Top 3 Tips for Sleep Hygiene (Chinese Version)

by Sep 9, 2020Top Tips Chinese

睡眠卫生

其实我们都知道， 睡8个小时是一件很难得事情。最近这段时间， 因为疫情大家都收到了很大得影响。 但正因为如此， 睡眠才更加重要。有效的睡眠能帮助我们提升免疫力，帮助肌肉得恢复，调节体重，和很多其他有益的效果。

Tip #1:  注意饮食和屏幕用量

  • 很明显，咖啡因是一个能很大程度影响睡眠的因素。酒类， 辛辣食物，巧克力都会影响到睡眠
  • 很多人有睡觉前看手机，电脑，和电视机的习惯。 看屏幕过多也会影响到睡眠
Careful What You Consume

Tip #2: 养成一个睡觉前的习惯

  • 尽量养成一个睡前的习惯， 然后每晚都按照这个习惯来。 比如每晚睡前都会刷牙，洗脸，看书，听音乐等
  • 我们建议睡前尽量做一些比较安静的事情， 比如做一些冥想和正念类的运动，或者深呼吸运动。
Create an Evening Routine Before Bed

Tip #3: 白天也要做一些有助于睡眠的事情

  • 说到白天能做的那最好的肯定是要多运动了！
  • 白天尽量不要在卧室和床上呆着
  • 每天早上同一个时间起来
Practice Good Habits During The Day

请谨记， 以上只是普遍信息。假如您有不同的病例，有感到疼痛，或者只是不知道从哪里开始；我们都可以全方面的帮到您。

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