8小時的睡眠是最好不過的，但往往不是睡眠不
1. 沐浴陽光: 雖然不希望在陽光下過度曝曬，但適度的陽光能自然調節身
2. 運動: 每天20-30分鐘的運動，可以幫助入睡，但一定要做在
3. 舒適的睡眠環境: 床、枕頭一定要適合自己的身型和睡眠習慣。為了好的睡眠
4. 鎮靜的香味: 薰衣草和茉莉花的香味可以幫助入眠。研究顯示，這些香味
5. 關機: 無論是電腦、平板電腦、電視、手機螢幕，甚至是照明的數
刺激大腦，可能導致睡眠中斷。 把時鐘放在看不到的地方，才不會讓你專注時間，感到緊張
6. 周末時不要過度補眠: 如果週一至週五沒有得到足夠的睡眠，不要在周末時睡一整
Burned out from too much summer fun? These expert tips will get you gorgeously rested for fall.
Sure, you know that getting eight hours of sleep a night is ideal, but how often are you practicing that rule of thumb? If your answer is not often at all, let’s try the scare tactic: Did you know that a lack of sleep can cause dark circles and bags under your eyes? What about weight gain and difficulty shedding pounds? No woman in her right mind wants any of the above—verdad? So, we sat down and chatted with Russell Rosenberg, PH.D., director of The Atlanta School of Sleep Medicine and Technology, and Dr. Kathleen Hall, founder and CEO of Atlanta-based companies The Mindful Living Network and The Stress Institute, to create a regimen that’ll get your Zzz’s back on track in no time.
Soak Up Some Sun
“Expose yourself to sunlight soon after awakening,” says Dr. Hall. “This will help to regulate your body’s natural biological clock.” Though you don’t want to overexpose your skin to the sun, Dr. Rosenberg recommends going for a run, gardening, or walking your dog for about thirty minutes in the morning. “It’s the sunlight that hits your eyes and sends signals to your brain that turns off the melatonin production, which wakes you up. Even on a cloudy day, there’s enough light outside to make a difference,” he says.
Work In A Workout
“Twenty to 30 minutes of exercise every day can help you sleep, but be sure to do it in the morning or afternoon,” advises Dr. Hall. “Exercise stimulates the body and aerobic activity before bedtime may make falling asleep more difficult.” Later in the day, try taking a yoga class for a more peaceful workout sesh’. “The stretching relaxes your tight muscles and the deep breaths bring needed oxygen into the brain and body, helping you to relax,” says Dr. Hall.
Make Your Bed
According to Dr. Rosenberg, setting the stage for sleep is key. “We are creatures of habit, and the environment that we have when we sleep is important,” he says. First and foremost: Do everything you can to make your bed comfortable. “Try therapeutic shaped foam pillows that cradle your neck or extra pillows that help you sleep on your side, and get comfortable cotton sheets,” says Dr. Hall.
Spritz a Soothing Scent
Lacing your boudoir with calming scents can help you to fall asleep peacefully. But be sure to choose long-lasting scents that don’t overpower the room, like lavender and jasmine. We like Febreze Sleep Serenity Bedroom Mist in Moonlit Lavender and Quiet Jasmine ($3.50 for each, at drugstores). “Research shows that the scent of lavender eases anxiety and insomnia,” says Dr. Hall. “Researchers have also found that it increases slow-wave sleep, the very deep slumber in which the heartbeat slows, muscles relax, and the brain is thought to organize memory. On the other hand, jasmine works like sleeping pills! German researchers found that jasmine is as effective as Valium and similar drugs for relieving anxiety and promoting sleep.” Some jasmine scents have even been proven to be as effective as some pharmaceutical drugs, according to a study by the Journal of Biological Chemistry.
Stash Your Gadgets
Computer, tablet, TV, and phone screens use LED lights, which stimulate your brain and prevent you from getting rest. Even a digital clock can cause sleep disruption. “A big, illuminated digital clock may cause you to focus on the time and make you feel stressed and anxious,” says Dr. Hall. “Place your clock so you can’t see the time when you are in bed.” Do, however, feel free to use a fan or white noise machine to help keep your bedroom quiet, blocking outside distractions (plus, keeping your room cool is essential for a comfy rest).
Don’t Try to Play Catch-Up
If you didn’t get much rest during the week, sleeping in on the weekend may not make up for it. “Instead, take no more than a 30 to 60 minute nap on Sunday and then add a little more time in bed in the subsequent workweek,” says Dr. Rosenberg. “That can make a difference. Don’t try to get all of the rest back in one night, try a half hour more every night.” That goes for the other way around too—if you generally get to sleep early on a week night, you can’t expect to stay out on Friday and Saturday, play catch-up on Sunday, and rise and shine with ease come Monday morning. Everything in moderation, bellezas!
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