新概念雙語(yǔ)：睡眠好的訣竅：睡前不做這6件事

If you are constantly tossing and turning during sleep and you do not get a good sleep, it threatens the negative consequences for your body. Poor sleep can lead to weight gain and immunocompromised。

如果你經(jīng)常輾轉(zhuǎn)反側(cè)無(wú)法入眠，那必定會(huì)危害健康。睡眠不好會(huì)導(dǎo)致體重增加、免疫力下降。

Tired and weakened body can not work properly. It will not able to provide you a good sleep。

疲倦虛弱的身體自然也無(wú)法正常運(yùn)轉(zhuǎn)，無(wú)法保證良好睡眠。

To avoid this necessarily discard these 6 things before going to bed:

想避免這些，那睡覺(jué)之前千萬(wàn)不要做這6件事哦!

1. Eating foods high in fat

吃高脂肪食物。

Fatty foods strongly loads on your stomach. It is difficult for it to digest all food and it has to work more than usual when you're sleeping, instead of rest. Your body spends a lot of energy for the processing of fatty foods. It makes you feel sluggish. Do not eat ice cream and fast food, especially before bedtime。

高脂肪食物會(huì)增加腸胃負(fù)擔(dān)，原本就難消化，睡覺(jué)時(shí)腸胃還得不到休息，那負(fù)擔(dān)就更重了。身體消化高脂肪食物需要消耗很多能量，結(jié)果導(dǎo)致整個(gè)人精神不振。所以，睡覺(jué)前不要吃冰激凌和快餐哦!

2. Do not stare at screens or monitors

不要盯著手機(jī)電腦屏。

A lot of people like to watch their favorite TV show and films in bed, or browse the information in a laptop. Blue light of some similar device radiate bad affects on your brain. Your brain can not relax and realize that the body has time to sleep. This will prevent you to sleep well. Better read the book. This will give your brain relax. Reading will help you tune in a dream。

很多人喜歡躺床上追劇看電影上網(wǎng)，或者在筆記本上瀏覽新聞。其實(shí)，屏幕藍(lán)光輻射對(duì)大腦有危害。大腦得不到休息，也意識(shí)不到是時(shí)候去睡覺(jué)了。自然，你也不可能睡好。睡覺(jué)前還是讀讀書(shū)吧，至少大腦可以得到休息。閱讀還有助于做個(gè)好夢(mèng)。

3. Cardio load

太多有氧運(yùn)動(dòng)。

Activity in a gym is nice and good for your health and body, but not before bedtime. These things are always in the gym heartbeat quickens. It is hard for your body to calm down and it will be hard to fall asleep for you. Try to complete the exercises in a gym for three hours before your bedtime. And do not load in the evening yourself with hard and long workouts。

去健身館運(yùn)動(dòng)對(duì)身體大有好處，但睡前就未必了。運(yùn)動(dòng)健身少不了心跳加快，身體一時(shí)難以平靜下來(lái)，又怎么能快速入睡呢?運(yùn)動(dòng)盡量還是在睡前三四小時(shí)去健身館做吧，晚上就不要折騰自己了。

4. Work till late

熬夜工作。

If you know that in the morning you have an important meeting or a lot of work throughout the week, try to do more work in advance. Do not perform work until going to bed. Do some work that you need, then let rest for your brain for at least an hour and only then you can go to bed。

如果你知道隔天有重要會(huì)議，或本周事情繁多，那就提前把工作安排妥當(dāng)。不要熬夜伏案工作。只處理一些必須的，然后讓大腦休息一小時(shí)，去睡覺(jué)吧。

5. Caffeine

攝入咖啡因。

Caffeine gives you cheerfulness. It is found in coffee, tea, and even chocolate. And alcohol also has such affects on our body. All of these drinks make you overexcited. Of course it all depends on how much caffeine your body can handle. Try not to drink all of the above for a few hours before bedtime. It is necessary for your body to have time to get rest and calm down。

咖啡因讓人精神振奮，茶和巧克力也是，酒精對(duì)人體也有同樣效果。所有這些飲品都會(huì)引起情緒亢奮——自然，這也得看你攝入量多少。所以，睡前盡量不要喝這些東西。畢竟，身體需要安靜休息。

6. Emotional excitement

情緒過(guò)于興奮。

Emotional excitement will never help you to relax before sleeping. Try not to look anxious evening movies, do not swear to any of your friends or relatives and avoid reading exciting books. Do not pay attention to any external irritants. Prefer an interesting novel, take a hot tub, have a drink tasty herbal tea. This will help you get ready for bed and have a wonderful dream。

睡前情緒興奮絕對(duì)讓你無(wú)法放松下來(lái)。所以，不要看恐怖的夜間電影，不要跟親朋好友慪氣，也不要看讓人興奮的書(shū)籍。總之，不要接觸任何刺激源。你可以讀有趣的小說(shuō)，泡個(gè)熱水澡，喝杯草藥茶，然后準(zhǔn)備上床做個(gè)好夢(mèng)。