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1、赶走失眠烦恼五个小技巧教你快速入睡Notgettingenoughsleepwilltakeatollonyourhealthandjobperformance.RobertOexman,directoroftheSleeptoLiveInstitute,tellsBusinessInsiderthata"lackofsleepcanmanifestitselfinerraticbehavior,shorttempers,andbaddecision-making."不足的睡眠对你的健康和工作表现都会起到负面影响。睡眠与健康研究机构懂事罗伯特.欧克斯曼告诉小编：“睡眠缺乏体现在神情飘忽，脾
2、气暴躁，以及决策不当上。”Workerswhoaresleep-deprivedaremorelikelytohavedifficultyrememberingdetailsandhaveahardertimedealingwithhigh-stresssituations.Andthosewhoregularlyskimponsleep—gettingjustonetotwohourslessthanthehoursyouneed—increasetheirriskofinfection,weightgain,diabetes,andheartdisease,saysOexman.睡眠不
3、足的工作者在对细节的记忆上更易忘记，并且应对高压环境也较困难。而那些习惯性少眠的人-比正常睡眠时间要少1-2小时-更有受感染、增重、患糖尿病和心脏病的风险，欧克斯曼说道。Tohelpyougettherestyouneed,we'vecompiledfiveeasytrickstofallasleepfaster:为了帮助大家获得足够的睡眠，我们整理了5个简单的快速入睡方法：1.Sticktoabedroomroutine.Youshouldparticipateinthesamerelaxingactivitiesbeforeheadingtobedeachnight,saysOexma
4、n.Somehelpfulexercisesincludetakingahotbathorreadingabookinlowlight.Oexmanalsorecommendskeepingyourroomcool(65to68degreesF)anddark.坚持规律作息。你应该每晚在睡觉前都做一个相同的放松活动，欧克斯曼说。那些简单的活动包括洗热水澡或在柔光中阅读。欧克斯曼同样建议要保持卧室的凉爽（65-68华氏度）和暗度。2.Don'tuseyourphoneasanalarmclock.Weknowthatweshouldsetlimitsontechnologyusagebefo
5、rebedtime.Youmaynotknowthatevenhavingyourphonenearbyisn'thelpingyousleep,sinceyoumayfeelinclinedtocheckitifyoucan'tfallasleep.勿将手机当闹钟。我们应该知道睡前要限制科技产品的使用。你也许不会知道即使手机放在近距离位置也会影响睡眠，因为当你失眠时就会不自觉地去检查。"Yourbedroomshouldbereservedforsleep,andnothingelse," saysOxeman."There’snoexcuse—ifyourcellphoneisyour
6、alarmclock,thenbuya$5alarmclockandsolvetheproblem."“你卧室的功能就是睡觉，其余无，”欧克斯曼说。“不要找借口-如果你用手机设闹钟，那么就买个5美元的闹钟来解决这个问题。”3.Practicedeepbreathing.Onceyou'reinbed,ifyourbodyisstillwiredfromtheday,youwillhaveadifficulttimefallingasleep.AccordingtoanarticleonWebMD,whenyoupracticedeepbreathing,yourbrainrecognize
7、sthatyou'retryingtorelaxandsendsamessagetoyourbodytodoso."Thosethingsthathappenwhenyouarestressed,suchasincreasedheartrate,fastbreathing,andhighbloodpressure,alldecreaseasyoubreathedeeplytorelax."练习深呼吸。一旦上床后，如果你还
