完美的夜间活动
Claire Miles-2022年6月5日

Research显示,几乎一半的美国人一整天都感到极度困倦,如果你是他们中的一员,你就找到了正确的答案。夜间例行活动是每晚重复的一系列步骤,确保更好的睡眠,从而提高全天的工作效率。人类是众所周知的习惯生物。有一个夜间例行程序会通知大脑睡眠时间表。此外,夜间作息可以最大限度地减少失眠的可能性,失眠是由睡眠不足引起的。这些常规活动可以激活大脑和交感神经系统,从而将那些不想好好睡一晚的令人担忧的想法降到最低。

 

Mid adult woman turning off light while lying on bed

Getty Images/Westend61

 

Begin by setting a fixed bedtime. You can do so by setting an alarm. This will help your brain to naturally slow down and feel tired after the fixed time. Introduce your brain to journaling. Keep a notebook near your bed and write down all of your goals and achievements for the next day. This will again send an alarm to your brain that it’s time to end the day. Josh Watkin, a chess prodigy and expert in learning recommends journaling at night. He suggests this by explaining that “your unconscious mind can mull it over and you’ll have a fresh take to brainstorm in the morning.”

 

You can go a step forward and have lavender and chamomile tea while journaling. Furthermore, introduce your mind to a bedtime routine by reading your favorite book. Avoid books that belong to thrilling genres like suspense. Make sure to reduce your screen time as you approach your bedtime. These electronics emit blue light which inhibits melatonin production as your brain confuses it with daylight. Sticking to your night routine is a big challenge. Start small. Make your bedtime as simple as possible so that it’s easier for you to repeat the same steps every day.

 

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