最近缺睡眠怎么破？入睡好习惯了解一下

最近必小编看了一则有趣的新闻，一波关于中国人睡眠质量的报告又让人扎心了~

 

 

结合中国睡眠研究会发布的《2018中国互联网网民睡眠白皮书》和中国医师协会发布《2018年中国的90后年轻人睡眠指数研究》，小编发现如下数据：

 

1. 90后睡眠时间平均为7.5小时，低于健康睡眠时间。

People born after 1990 sleep 7.5 hours a day on average, less than the amount of sleep considered healthy.

 

 

2. 六成以上的90后觉得睡眠时间不足。

More than 60% of the post-90s generation suffer from lack of sleep.

 

 

3.从职业来看，最容易失眠的是程序员，占16%；其次是蓝领、销售、咨询人员，新兴职业的淘宝店主、“网红”的睡眠状况也不是很好，分列第五、第六位。

IT workers are most likely to suffer insomnia, with 16% claiming to have problems sleeping, followed by blue-collar workers, salespeople and consultants.

 

其他数据就不一一列举了，免得又让你们各种扎心……

为了帮助大家走上正道、睡上饱觉，必小编整理了几条安睡宝典送给大家，来了解一下

 

1. Power down an hour before bed.  睡前一个小时关机

 

 

 

Dim the lights and turn off all your devices — smartphones, laptops, TVs — about 60 minutes before bedtime.

睡前1小时左右，卧室灯光调暗，所有设备关机，包括手机、电脑、电视。

Bright light is one of the biggest triggers to our brains that it’s time to be awake and alert, so start sending the opposite signal early.

明亮灯光会让我们的大脑认为现在是清醒的时刻，所以尽早传递相反的信号。

 

 

2. Cut caffeine by the afternoon.  午后不再喝咖啡

 

 

 

Your afternoon jolt stays in your system longer than you might think. Experts recommended laying off the caffeine by early afternoon to guarantee it won’t keep you up in bed later.

午后一杯提神醒脑的咖啡在你体内产生作用的时长恐怕超过你想象。专家建议午后就不要再摄入咖啡因，以避免晚上睡不着。

 

 

 

3. Exercise regularly.   有规律地锻炼

 

 

By exercising regularly, you improve your ability to fall asleep, but make sure you complete your exercise two hours before you go to sleep.

有规律地锻炼，能帮助你更快入眠，但请确保睡前2小时就做完运动。

 

 

 

4. Avoid heavy meals when it’s late.  太晚就别吃大餐了

 

 

Your body isn’t meant to be digesting while you sleep, so a big meal too close to bedtime may keep you up at night. Protein is especially hard to digest, so if you have to eat late, opt for lighter fare.

你的身体在睡觉时的主要任务不是消化食物，所以临近睡觉时间还吃大餐，肯定是睡不着了。蛋白质尤其难消化，如果要吃夜宵，那也选择清淡食物。

 

 

 

5. Nap, wisely.   午睡适度

 

 

 

Nap before 3 p.m. so you won’t interfere with your normal sleep schedule and keep it between 15 to 20 minutes. Napping longer than 20 minutes will leave you feeling groggy, but a shorter nap will refresh you and keep you going.

午睡保持在下午3点之前，以免扰乱正常睡眠时间。午睡时长保持在15-20分钟，超过20分钟会让你感觉昏昏沉沉，短时间的午睡能提神醒脑，让你下午动力十足。

 

 

 

Anyway, 为了身体着想，少熬夜多睡觉，毕竟身体是革命的本钱啊~