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passage:失眠者夜里安睡小妙招

发表时间:2011/1/4字号:T|T
1. Plan to go to bed at your regular time.Unless you need to catch a plane at 3 in the morning, going to bed earlier isn't likely to help because you'll probably use the extra time for thinking about what's about to happen. Go through the usual bedtime routine, and avoid the computer and TV at least one hour prior to going to bed, so that you're not over-stimulated.
2. Write down what's on your mind. If you have things to do or a brilliant idea on your mind to tackle later, make a note and, if need be, a plan. It's no use trying to remember all those undone tasks and still get a good night's sleep.
3. Take a warm bath or shower. Having a nice relaxing, warm bath or shower can help calm your mind and your body. Do this as part of your bedtime routine, so that your body warms up and feels calmer. Have a pair of fresh, clean pajamas or night clothes ready to make going to bed more appealing.
4. Drink some warm liquids. Having a small warm drink can help soothe you. Good drinks include a little warmed milk, an herbal tea (or other non-caffeinated tea), a weak hot chocolate (remember that it contains caffeine though). Avoid caffeinated drinks and if you're prone to getting up during the night to visit the bathroom, you might wish to skip this step.
5. Be sure that you're warm enough or cool enough. Being too cold or too hot can cause you to stay awake so adjust the bed clothes and your night wear accordingly.
6. Istract yourself from thoughts of the upcoming event. Give your mind something else to concentrate on such as reading a book, working on a puzzle, or doing some math problems. Avoid anything over-stimulating, such as starting chapter one of your new rip-racing novel. Find distracting activities that displace the thoughts in your mind and help to weary your mind at the same time. After such activities, it is often much easier to feel tired and fall asleep.
7. Listen to soft music. Turn on some music and listen to a soothing song with your eyes closed while you are lying down. Keep the volume low and only listen to quiet and gentle music at this time of night. Music with the sounds of the ocean or bird song can be helpful for some.
8. Try gradual relaxation of your body. If you just cannot take your mind off the exciting event, try relaxing your body one part of a time. Start with the toes and visualize relaxing them and let them relax; do the same for your feet, ankles, lower legs, legs, stomach, torso, fingers, hands, arms, neck, then head. Work your way up relaxing each part of the body gradually until all of your body is relaxed. This is both a mental exercise and a body relaxing exercise, so hopefully you're ready to drift off at the end of it.
9. Try deep breathing. Deep breathing exercises can help relax you and are simple to do while lying down. Make sure you're comfortable before starting and let the breathing distract you from your thoughts.
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