在眼睛上放上薰衣草枕。

  • Now this sounds really new agey, but the controlled trials done with lavender as a sleep aid actually really back up its benefits.

    這可能聽起來很新潮,但用薰衣草作為助眠物的對照組證實了它的功效。

  • The effect is likely stronger if you pair lavender with some other relaxing evening routine like journaling or meditation.

    如果你把薰衣草搭配其他令人放鬆的夜間活動,像是寫日記或冥想,它的效果可能會更強。

  • So give these tips a try and see if better sleep can help improve your life during the day.

    所以試試這些方法吧!看看更好的睡眠是否能改善你白天的生活。

We all love sleep.

我們都愛睡覺。

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B1 中級 中文 美國腔 Vox 睡眠 品質 睡覺 光線 不足

睡眠不足嗎?教你如何促進睡眠品質 (Better sleep: a 2-minute guide)

  • 61185 4417
    韓澐 發佈於 2020 年 05 月 20 日
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