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小木虫论坛-学术科研互动平台 » 科研生活区 » English Cafe » Diary » the sleep strategies to get a better night’s rest
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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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leimiao_hit
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2楼2012-12-04 09:57:22
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Mary0505
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3楼2012-12-04 09:57:33
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00waterh

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引用回帖:
2楼: Originally posted by leimiao_hit at 2012-12-04 09:57:22
4楼2012-12-04 10:04:06
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00waterh

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3楼: Originally posted by Mary0505 at 2012-12-04 09:57:33
5楼2012-12-04 10:04:17
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Kangzhenhua

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16~18 degree C may be a little cold. I think 20~25 degree is more better.
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也无风雨也无晴。
6楼2012-12-04 12:23:45
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shuixian2009

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优秀版主
Well done. I think I will get a good sleep.
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告别绝望 告别风中的山谷 哭是一种幸福
7楼2012-12-04 12:31:50
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00waterh

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引用回帖:
6楼: Originally posted by Kangzhenhua at 2012-12-04 12:23:45
16~18 degree C may be a little cold. I think 20~25 degree is more better.

maybe in winter we all want the temperature to be a little higher,that's great.
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8楼2012-12-04 13:02:54
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00waterh

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7楼: Originally posted by shuixian2009 at 2012-12-04 12:31:50
Well done. I think I will get a good sleep.

yeah~~you will
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9楼2012-12-04 13:03:48
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fjtony163

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and to keep your neighbors quiet...
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10楼2012-12-04 18:28:45
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