Health encyclopaedia - Alphabetical Topic List健康百科全书-按字母顺序排列的主题清单

| A | | 1 | | B | | b | | C | | 人才招聘 | | D | | | | E | | 电子 | | F | | f | | G | | 克 | | H | | h | | I | | 我 | | J | | j | | K | | k | | L | | 升 | | M | | 米 |
| N | | n | | O | | o | | P | | p | | Q | |常见问题 | | R | | 研究 | | S | | | | T | | 吨 | | U | | u | | V | | v | | W | | 瓦特 | | X | | x | | Y | | y |

Prevention of Insomnia预防失眠

In order to get a good night’s sleep, there are some simple measures that can be taken:在为了得到一个良好的nightâ € ™ s睡眠，有一些简单的可采取的措施：

  • Setting a specific time for getting up and going to sleep.设定一个具体的时间起床去睡觉。 These times should be stuck to, even at weekends and during periods of insufficient sleep.这些时代应该坚持，即使是在周末和期间，睡眠不足。 This will train the body to sleep at night.这将培训机构，晚上睡不着觉。
  • Try to create a bedtime routine, such as a warm bath and warm milky drink every night.尝试创造一个例行就寝时间，如一个温暖的浴缸和温暖的银河系酒后每晚。 These activities will then be associated with sleep and will cause drowsiness.这些活动，届时相关的睡眠，并会引起昏睡。
  • Do not nap during the day if this prevents sleeping well at night.不午睡在白天，如果这可以防止睡觉以及在夜间进行。
  • If it is necessary to sleep during the day, then use thick blinds or an eye mask to create a dark environment.如果是必要的睡眠期间，天，然后使用厚的窗帘或一个眼睛的面具，以创造一个黑暗的环境。
  • If noise is a problem, wear ear plugs.如果噪音是一个问题，佩戴耳塞。
  • Do not use the bedroom for watching television, talking on the phone, eating, working and so on.不使用的卧室，为看电视，谈论在手机上，饮食，工作等。 Associate it only with sleep and sex.联想到，只有睡眠和性。
  • Try to reduce stress levels.尽量减少应力水平。 Rather than worrying about things in bed, try to make a list of your worries and solutions, before you go to bed.而不是担心的事情在床上，尝试作出的名单您的忧虑和解决方案之前，你到床。
  • Avoid or limit tea, coffee, chocolate, cold remedies containing caffeine, alcohol and tobacco.避免或限制茶，咖啡，巧克力，感冒药含有咖啡因，酒精和烟草。 These are all stimulants.这些都是兴奋剂。
  • Do not eat a big meal just before bedtime – a small snack may help though.不要吃大饭刚刚才就寝时间â € “小零食，虽然可以帮助。
  • Take exercise during the day, but not in the immediate few hours before bed.锻炼期间，一天，但不是在不久的前几个小时床。
  • If it takes longer than 20 or 30 minutes to get to sleep, do not lie in bed becoming anxious about sleeping.如果需要较长时间超过20或30分钟，去睡觉，不在于在床上成为焦虑失眠。 Instead, get up and go to another room for a short period and do something else such as reading or watching television, then try again.相反，站起来去另一个房间，为在短期内有所作为，否则，如阅读或收看电视，然后再试一次。