七个睡不好的原因及解决办法

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1、Ifyouhaven'tbeensleepingwell,you'renotalone.30-40%ofadultsexperiencesymptomsofinsomnia,saystheNationalCenterforSleepDisordersResearchattheNationalInstitutesofHealth.Thereareplentyofreasonsyoumaynotbesleepingwell.Hereare7ofthemostcommon.如果你一直睡不好，其实不但是你有这个问题。国家卫生研

2、究院下属的国家睡眠障碍研究中心表明30-40%的成年人有失眠的症状。睡不好的原因有很多，这里列举7个最常见的。1.You'renotexercisingenough.运动不够Researchshowsthatexercisingregularlycanhelpeaseanxietysoyousleepbetter.Andcontrarytopopularbelief,exercisinglateatnightwillnotdisturbyoursleepquality.Aimforsometypeofexercise(

3、evenifit'sonly15minutes)mostdaysoftheweek.研究表明定期锻炼有助于缓解焦虑，让你睡得更好。与大家的普遍观点相反的是，深夜锻炼并不会影响睡眠质量。要想睡得好那就定下目标，每周几天做某种类型的锻炼（即使只做15分钟）。2.You'relookingattheclocktoomuch.看时间次数太多“Clockwatching”canresultinunhealthysleeppatterns.It'sacommonproblem:youwakeupinthemiddleoftheni

4、ght,usuallyaroundthesametime,andthinkabouthowmuchsleepyouhaveleftbeforethatalarmclockgoesoff.Here'sanideatocounterthis:turnyourclockaround,don'tcheckyourphoneinthemiddleofthenight,andfocusonnotlookingataclockuntilyouhearthesoundofyouralarm.“看时间”会导致不良的睡眠模式。这是个普遍问

5、题：你在半夜醒来，想知道在闹钟响之前还能睡多久。有个应对办法：将你的闹钟转过去，也不再半夜查看手机，集中注意力绝不看闹钟，直到闹铃响。3.You'retoostressed.压力太大Stressisoneofthemostcommonreasonsyoucan'tsleep.Goingtobedwithaheadfullofthoughtsaboutyourbaddayatwork,atoughfamilysituation,orfinancialstressescanputabig-timestrainonyoura

6、bilitytogetagoodnight'ssleep.Hereareafewwaystoreduceyourstresslevelssoyoucansleepbetter:•Burnoffsomesteambyexercising.•Keepajournalbyyourbedsideandwriteoutyourstressfulthoughtstogetthemoffyourchest.•Meditate,dosomelightyoga,ortryprogressivemusclerelaxation.•List

7、entosoftmusicorreadalight-heartedbookinbedbeforeyougotosleep.压力过大是睡不着最常见的原因之一。带着满头的烦恼，工作的不顺，家庭的不和或者经济的压力到床上，给自己睡个好觉带来了巨大压力。以下为几个减轻压力睡个好觉的方法：•运动出一身汗。•在床边放一本日记，将胸中的压力释放出来写在本子上。•冥想，做轻瑜伽，或者试试渐进式肌肉放松。•在睡前听轻音乐，或者看本轻松的书。4.You'redistractedbygadgetsinyourbedroom.被卧室的小玩意分

8、心Formanyofus,checkingourphoneisthefirstthingwedowhenwewakeupandthelastthingwedobeforewegotobed.Technologymakesourlivesmoreefficient,forthemostpart.Butifyoucan'tsleepw