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有效的睡眠疗法

时间:2012-11-20 01:41来源:互联网 提供网友:laura6688   字体: [ ]
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 Sleep well, sleep better

If sleep has plunged1 to the bottom of your to-do list, you're not alone. Although the National Sleep Foundation recommends getting seven to nine hours of sleep a night, the average American logs only six hours and 40 minutes. What gives? Blame crazy schedules and, of course, sleeping woes2. Before you rush to the drugstore to buy an over-the-counter (OTC) sleep medication, try one of the following natural sleep remedies. "These are safer and have fewer side effects than OTC medications," says Jacob Teitelbaum, MD, author of From Fatigued4 to Fantastic and medical director of the national Fibromyalgia and Fatigue3 Centers. Many of these can not only help you fall asleep and stay asleep, but they may also promote muscle relaxation5.
Magnesium and calcium are both sleep boosters, and when taken together, they become even more effective. Plus, by taking magnesium, you cancel out any potential heart problems that might arise from taking calcium alone. Take 200 milligrams of magnesium—lower the dose if it causes diarrhea—and 600 milligrams of calcium each night.
If you've suffered anxiety, headaches, or muscle or joint9 pain, you might already be familiar with wild lettuce. It's also effective at calming restlessness and reducing anxiety—and may even quell10 restless legs syndrome11. When using a wild-lettuce supplement, take 30 to 120 milligrams before bed.
Beer fans will no doubt be familiar with the calming effect of hops, the female flowers used in beer making. For sleep purposes, though, this extract has been widely used as a mild sedative13 for anxiety and insomnia14. Take 30 to 120 milligrams before climbing under the covers.
Aromatherapy
Lavender is the trick here, as studies have proven that it aids in sleep. It's also a cheap, nontoxic way to slip into a peaceful slumber15. Find a spray with real lavender and spritz it on your pillow before bedtime. Or buy a lavender-filled pillow.
Melatonin
Melatonin is the hormone16 that controls sleep, so it's no wonder that it naturally induces sleep. Although some experts recommend taking higher doses, studies show that lower doses are more effective. Plus, there's concern that too-high doses could cause toxicity17 as well as raise the risk of depression or infertility18. Take 0.3 to 0.5 milligrams before bed.
Yoga or meditation19
Choose gentle yoga or stretching, not vigorous power or ashtanga yoga, which could energize20 you instead. Try easy yoga stretches in bed followed by simple meditation. Close your eyes and, for 5 to 10 minutes, pay attention to nothing but your breathing.
L-theanine
This amino acid comes from green tea and not only helps maintain a calm alertness during the day but also a deeper sleep at night. However, green tea doesn't contain enough L-theanine to significantly boost your REM cycles. Besides, you might then wake up to go to the bathroom. Instead, buy a brand called Suntheanine, which is pure L-theanine. (Other brands have inactive forms of theanine that block the effectiveness.) Take 50 to 200 milligrams at bedtime.
Valerian
Valerian is one of the most common sleep remedies for insomnia. Numerous studies have found that valerian improves deep sleep, speed of falling asleep, and overall quality of sleep. However, it's most effective when used over a longer period of time. One caveat21? About 10% of the people who use it actually feel energized22, which may keep them awake. If that happens to you, take valerian during the day. Otherwise, take 200 to 800 milligrams before bed.
睡的安稳,睡眠更好
如果睡觉是处在你的待办事件清单的底部,那么你就不必觉得孤单了。尽管美国睡眠基金会建议每晚要保证7——9个小时的睡眠时间,但是美国人的平均睡眠的时间仅仅只有6小时40分钟。怎么办?要归咎于疯狂的计划安排,当然,还有失眠。在你冲到药店去买一样店头市场的睡眠药物前,试试看下面的自然睡眠疗法中的一种。医学博士、《从疲劳到幻想》的作者、国际纤维肌痛协会和疲劳治疗中心的医务主任 Jacob Teitelbaum说:“比起店头市场的药物,这些更安全而且副作用也更少。”其中很多不仅能够帮助你进入和保持睡眠,而且它们还能促进肌肉的放松。
镁和钙
镁和钙都是有助于睡眠的促进剂,而且同时服用它们时,会发挥更好的疗效。另外,通过镁的摄取,你还能避免因单独摄取钙可能带来的任何潜在的心脏类问题。每晚服用200mg的镁和600mg的钙,如果引起腹泻就要减低镁的服用量。
野莴苣
如果你曾经遭受过焦虑、头痛、肌肉或关节疼痛的症状,你也许已经熟悉了野莴苣。它还能有效地平稳躁动,减轻焦虑,甚至还能平息restless legs syndrome(不宁腿综合症)。当用野莴苣做补充时,要在睡前摄取30——120mg。
啤酒花
啤酒迷们无疑对啤酒花镇定的效果是非常熟悉的,其中雌花用于啤酒的制作。出于有利于睡眠的目的,现在,这种提取物已经被广泛地应用于治疗焦虑和失眠的一种轻度镇定剂。它的摄取量在30——120mg之间。
香 薰
这里要介绍的是薰衣草,正如研究证明的它对睡眠有辅助作用。它也是一种帮助(人们)进入一种安静的睡眠状态的廉价而且无毒的方式。睡前折一枝薰衣草的小花枝放在枕边或者购买一个薰衣草的填充枕头都可以。
褪黑激素
褪黑激素是控制睡眠的激素,因此它自然能促进睡眠。尽管一些专家建议采取高剂量的激素,但研究表明低剂量更为有效。
瑜伽或冥想
选择温和的瑜伽或是伸展运动来代替用健身或是阿斯坦加瑜珈来运动。尝试在床上做简单的瑜伽伸展运动之后,再进行简单的冥想。闭上双眼,保持5——10分钟,除了自然地呼吸什么都不要注意。
L -茶氨酸
这种氨基酸来自绿茶,它不仅有助于(人们)在白天保持平静的警觉,而且也能保持深入睡眠。然而,绿茶里没有足够的L-茶氨酸来提升你的睡眠周期。此外,你可能会中途醒来上卫生间。因此,(可以)买Suntheanine牌子的茶饮,它是纯L-茶氨酸制成的。(其他牌子的没有作用的茶还阻碍了这一效力。)睡觉是摄入50——200mg。
缬 草
缬草是治疗不眠症的最常见的补眠措施之一。大量研究已经发现缬草改善深度睡眠,提高入睡的速度和睡眠的整体质量。然而,只有在使用很长一段时期后它才能起到最好的效果。给个警告,大约有10%的人食用它会觉得很兴奋,这可能会使他们一直保持清醒。如果你是这10%,那就在白天吃好了。其他的,就在睡前摄入200——800mg就可以了。

点击收听单词发音收听单词发音  

1 plunged 06a599a54b33c9d941718dccc7739582     
v.颠簸( plunge的过去式和过去分词 );暴跌;骤降;突降
参考例句:
  • The train derailed and plunged into the river. 火车脱轨栽进了河里。
  • She lost her balance and plunged 100 feet to her death. 她没有站稳,从100英尺的高处跌下摔死了。
2 woes 887656d87afcd3df018215107a0daaab     
困境( woe的名词复数 ); 悲伤; 我好苦哇; 某人就要倒霉
参考例句:
  • Thanks for listening to my woes. 谢谢您听我诉说不幸的遭遇。
  • She has cried the blues about its financial woes. 对于经济的困难她叫苦不迭。
3 fatigue PhVzV     
n.疲劳,劳累
参考例句:
  • The old lady can't bear the fatigue of a long journey.这位老妇人不能忍受长途旅行的疲劳。
  • I have got over my weakness and fatigue.我已从虚弱和疲劳中恢复过来了。
4 fatigued fatigued     
adj. 疲乏的
参考例句:
  • The exercises fatigued her. 操练使她感到很疲乏。
  • The President smiled, with fatigued tolerance for a minor person's naivety. 总统笑了笑,疲惫地表现出对一个下级人员的天真想法的宽容。
5 relaxation MVmxj     
n.松弛,放松;休息;消遣;娱乐
参考例句:
  • The minister has consistently opposed any relaxation in the law.部长一向反对法律上的任何放宽。
  • She listens to classical music for relaxation.她听古典音乐放松。
6 magnesium bRiz8     
n.镁
参考例句:
  • Magnesium is the nutrient element in plant growth.镁是植物生长的营养要素。
  • The water contains high amounts of magnesium.这水含有大量的镁。
7 calcium sNdzY     
n.钙(化学符号Ca)
参考例句:
  • We need calcium to make bones.我们需要钙来壮骨。
  • Calcium is found most abundantly in milk.奶含钙最丰富。
8 lettuce C9GzQ     
n.莴苣;生菜
参考例句:
  • Get some lettuce and tomatoes so I can make a salad.买些莴苣和西红柿,我好做色拉。
  • The lettuce is crisp and cold.莴苣松脆爽口。
9 joint m3lx4     
adj.联合的,共同的;n.关节,接合处;v.连接,贴合
参考例句:
  • I had a bad fall,which put my shoulder out of joint.我重重地摔了一跤,肩膀脫臼了。
  • We wrote a letter in joint names.我们联名写了封信。
10 quell J02zP     
v.压制,平息,减轻
参考例句:
  • Soldiers were sent in to quell the riots.士兵们被派去平息骚乱。
  • The armed force had to be called out to quell violence.不得不出动军队来镇压暴力行动。
11 syndrome uqBwu     
n.综合病症;并存特性
参考例句:
  • The Institute says that an unidentified virus is to blame for the syndrome. 该研究所表示,引起这种综合症的是一种尚未确认的病毒。
  • Results indicated that 11 fetuses had Down syndrome. 结果表明有11个胎儿患有唐氏综合征。
12 hops a6b9236bf6c7a3dfafdbc0709208acc0     
跳上[下]( hop的第三人称单数 ); 单足蹦跳; 齐足(或双足)跳行; 摘葎草花
参考例句:
  • The sparrow crossed the lawn in a series of hops. 那麻雀一蹦一跳地穿过草坪。
  • It is brewed from malt and hops. 它用麦精和蛇麻草酿成。
13 sedative 9DgzI     
adj.使安静的,使镇静的;n. 镇静剂,能使安静的东西
参考例句:
  • After taking a sedative she was able to get to sleep.服用了镇静剂后,她能够入睡了。
  • Amber bath oil has a sedative effect.琥珀沐浴油有镇静安神效用。
14 insomnia EbFzK     
n.失眠,失眠症
参考例句:
  • Worries and tenseness can lead to insomnia.忧虑和紧张会导致失眠。
  • He is suffering from insomnia.他患失眠症。
15 slumber 8E7zT     
n.睡眠,沉睡状态
参考例句:
  • All the people in the hotels were wrapped in deep slumber.住在各旅馆里的人都已进入梦乡。
  • Don't wake him from his slumber because he needs the rest.不要把他从睡眠中唤醒,因为他需要休息。
16 hormone uyky3     
n.荷尔蒙,激素,内分泌
参考例句:
  • Hormone implants are used as growth boosters.激素植入物被用作生长辅助剂。
  • This hormone interacts closely with other hormones in the body.这种荷尔蒙与体內其他荷尔蒙紧密地相互作用。
17 toxicity InYwc     
n.毒性,毒力
参考例句:
  • The hoarse grunt or squeal is characteristic of toxicity.嘶哑的哼声和叫声是中毒的特征。
  • Dieldrin is related to aldrin,and its toxicity to earthworms is similar.狄氏剂与艾氏剂有关,对蚯蚓的毒性是相似的。
18 infertility 37ExE     
n.不肥沃,不毛;不育
参考例句:
  • It is the Geneva, Switzerland-based Biotech Company's second recombinant infertility drug. 它是瑞士生物技术公司在日内瓦的公司生产的第二种重组治疗不孕症的药。 来自英汉非文学 - 生命科学 - 生物技术制药疫苗
  • Endometritis is a cause of infertility. 子宫内膜炎是不育的原子。 来自辞典例句
19 meditation yjXyr     
n.熟虑,(尤指宗教的)默想,沉思,(pl.)冥想录
参考例句:
  • This peaceful garden lends itself to meditation.这个恬静的花园适于冥想。
  • I'm sorry to interrupt your meditation.很抱歉,我打断了你的沉思。
20 energize GpyxN     
vt.给予(某人或某物)精力、能量
参考例句:
  • It is used to energize the city.它的作用是为城市供给能量。
  • This is a great way to energize yourself and give yourself more power!这种方法非常棒,可以激活你的能量,让你有更多的活力!
21 caveat 7rZza     
n.警告; 防止误解的说明
参考例句:
  • I would offer a caveat for those who want to join me in the dual calling.为防止发生误解,我想对那些想要步我后尘的人提出警告。
  • As I have written before,that's quite a caveat.正如我以前所写,那确实是个警告。
22 energized bb204e54f08e556db01b90c79563076e     
v.给予…精力,能量( energize的过去式和过去分词 );使通电
参考例句:
  • We are energized by love if we put our energy into loving. 如果我们付出能量去表现爱意,爱就会使我们充满活力。 来自辞典例句
  • I am completely energized and feeling terrific. 我充满了活力,感觉非常好。 来自辞典例句
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