一晚没睡好？-试着别打盹(4)

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一晚没睡好

 

Try not to nap.

 

试着别打盹。

 

Stay awake all day after a bad night,and you'll be able to fall asleep easierthe next time, Bancroft says.

 

没睡好之后的白天最好别打盹，这样你能在晚上更容易入睡，Bancroft说。

 

"This keeps the sleep drive — one of the major systems that affects our ability to fallasleep — ’hungry,’ so to speak, for sleep," she explains.

 

“这种睡眠的饥饿状态驱动着我们的睡眠-是影响你入睡能力的要素之一，可以说，为了睡着，”她解释说。

 

If you can't resist napping, avoid going more than 45 minutes, or you may be vulnerable tosleep inertia¹, "persistent² grogginess³ afterawakening," says Dr. Goldstein.

 

如果你忍不住打盹，也别超过45分钟，否则你可能会被睡眠惯性所伤，“醒来之后会一直浑浑噩噩，”Goldstein医生说。

 

It's alsobest to nap before 2:00 or 3:00 P.M. so your circadian rhythm can reset⁴ and youdon't experience yet another night of tossing and turning.

 

在下午2点到3点之前打盹最好。这样你的生物钟可以重置，就不必再辗转反侧一晚了。

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