边睡觉边减肥的新招

Try taking calcium and magnesium, which help calm the nervous system, acting as natural sleep aides. Aim to get in 600 milligrams of calcium and 400 milligrams of magnesium.
你可以尝试摄入一些钙和镁，这样能舒缓神经系统，它们有天然安眠的作用。摄入量可为：钙是600毫克，而镁是400毫克。

Bring on the dark
带来黑暗

The best sleep environment is a dark, quiet and cool (between 60 and 68 degrees Fahrenheit). Be sure you have shades or curtains (or an eye mask) to block out light, which can keep you awake. If you can, remove all light-emitting electronics, such as TVs and computers from your bedroom. Darkness helps stimulate your body’s production of melatonin, a hormone that promotes sleepiness.
黑暗、安静且凉快（温度介于华氏60-68摄氏度）的环境是最佳的睡眠环境。另外，光线会让人清醒，你要确保有遮光物或窗帘（或是一个遮眼罩）挡去光线。可以的话，你要移去房间里面的发光电子器材，例如电视和电脑。黑暗能让身体多产抗黑变激素，这种激素能促进睡眠。

Adopt a relaxation ritual
采用舒适的方式

Stress can mess with your rest. Banish it and help bring on sleep by practicing soothing relaxation techniques, such as deep breathing, guided imagery, meditation or progressive muscle relaxation exercises. Or try listening to calming music or taking a warm bath or shower before bedtime. When you’re relaxed, your heart rate and respiration slow down, preparing your body to slip into slumber.
压力会让你的作息一团糟。多练习放松的技巧，如深呼吸、图像引导、冥想和渐进性肌肉放松练习，能去除压力，回归睡眠。或者，你可以在睡前听听轻音乐、洗个热水澡。当你整个人都放松了，心跳和呼吸都会减缓，让身体准备进入睡眠。