6 Doctor-Approved Tips to Sleep Better at Night

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Stephanie Montes

Updated 12月15日，2020年12月15日

Sleep Tips — Design:纯盐室内设计, Photo: Vanessa Lentine

A good night's sleep does more than just make youfeel rested in the morning. While we'd like to think the tossing and turning from the previous night could be remedied witha cup of coffee, the truth is the effects go deeper than just low energy and even lower productivity levels.Lack of sleep也可以与糖尿病，头痛，背部疼痛，抑郁和心脏病等健康问题相关联。

然而，我们知道睡着了，或者更糟糕的是，整夜睡得多么困难。为了确保您获得最大的REM循环，我们将两位医生仔细挖掘出睡眠更快，保持睡眠时间更长 - 因为您已经有足够的时间让您在晚上留意。

认识专家

Dr. Sanam Hafeez是A.neuropsychologist in New York City. She also has a faculty appointment at Columbia University's PhD program in Clinical Psychology, where she teaches courses and supervises graduate students in neuropsychological instruments and assessments.
Dr. Gbolahan Okubadejo, MD, FAAOS is a Board-Certified Spinal and Orthopedic Surgeon with offices in New York and New Jersey. He earned his undergraduate degree at Brown University in Providence, Rhode Island, and his medical degree at Johns Hopkins University School of Medicine in Baltimore.

01 06

Have A Nighttime Routine

你做什么beforebed could be just as important as what you doinbed. Creating a pre-sleep ritual can mentally prepare you for sleep before your head even hits the pillow. Dr. Hafeez tells us, "taking a warm bath, practicing skincare, preparing and consuming chamomile tea, and reading a book can help put you in a relaxed state, decreasing nighttime anxiety." You might also want to refrain from watching TV and answering emails, as this could create "an abundance of stimulation close to bedtime." Dr. Hafeez recommends "powering down electronics to reduce blue light exposure, avoiding caffeine in soft drinks or caffeinated teas, and not consuming alcohol at least an hour before bed."

02 06

设定心情

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创造一个促进质量睡眠的环境可以帮助您更快地入睡并更长时间睡眠。“例如，”例如，“哈菲兹博士说，”确保房间很酷，整洁，黑暗，舒适可以帮助别人安静并放松大脑，为睡眠做准备。“保持眼罩，一些耳塞（如有必要），芳香疗法喷雾，以及您需要设置心情的任何其他东西。此外，Hafeez博士解释说：“当房间高于72度时，”当房间高于72度时，难以睡个好觉，“如此投资于调节空气质量和温度的设备可能是一个夜间游戏更换器。

03 06

Invest In The Right Mattress

如何在夜间睡个好觉 - 选择右床床垫 - 带中性色的卧室 — Cathie Hong Interiors

如果有一项投资，你应该为更好的夜晚睡觉，它是为正确的床垫购物。错误的不仅影响睡眠的质量和数量，而且还可以对身体的其他方面具有持久的影响。Okubadejo博士说：“当睡得充足的睡眠时，一个有足够的背部支撑的好床垫可以让世界变得差异。有右床床垫和床上用品的人不应该在整晚醒来，以滚动或背痛。滚动过度振兴血液流动，中断睡眠。“他强调每6 - 8年更换床垫的重要性，或者如果它不是一个好的契合。

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If you're in the market for a new mattress, Dr. Okubadejo says you "should take into account your weight, the position you sleep in, and any back conditions or injuries you may have had. A mattress that is too soft will make someone sink, whereas a hard mattress puts pressure on the head's tailbone, shoulders, and back." He also explains that since we lie for extended periods of time, the mattress pressure can "reduced blood flow through the blood vessels, depriving the skin of nutrients and oxygen."

04 06

注意你的床上用品

how to sleep better at night - beautiful bed with artwork nightstand and lighting — Cathie Hong Interiors

风格在房间的整体美学中发挥着重要作用，但要考虑床上用品的某些因素是必要的，以提高睡眠质量。

“例如，亚麻床单有助于保持体温低于丝绸或棉板，”Okubadejo博士解释说。“这是生活在温暖的气候中的实际选择。”此外，他告诉我们，“枕头适当地支持颈部和枕头的正确战略放置可以显着改善脊柱对齐。”

如果你睡在你的肚子上，Okubadejo博士建议你使用“更瘦，更柔软的枕头，而侧柜需要一个媒体或坚定的枕头，具体取决于他们的体重和尺寸。”

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05 06

考虑睡眠艾滋病

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While it's not recommended to rely on sleep aids on a nightly basis, they could be helpful on those difficult-to-get-to-sleep nights. While Dr. Hafeez says aids like melatonin in small doses are okay, she explains, "patients should speak to their doctor for counsel on which supplements or medications may be best for them. This is a question where the patient's health and medications should be taken into account." For a natural approach, she recommends trying some calming herbal teas before bed.

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with

如何睡得更好——房间有很多自然的吗light — Design:Emily Henderson Design照片：Sara Ligorria-Tramp

在卧室安装遮光窗帘可能会感到像一个不可谈判，而它们对于过滤街道或汽车灯光，而且它们不是必需的睡眠状态。Hafeez博士说，他们对那些在晚上工作的人来说，他们在白天睡觉，但她说如果你有正常的九到五个时间表，你可能想要抛弃沉重的窗帘。“建议人们在早上吸引窗帘，以提高他们的警觉，然后开始他们的一天，”她说。

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根据医生，这是你每天晚上真正睡多少钱

6 Doctor-Approved Tips to Sleep Better at Night

Have A Nighttime Routine

设定心情

Invest In The Right Mattress

注意你的床上用品

考虑睡眠艾滋病

with

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