We all love sleep, but most people don't get enough of it. Each year, the average American loses 11 days worth of productivity from lack of sleep. This sleepiness can lead to memory loss, difficulty concentrating, and lack of motivation. The average adult needs between seven and eight hours of sleep a night. But the quality of sleep matters, too. Here are a few tips for getting the best rest possible.
First, cool down your room. The best sleep, on average, happens when the surrounding environment is around 65 degrees Fahrenheit. And you might fall asleep faster if you warm your body up just before bed. Coming out of, say, a warm shower into a cooler room causes a slight decrease in your body's temperature that can help make you drowsy by slowing down your metabolism. Even if you're tucked under a warm blanket, researchers find that a cool head is conducive to better sleep.
首先，要降低房間室溫。一般來說，室溫約華氏 65 度 （約攝氏 18.3 度）是能睡得最好的溫度。如果你讓你的身體變暖和後立刻去睡覺，你可能會更快睡著。從，例如說，溫暖的淋浴中出來，進到較涼爽的房間，會造成體溫稍微降低，新陳代謝因此變慢，進而讓你昏昏欲睡。即使你舒服地裹在溫暖的毯子裡，研究者發現溫度稍低的腦袋也有助於良好睡眠。
Next, use light to your advantage. Your body has a natural sleep cycle regulated by exposure to light. So in the morning, get a nice dose of light to tell your brain that it's time to wake up. An hour before bed, dim lights and turn off screens. This cues the brain to prepare for sleep.
Finally, if you want to get really serious about good sleep, you can incorporate herbs into your nighttime routine. You can either breathe in lavender oil before bed or put a lavender pillow on your eyes while you sleep. Now, this sounds really New Agey, but the controlled trials done with lavender as a sleep aid actually really back up its benefits. The effect is likely stronger if you pair lavender with some other relaxing evening routine like journaling or meditation.
So, give these tips a try and see if better sleep can help improve your life during the day.
- 「善加利用、加以利用」- Use Something To One's Advantage
Next, use light to your advantage.