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健康管理师健谈如何快速入眠

发布时间：2016-02-25 10:13 文字来源：博益阳光健康管理师培训点击数：

一。Lie down to go to sleep only when you are sleepy.
只有在有睡意的时候躺下来睡觉。
二。Do not use your bed for anything except sleep; that is, do not read, watch television, eat, or worry in bed. Sexual activity is the only exception to this rule. On such occasions, the instructions are to be followed afterwards, when you intend to go to sleep.
床不要用于睡眠之外的其它任何事，不要在床上看书、看电视、吃东西或者思虑过重。当然房事除外。
三。If you find yourself unable to fall asleep, get up and go into another room. Stay up as long as you wish and then return to the bedroom to sleep. Although we do not want you to watch the clock, we want you to get out of bed if you do not fall asleep immediately. Remember the goal is to associate your bed with falling asleep quickly! If you are in bed more than about 10 minutes without falling asleep and have not gotten up, you are not following this instruction.
如果你发现自己无法入睡，那就起床去另一个房间。只要你愿意就一直保持清晰直到你有睡意时再回床上睡觉。你最好在无法入睡时立即起床。记住我们的目标是将你的床与快速入睡关联起来！如果你躺在床上醒着超过10分钟还没有起床，你就违背了这条规则。
四。If you still cannot fall asleep, repeat step 3. Do this as often as is necessary throughout the night.
如果你仍旧无法入睡，重复步骤3。必要时不惜整个晚上都重复这一过程。
五。Set your alarm and get up at the same time every morning irrespective of how much sleep you got during the night. This will help your body acquire a consistent sleep rhythm.
设好你的闹钟使你每天早上都在同一个时间起床，不管前晚有没有睡够。这将帮助你的身体形成一个稳定的睡眠节奏。
六。Do not nap during the day.
白天不要打盹。