A few simple habits help ensure a restful night

[00:00:00] 主持人安珀·史密斯: Here's some expert advice from 上州医科大学 neurologist, Dr. 安东尼奥将精力. What are the 10 Commandments of Good 睡眠?

[00:00:10] 医学博士安东尼奥·库莱布拉斯: 所以没有. 1, fix a bedtime and an awakening time. In other words, be regular with your sleep wake schedule, including weekends. I know that teenagers are not going to like this, but be as close as you can to the regular sleep wake schedule every day of the week.

2. If you are in the habit of taking naps, do not exceed 30 minutes because if you do, you are stealing sleep from the night that's coming up. 和 the closer you take the nap to your bedtime, the more sleep you are going to steal from the night, which means that you're going to disrupt the continuity of sleep.

No. 3, avoid excessive alcohol ingestion at least four hours before bedtime. 不要吸烟. 好吧，永远不要吸烟.

No. 4, avoid caffeine at least six hours before bedtime. Caffeine, coffee with caffeine, tea with, and so on, chocolate, even with caffeine. Caffeine is a very potent stimulant of the brain, and it lasts from six to 10 hours in the system, 在我们体内. So whatever caffeine you are ingesting at 12 noon, 它会在那里, of course in declining amounts, 晚上10点或11点.m. 所以不要喝咖啡. If you are sensitive to coffee and caffeine, do not drink any coffee past 12 noon.

No. 5, avoid heavy, spicy, sugary foods at least four hours before bedtime. 吃点零食是可以接受的.

No. 6, exercise regularly, but not right before bed because exercise stimulates our alertness. 和 if you exercise one hour or two hours before going to bed, you are still activated in your brain as a result of the exercise. But I do recommend that people exercise regularly, 也许在早上, perhaps in the early afternoon.

No. 7、使用舒适的被褥. If your bed is uncomfortable, you are not going to sleep 好吧, of course. Everyone knows that, but not everyone takes action to improve the comfort of their bed.

No. 8, find a comfortable temperature setting for sleeping, and keep the room 好吧 ventilated. Everyone has the experience that during the summertime, in the absence of air conditioning, 天气很热的时候, 我们睡得不好. If the environmental temperature goes above 25 degrees centigrade, (77 degrees Fahrenheit) we are not going to sleep 好吧. So this is something that needs to be taken into consideration.

No. 9, very important -- block all distracting noises, and eliminate as much light as possible. 和 eliminate tablets and TV sets and telephones when you are in bed. These devices disrupt the onset of sleep. 和, unfortunately, virtually everyone does it. 嗯，他们不应该这么做.

和,没有. 10, reserve the bed for sleep. Do not prepare your taxes when you are in bed. 和 there are people who will go to bed with files here and files there and start preparing their taxes. 和, 好吧, don't do that because that's going to activate your brain, and you are not going to be able to sleep 好吧.

So those are the 10 Commandments, with some modifications for children. These 10 Commandments are available in the World 睡眠 Society and the World 睡眠 Day website.

If the commandments are followed, if the sleep-wake schedule becomes regular, if you are exposed to daylight when daylight is there -- obviously, a blue sky is better than a cloudy sky, but daylight is good enough -- then you are going to be able to sleep better. 和 if the sleep quality during the night is good, your alertness during the day is going to be optimal.

[00:04:45] 主持人安珀·史密斯: 你一直在听Dr. 安东尼奥将精力, from 上州医科大学.