在耐力社区中，有一百万个边际收益在论坛上被讨论，辩论，并进行了微调，这可能构成绩效或恢复的幅度较小。尽管其中一些骇客可能是有益的，但您首先需要正确的基础知识。在这件作品中，我们旨在确定牢固的夜晚睡眠的基础知识，以便您的身体可以休息并康复。在此，四种使睡眠更好的方法。
1.切割咖啡因并遏制酒精
如果我要进行晚期采访，晚上写作或在晚上锻炼中挤压，我喜欢喝午后或傍晚的卡布奇诺咖啡，以保持身体和大脑保持强壮。麻烦是咖啡因的半衰期至少为六个小时，可以高达48个小时，因此，如果我在7 pm时消耗200毫克，100毫克仍在凌晨1点在我的系统中循环（假设我代谢了这一点刺激迅速）。咖啡因与嗜睡的作用是，它禁止腺苷（一种释放出来的脑化学物质，可全天释放出来，以建立睡眠压力 - 与其受体结合。因此，当天晚些时候喝咖啡因会延迟睡眠开始并降低睡眠质量。
On the other end of the stimulant-sedative cycle, alcohol disrupts sleep in several ways. One of these is by signaling to the brain that there is a toxin in the bloodstream, which needs to be removed. So the body kicks its detox process into high gear to — for want of a better term — pee the alcohol out. This prevents the nervous system from downshifting into a rest/digest state of recovery. So if you want to put a premium on sleep, try to cut out caffeine early to midafternoon and consume no more than two beers, shots, or glasses of wine per night. Try to drink these earlier if possible (think happy hour) so your body has time to flush out the booze before preparing you for sleep.
2. Go Dark Before Going to Sleep
Our bodies were not designed to handle bright lights at night. Before kerosene lamps and Edison’s invention of the electric lightbulb, the only illumination in the evening was wood-based fire, which is in a whole different spectrum to the horrendously bright LEDs we’ve come to put throughout our homes. Once they’d put out their fires, our forebears would spend a couple of hours in the gathering gloom talking or telling stories and then bed down for the night far earlier than most of us do these days. And they certainly weren’t checking Instagram, Slack, or email on tiny, bright screens before they hit the hay.
我们的现代照明和屏幕成瘾对我们的年代生物学造成了无数的破坏。我们的睡眠少于我们的祖父母和之前的几代人，质量要少得多，这使我们变得更胖，在情感上更加不稳定，并且无法从我们投入大量时间和精力的培训中恢复过来。让您获得更高级别Shuteye的最简单方法之一是将屏幕推到Dinnertime，并决心直到早晨才能再次查看它们。如果您必须工作或想看电影，请尝试调暗计算机或电视，或者选择一双蓝色的灯光眼镜。然后确保您的房间像克里斯蒂安·贝尔（Christian Bale）的蝙蝠洞一样黑暗，以免打扰您良好的休息。
3.变热，然后冷
如今，表演社区中的几乎每个人都与干桑拿有关。鉴于长期的斯堪的纳维亚研究证明了增强免疫力，促进健康的好处，这是完全有意义的。然而，对于许多没有附近的健身房或保健俱乐部提供桑拿的人来说，这种热疗法仍然遥不可及。在这里，我们大多数人都可以准备好起作用的地方：不起眼的浴缸。
英国拉夫堡大学的一项研究concluded that taking a nice hot soak between 104℉ and 109℉ around 30 to 90 minutes before bed significantly improved sleep quality and reduced the time it took participants to drop off. If you can listen to calming music and/or read a magazine or book while you’re soaking, you can amplify these advantages. Then once you’ve clambered out, support your cooling process by setting your thermostat between 60℉ and 65℉, which sleep experts like Chris Winter — author ofThe Rested Child以及许多职业运动员和球队的顾问 - 发现夜间骚乱的数量减少了。
4. Create a Consistent Evening Routine
如果像我一样，您是父母，您对您的孩子们的夜间例行非常熟悉，看起来像晚餐，洗澡，故事时间，床。有一个拨号的原因 - 它为您的孩子提供了可预测性和舒适性，可以帮助他们入睡。但是问题是，当我们成年时，我们通常会放弃一个晚上的例行活动，而不是随机。考虑过去一周的睡眠时间。他们是在彼此的30分钟内或分散的，例如上午9:30，上午1:30，等等？
If it was the latter, you’re unwittingly disrupting your circadian rhythm. This is exacerbated if your wake times also vary wildly. Then if you do different things before turning in every night, you’re really throwing a big wrench in the works. While you might be sick and tired of podcasters and biohackers pushing evening routines, their advice is actually legit in this case. So try to find activities that are calming and will help you cycle down from the hyper-stimulation of your daytime hours.Research from UK sleep scientists quoted by The Guardian表明阅读比其他任何事情都比其他任何事情都更加平静，在听音乐，做一些瑜伽或流动性的同时，也证明了日记会引起晚安的休息。将其中的哪一项适合您的工作以及应采取的订单，请坚持下去，并将您的新晚间习惯与一致的睡眠和唤醒时间配对，以恢复常规的昼夜循环。
References
Faulkner, S. (2017, March 20). A hot bath has benefits similar to exercise. Retrieved fromhttps://theconversation.com/a-hot-bath-has-benefits-similar to-arcercise-74600
Miedema, J. (2018, October 13). Back to books: the joy of slow reading. Retrieved fromhttps://www.theguardian.com/lifeandstyle/2018/oct/13/joy-of-slow-reading-books
