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00waterh

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[交流] the sleep strategies to get a better night’s rest

the sleep strategies to get a better night’s rest
- Make your bedroom a haven for sleep by making it a place of pleasure and rest, not stress and tension.
- Unwind and relax before going to bed. Write down stuff that’s got you worried so you can deal with it in the morning.
- Avoid coffee and stimulants in the evening. I guess that also extends to household chores.
- Try going to bed at the same time every night, including weekends. Regularity will help normalize your circadian rhythm.
- Don’t eat anything too heavy before bedtime. If you must eat something, choose protein and fat over carbohydrates. Cottage cheese and blueberries is a good choice.
- Keep your room cool, about 16-18 degrees Celsius. A room that’s too hot or too cold is uncomfortable.
- Sleep in a dark room. This is the most important advice since light is such a powerful force that wakes your brain way before your alarm clock goes off. In addition to light-proofing your window, get rid of that digital alarm clock with the LED display and remove any electronic equipment that has those annoying blinking lights. A clinical study published in the Journal of Pineal Research suggests that women who sleep in the brightest bedrooms have an increased risk of breast cancer. Don’t wait around for a similar study to be done on guys; turn that bedroom into a cave as soon as you can.

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1楼 2012-12-04 09:50:14

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00waterh

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13楼: Originally posted by 茜草775 at 2012-12-04 23:11:10
Taking a hot bath will help to relax your whole body and you can fall asleep more easily. The massage has the same effect.

you are right~~for me ,taking a hot shower need 3 yuan and no one massage for me. what a poor man ! but i can massage my feet in the hot water,i think that's a wonderful feeling.