睡觉也要讲效率：如何进入深度睡眠

翻来覆去睡不着，好不容易睡着又噩梦不断？早晨比闹钟醒的还早，结果一整天无精打采？你需要深度睡眠！深度睡眠对人体的健康起决定作用，6小时的深睡眠远比12小时的浅睡眠质量高很多，简单的说，深度睡眠就是一种高效又省时的睡眠，来看看怎么做吧：

1. Relaxing Rituals to Rest Easy
In Chinese Medicine, nighttime is yin time—or, simply, when the body takes care of itself instead of your desires. Proper sleep is required for your body to repair itself and regenerate. To reach deep, restful sleep, your spirit and heart must be calm. Excessive worry, anxiety, and depression can all disturb the spirit and activate the mind—making it near impossible to fall asleep and stay asleep. Rituals to sooth your spirit and induce a sleep response before bed include soaking your feet in Epson salts for 15 minutes, writing all of your thoughts in a journal to get them out of your head, and practicing relaxation before bed, like the Stress Release meditation below.

放松调节助你轻松入睡

中医认为，夜间属于阴时间---即清心寡欲并让你的身心得到彻底放松的时间段。你的身体需要恰当的睡眠进行自我修复和调节。你的身心需彻底放松才能进入安然的深度睡眠中去。过度担心、焦虑和忧虑会干扰你的精神状态并让你思绪愁闷得无法入睡。放松调节可以缓解你劳累疲倦了一天的心灵，具体的做法有：在爱普生盐水里泡脚15分钟，将你头脑中的所有想法写在纸上释放出来，睡前做会儿释放压力的冥想。

2. When Food Disturbs Sleep
When you eat late, you wake up tired. Your body will be busy digesting your dinner while you are trying to sleep, so you won't feel rested in the morning. Do not eat anything for at least three hours before bedtime. Also, cut back on eating bacon, cheese, chocolate, ham, potatoes, tomatoes, and sausage, especially before bed. These foods contain tyramine, which inhibits neurochemicals like norepinephrine and can cause insomnia. And, of course if you have sleep problems, caffeine should be cut out.

Eat for sleep! Try eating more grains at dinner; carbohydrates tend to make people sleepy. Another snooze snack is a warm cup of milk; because milk is rich in the amino acid tryptophan, it can sometimes aid in deep sleep. Mix in natural vanilla flavoring for a soothing snack. Or if you prefer, eat 1 cup of natural yogurt an hour before bedtime.

食物也会影响你的睡眠

假如你很晚才吃晚饭的话，你醒来时会感觉到很累。在你试图想要快点入睡的同时，你的身体正在忙于消化你的晚餐，所以当你在早晨起来时你感觉就像没有睡过一样。在睡觉前三小时内不要吃任何食物。此外，切记少吃熏肉、奶酪、巧克力、火腿、土豆、西红柿和香肠，尤其是在睡觉前更要注意这点。这些食物包含酪胺，它会抑制诸如甲肾上腺素之类的神经化学物质并会导致你失眠。而且，假如你有睡眠问题的话，你就更不应该继续饮用咖啡因饮料。

为了睡觉而吃！试着在晚餐时多吃点谷物；碳水化合物往往会让人犯困。另一个会让你犯困的饮料就是一杯温牛奶；因为牛奶富含色氨酸，在一些情况下它有助于你进入深度睡眠。此外，你还可以在点心中加入点天然的香草调味料。如果你喜欢的话，可以在睡觉前一个小是喝杯原味的酸奶。