戀愛物語保持良好睡眠的8條建議

[視頻文本]
There are plenty of proven ways to improve your sleep, and most of them are pretty simple.
You Will NeedCool room
Warm feet
Good mattress
Dark room
Book or magazine
Sleep doctor
Extra pillow (optional)
Tai chi (optional)
Step 1: Chill the room      臥室溫度適中
Turn down the heat or turn up the air-conditioning: Research shows that people sleep best in rooms that are between 60 to 68 degrees Fahrenheit. But wear socks to bed if your feet are chilly; though your core body temperature should be cool, your feet should be toasty.

Step 2: Have a comfortable bed     舒適的床
Sleep on a firm, thick mattress, and make sure it stays in good shape by replacing it every 10 years or so. An uncomfortable bed can cost you 42 minutes of sleep per night, according to one sleep expert.

If you sleep on your side, put a pillow between your legs to take stress off your hips and back muscles.

Step 3: Keep it dark       臥室亮度偏暗
Keep your bedroom as dark as possible by installing blackout curtains and covering LED displays on clocks and other devices.

Step 4: Get some exercise       參加運動鍛煉
Get some exercise every day. Just skip the strenuous stuff three hours before bedtime.

In one study, older adults who took up the ancient Chinese martial art tai chi reported significant improvements in their sleep quality.

Step 5: Establish a routine       形成穩(wěn)定生物鐘
Establish a pre-sleep routine; it will prime your body to wind-down. Try to go to sleep and wake up at approximately the same time every day — even on the weekends.

Step 6: Enjoy a bedtime story        睡前精神放松 
Settle into bed with a book or magazine about 30 minutes before lights out. Reading relaxes your brain, as opposed to watching TV or using a computer, which are stimulating.

Step 7: Unplug yourself          確定無輻射
Turn off your cell phone: Results from one study indicate that the radiation emitted from mobile phones may delay and interrupt sleep.

Step 8: See a doctor        咨詢醫(yī)生
If nothing helps, make an appointment with a board-certified sleep specialist, who can rule out medical conditions that may be causing your insomnia. Find one at sleepcenters.org.

Twenty percent of Americans sleep fewer than six hours a night, according to The National Sleep Foundation.

[重點詞匯]

strenuous
     adj.1.費力的; 須用力應(yīng)付的; 繁重的; 艱苦的
           He made strenuous attempts to stop her.
           他為阻止她付出了極大的努力。
         2.勁頭十足的；奮力的；頑強的

routine

      n.1.例行公事, 慣例, 慣常的程序
          The security men changed their usual routine and collected the money at a different time.
          保安人員改變了他們通常的做法, 在不同的時間取款。
        2.日常工作，日常事務(wù)
        3.固定節(jié)目；保留節(jié)目
 Unplug 
   
   vt.1.拔去(電源)插頭
       unplug the refrigerator
       關(guān)掉冰箱
      2.拔去…的塞子
      3.去掉...的障礙物  

Chill

   及物動詞 vt. & 不及物動詞 vi.
     1. (使)變冷, (使)變涼
     2. 使很冷；使冰冷
     3. 使恐懼；恐嚇；嚇唬

聽力課堂網(wǎng)Nancy翻譯