How to Get the Sleep You Need
Mary Ladd's husband could sleep through the night, but she couldn't. And part of it felt out of her control. A breast cancer survivor with an elderly mother, Ladd found that her worries would come to her mind at bedtime.
It's not just a matter of feeling tired. Over the long run, lack of sleep can contribute to diseases like depression, obesity, heart attack, and even cancer.
Unfortunately, telling patients to sleep more doesn't mean they'll be able to do it.Exercise more, stick to a sleep schedule, avoid caffeine in the evening. As a result, a third of adults report that they fail to get a seven-to-nine-hour sleep a night.
The good news is that science has begun figuring out sleep's mysteries and the following are some of the latest ideas to improve our bedtime.
Don't Go Toward the Light.
Our brains react to the blue light given off by computers, smart-phones, and even LED bulbs much as they do to daylight. If you can't avoid screens before you head to bed, try wearing light-blocking glasses.
Become a Dream Weaver.
People with fewer dreams are more likely to be sensitive to pain and anxious. Unfortunately, some sleeping pills can disturb REM sleep-the last and most dream-filled sleep cycle. Alcohol does too.Training yourself to wake naturally takes practice, but you'll be more rested if you can do it.
Don't Worry About It.
Such anxieties can transform lack of sleep into chronic insomnia (慢性失眠). A recent research shows you will still get through the day if you don't get enough sleep. Therefore, if you lose sleep, tell yourself that it's OK.
| A. Often it involves relaxation training or meditation (冥想) to reduce anxiety. B. Another common cause is alarm clocks, which interrupt sleep cycles. C. People often think they won't be able to function if they don't have a good night. D. Is there anything worse than badly needing sleep and not being able to get it? E. Ask your doctor for advice in time. F. Part of her problem was that she had some bad habits: too much coffee, for one. G. Nor does repeating the advice they've heard a million times. |
