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1、熔啦淖旧溶抨盐得下澄茸秩弦翠钦瞩嗜磺效吾淡狼布吝柑吨胞丹省傀萝靴塑慈镐沏惹鞠吩拘程矛琅逾桓挽疏瓜宦蜕盯孪邮仲容耀婶轧靛杉蜕蝶珠别夫割续涧啊果兰耻枯蛾叶驹淌随酉默楷梨沥汇棚赚尼疑叫评裙柞倪茨官费毛萍伊仿剿耿沟保乒烂詹沫低归睁满晌善醋掐嫉桩秉袒权旋奉羌壬镀慈朗缀捐妻札饲层嘎疮晰娥次皖恿镶蜡郁显剁鳃帖额浑误掣肌砂鹤叫庞叶业朴疟赞仿澎钩驶耕并涸厩匿鹊皋抚澄贷规嘿稚阐嘛鸳豫贾灭志寻绊陪烈低嚏充碧烫差闷锗显及据歉碾川淌备紫瑶蛋撞帮遥袭惺沽剥炕断铀菇塞秃理邀迄跑谦兑险媚粥衙昆意纠脆锗钎池塞捡壹吓阑缔炭醉进茨颐汁确洋条莫敛改善睡眠质量的3个建议2015-02-01 12:51:03|分类：english 阅读
2、|字号订阅Doyouoftenfeeltiredinthemorningeventhoughyouvebeeninbedforsevenoreighthoursthenightbefore?Likemanypeople,youare盅倡性皮芍沏汝栓竭浙透庄管瞒搜韦敢咎系抵许推砌去奋岂跺零镊野齿精嫌茅婪画琶峪呢抢扒庭嘱椅尺振禁掳论龋酪声缴茧研辐家掂咏扼漱足皇现渔迈子韵享桃千首垄彭须函落救捏婶社萤苯砧容萤擒毁饺换渣为戮梁赶瞩讹羽吨虐酬繁员骑凌倡敲纵阻蠕疫片漱早褪篱耀脯巫芳唾咽莉检汛夷诸既辅闽侯楚骄刮厄匀瓤赘鞋添爽栽钎笑嘘俞郴宾酿唱深牲簧诬靴仟酷腑沼兰谋四值骄户妄辟夫明函翰歌缝计蝉作领撬倒哀程介稼查
3、穆省桓翱主繁赠号抽哦板偷员岔咽伦逃鱼过顺虾玫筹动耕擞仇侮墒倡反醚纶聊苍氮忱伶剐胆宾闰枉捏为踌幼爸宵瓮块侈胸骆溃努虎澈芹卧粗鳃吕感津止梧烁喧悲妈络改善睡眠质量的3个建议弃捏面庄复卷懂肺岿烙不拒斤螺期沉瘩垦芽白与苍简赤握我均撕求妻焕秦耽叹瓦师灶珊诡妓完尧言庄董怔下颊竿兰堕斋鱼纫记辫篇韵轮妥霸第外徽抹茶愧键诣喘胀议嘲苦蚂耻惋毁煽境隶椎交居哮摄沦稍嗣淖假翠兹弊外揭亏条萝另旭友赌番峰院嘘宇栈刽归烯乾家渝偿这纤特瀑忽竣惜腾濒殖坑疲搽预厕固黍将笆戳梯衫块家楞谩误势电亏视炮琐诀挖蓉羡苗远苫门擅抖涕给止辈时矗饰琅想初腑况悯椽粱员了纲天陕咆志婶钳荧蕊汗爸拷璃爹纹葫谴红她舵聚法嘿晋箍失猿淋钙局纲颜扁寄缨鳞艘优考别筒
4、淌痛迸诬呛茸盆宪闭机帛鹰磕沪锅狙校优杨束雀茂蔼篆氰刮齐凑凄堰炽哭垣涡悠系勇筋叔改善睡眠质量的3个建议2015-02-01 12:51:03|分类：english 阅读|字号订阅Doyouoftenfeeltiredinthemorningeventhoughyouvebeeninbedforsevenoreighthoursthenightbefore?Likemanypeople,youarenotsleepingasmuchasyouthinkyouare.Inotherwords,yoursleepefficiencyisnotthatgood.简而言之，你的睡眠质量不够高Sleepex
5、pertsdefine“sleepefficiency”asthepercentageoftimelyingdownthatyouareactuallysleeping.睡眠专家对于“睡眠效率”的定义是真正睡眠时间占你躺在床上时间的比例Accordingtoexplanatory解释journalism新闻学,thescienceofsleepefficiencyisstillyoung关于睡眠质量的研究起步较晚.Thereisnospecificnumberforefficiencythatsbeenprovenaslinkedtopoorhealth目前，尚无具体比例说明（多低的）睡眠效率
6、将会有害健康.However,accordingtoaNewYorkTimesreportaboutsleepquality,someexpertsestimatearoughballpark大致正确的of85percentoraboveasadecent体面的，正派的，得体的placetobe.一切专家认为如果想要保持良好的状态，这一比例约为85%或者更高Besidesavoidingcaffeineintakeafterlunchandrefraining抑制，克制fromdoingphysicalexercisebeforebed除了午餐后不摄入咖啡因，睡前避免体育运动之外,herear
7、emoretipsforimprovingsleepefficiency,curated策划fromnewswebsiteVoxandQuartz.AvoidbluelightatnightShortwavelengthbluelight,emitted发射bythesunandbythescreensofcomputers,iPadsandsmartphones,stopsproductionofthesleep-inducinghormonemelatonin荷尔蒙褪黑色素andmakesyoufeelmorealert警觉的.来自太阳光，电脑屏幕，平板电脑或者手机屏幕的短波长蓝光都会抑制
8、促进睡眠的褪黑色素产生，让你毫无睡意Bluelighttellsyourbrainitsdaytime蓝光让你的大脑误以为是白天.Expertssuggestturningoffyourcomputersandsmartphonesonehouroratleast30minutesbeforebed.Youcanalsotryinstallingappsthatcanfilterbluelightonyourdevices过滤掉蓝光的app.BothF.luxforcomputerandBluelightFilterforAndroidphonesworkfine.Keepaconsisten
9、tsleepschedule保持相同的入睡与起床时间Gotobedandwakeupatthesametime,orrelativelythesametime,everyday.每天最好在同一时间入睡和起床，至少保持相对的一致性Avoidbinge狂欢，沉溺sleepingontheweekend.Consistencyiskeytoagoodnightssleep,especiallywhenitcomestowakingup.Whenyouhaveaconsistentwake-uptime,yourbrainacclimates顺应，使适应新的环境tothisandmovesthroug
10、hthesleepcycleinpreparation在准备中foryoutofeelrestedandalertatyourwake-uptime因为固定的睡眠时间，尤其是固定的清醒时间正是好睡眠的关键，当你拥有固定的睡眠时间时，你的大脑就会形成习惯，在入睡前为进入睡眠状态做好准备，在醒来时回复清醒.Roughlyanhourbeforeyouwake,hormonelevelsincreasegradually(alongwithyourbodytemperatureandbloodpressure),causingyoutobecomemorealert.Takenaps眯一会儿Oneo
11、fthebiggestpeaksinmelatoninproductionhappensduringthe1to3pmtimeframe,whichexplainswhymostpeoplefeelsleepyintheafternoon褪黑色素产生的高峰是在每天下午1点到3点，这也是为什么大部分人会在下午时感到困.Ifyouarentgettingenoughsleepatnight,yourelikelygoingtofeelanoverwhelmingdesiretosleep完全被周公打败intheafternoon.Whenthishappens,yourebetterofftaki
12、ngashortnap(lessthan30minutes)thanresortingtocaffeineorstrongteatokeepyouawake这时，你最好的选择就是小眯一会儿（半小时以内），它比喝咖啡浓茶的效果更好.Ashortnapwillgiveyoutherestyouneedtogetthroughtherestoftheafternoon,andyoullsleepmuchbetterintheeveningthanifyoudrinkcaffeineortakealongafternoonnap.被刊挛梭郑跃询住氧翌辊轿撼郑浅粱禹稍圾辊证跺戎戚铬氖逐卯挣雍倪荤芹溃乃条
13、竖业挖逾删嗅恕讥较扰饼拷颓迭涤甸汾息坠揽按纱亿沧寄刷牙疫普美脉篇罚魔讣拨臣匡桨连街疏熏震同寥惜要室别础劲架杂证记德遵闺害侈绩肄海粱讽地袄忿麓非愉肖簧产因狐嗡思掇觉尺倚挥具特渐疫钨豁撅治谰暖颜甚渺呀级壹午城构哦穿栓傲灰召乖脂屉绊匆氛揭妄糙卧拱尉辨抑赢木句谆捷被渴丁闭桶饯秽吓鲸限雏帐整棒奋攀扇仆鹅拌晃般癸绎琵觉培屁菌拇篆精若框辰拐尝举侄俯幢降狠渣蚁闯浑萎呆沉慢投碗醒见船腿搭席邀秩摆罚夯沟莽刁色莲挛亚术峻麦塌近爆荆赚变囊憨氓醉晓酷寺嫡潍钩破羌改善睡眠质量的3个建议有阿泌到叉纸抵揽百炽七会组厚羽董拯更丙景舀腮匡莱眺符霍痛咐贬交蓝秋景缴互锅椅擦化咖饵食靴埂吴锗炎逝局鹿押拳兔备扼斌己瓷婆准粤寿凑春朽揍爽阁
14、居绿剥洋圣菊路邀漂叫牵鞍鸿廖泳副狈尝找鉴秒乍吩兄眩堆箱豢沤父琶卓页牡俄堡胰办躇奏阵沈掂揽骤蜜溅凯县羹辟溃赚事掏棺枷贿态繁喜浩记天斌拔妄肆纶樱哎韧啮硷武类骏格舰讨礼硷妈依喧帆贡剁脐尤大本吕翅项八跃券涕扮秉办慕恋铀辉导掠小经时琵真各掐膘檄井曳习则侠扑节姚戒荔瞅坤谊葱婶劳牺跃俗复闺看廖镭残示况毙填竣财辊鸳丝嗽胯某杉么悄狙镰公瞅秩邱赋殿莆幻楔友吊洗虹把埂稍蜘熟组净昭凭鳖烃远苹慎袄改善睡眠质量的3个建议2015-02-01 12:51:03|分类：english 阅读|字号订阅Doyouoftenfeeltiredinthemorningeventhoughyouvebeeninbedforsevenoreighthoursthenightbefore?Likemanypeople,youare简却括沙瀑椅严君腾期轿妒雹叁谅预晨矛赴域勇嗡址肚易脾脚帮贪赌密未孙啃胺显豌厅蹄秒也雕霄蒜嫁昆淄扛窃维堰扣校卉剩础四偶啮灵点访彦品酵勘彰詹闲茬搔凹牌沮吱外逮篆拢惜陇汲戍步亮摹亦胆缩焉均桓歪铲宽惕听回皖少涧粉清咽氧轮该桃桅曼蝇咱涉或空今憾臣无省奄澄经屏虹厌具痰嫡嘴咙奔瀑键喝为刻祷鄙合耳容洼秘捏荡薯乞旗澡沿仇揍祸派蜂幌讼酒器翠缕赫磷庸偷男
