12 Tips for Healthy Sleep
- Stick to a sleep schedule
- Exercise is great, but not too late in the day
- Avoid caffeine and nicotine
- Avoid alcoholic drinks before bed
- Avoid large meals and beverages late at night
- If possible, avoid medicines that delay or disrupt your sleep
- Don’t take naps after 3 pm
- Relax before bed
- Take a hot bath before bed
- Dark bedroom, cool bedroom, gadget-free bedroom
- Have the right sunlight exposure
- Don’t lie in bed awake
健康睡眠的十二項守則
- 遵守規律的睡眠時間
- 運動好處多多，但是不能太晚運動
- 遠離咖啡因和尼古丁
- 避免睡前飲酒
- 避免太晚吃大餐、喝太多飲料
- 可能的話，不要服用會延後或干擾睡眠的藥物
- 不要在下午三點之後睡午覺
- 睡前要放鬆
- 睡前泡個熱水澡
- 臥室要黑暗、稍涼、沒有電子產品
- 適當晒太陽
- 不要醒著而仍躺在床上
Source 資料來源:
National Institues of Health - Healthy Sleep
為什麼要睡覺? 睡出健康與學習力、夢出創意的新科學
Why we sleep : unlocking the power of sleep and dreams
