If you sleep well, you’re likely to be slimmer, healthier and less stressed than poor sleepers. 如果你睡得好,您可能要更苗條,更健康和更少的壓力比貧窮者。You’re also likely to live longer and have lower levels of你也可以活得更長,而且有更低的水平C-reactive proteinc反應(yīng)蛋白, an inflammatory marker linked to heart disease, stroke, diabetes and arthritis. ,炎癥標(biāo)志物與心臟病、中風(fēng)、糖尿病和關(guān)節(jié)炎。Catching enough Z’s also reduces blood pressure and cholesterol levels; helps ward off depression, and even reduces risk for car crashes.捕捉足夠的Z也能夠降低血壓和膽固醇水平;能幫助抵御抑郁,??至降低風(fēng)險的車禍。

But most of us aren’t getting enough slumber to reap its health rewards. 但我們中的大部分人沒有得到足夠的睡眠健康地享受其獎勵。According to a new survey by Consumer Reports, 57 percent of the 26,451 respondents had trouble staying asleep, and one in three woke three or more times per night to worry about work-related stress, health problems and money. 根據(jù)一項新的消費者調(diào)查報告的26451人中,57%的人已經(jīng)睡不安穩(wěn),三分之一的人醒來每晚三倍或更多擔(dān)心工作壓力、健康問題和金錢。Give yourself an edge in the sleep department, with these natural tactics that really work, using your five senses.給自己一個邊緣的、睡覺的部門,這些自然的戰(zhàn)術(shù),真正的工作,使用你的五種感官。

Visit the Healthy Sleep Learning Center訪問健康的睡眠學(xué)習(xí)中心

Make Your Bed for Better Sleep讓你的床上獲得更好的睡眠

This morning chore can make a surprising different in the quality of your sleep at night, according to the NSF’s recent Bedroom Poll. 今天早上苦差事能使一個令人驚訝的不同質(zhì)量的你晚上的睡眠,據(jù)美國國家科學(xué)基金會最近調(diào)查的臥室。The overwhelming majority of respondents felt that a clean, tidy bedroom is crucial for getting a good night’s rest, so a neatly made bed looking more inviting than one with rumpled covers.絕大多數(shù)的受訪者覺得一個干凈、整潔的臥室是關(guān)鍵,晚上睡個好覺,所以是糧票的床比看起來更邀請皺巴巴的封面。

Switch to Memory Foam or an Air Bed切換到記憶泡沫或空氣床

A new Consumer Reports (CR) poll of more than 15,500 people found that those who sleep on memory foam mattresses or inflatable air beds rated their sleep as better than respondents who snoozed on traditional innerspring mattresses. 一個新的消費者報告(CR)15500多人的調(diào)查發(fā)現(xiàn),那些睡眠對記憶泡沫床墊或充氣床對他們的睡眠比在傳統(tǒng)的受訪者snoozed想床墊。Tempur-Pedic memory foam and Sleep Number air beds were most frequently cited as improving sleep.Tempur-Pedic記憶泡沫和睡眠數(shù)量空氣床是最頻繁被引用作為改善睡眠。

It’s time to replace your sleep surface if you wake up tired or achy, you tend to sleep better at hotels than at home, your mattress looks saggy or lumpy or is five to seven years old, says Consumer Reports. 是時候來取代你的睡眠表面如果你醒來疲倦或疼痛,你睡眠傾向于在酒店比在家里???好,你的床墊上看起來下垂或塊狀或是五到七歲,說消費者報告。(Note: you don’t necessarily need a new box spring, too, CR explained. (注意:你不一定需要一個新的發(fā)條盒也CR解釋說。If the old one looks good, you can keep it and save several hundred dollars.)如果舊的看上去很好,你可以把它和節(jié)省數(shù)百美元。)

Consumer Reports advises spending at least 15 minutes testing a mattress you’re considering - lie on each side, your back and your stomach and spend at least five minutes in each position.《消費者報告》建議至少花15分鐘測試一個床墊你考慮——躺在一邊,你的背部和你的胃和至少花5分鐘在每個位置。

If your pillow is more than two years old, it’s definitely time to replace it. 如果你的枕頭是超過兩歲,這絕對是時間來取代它。Old pillows can’t give you the support you need and may also be harboring allergens, including mold, fungus, and dust mites, which can make up half the weight of an older pillow.舊枕頭不能給你你需要的支持,也可能窩藏過敏原,包括模具、真菌和塵螨,可彌補一半的重量舊枕頭。

Sleeping on the wrong pillow can worsen head and body aches, shoulder and arm numbness, and wheezing. 睡在錯誤的枕頭會惡化的頭部和身體疼痛、肩膀和手臂麻木、和喘息。The perfect pillow is firm enough to keep your head and neck in alignment with your spine, as they are when you’re standing. 完美的枕頭不夠穩(wěn),保持你的頭和脖子符合你的脊柱,因為他們是當(dāng)你站立。To prevent back and neck pain, elevate your head only one pillow high.預(yù)防背部和頸部疼痛,提升你的頭只有一個枕頭高。

If you’re a night owl (like me) and are not getting enough sleep, set your alarm for 6 a.m. and force yourself to get up and go out in the sunlight--or at least sit by a sunny window. 如果你是個夜貓子(像我一樣),都沒有得到足夠的睡眠,讓你的鬧鐘在6點和強迫自己起床并出去陽光——或者至少坐在一個陽光明媚的窗口。This strategy should help your body suppress production of the sleep hormone melatonin during the day and release it earlier in the evening so it will be easier to fall asleep sooner rather than later and transform yourself into an early bird.這一策略有助于身體抑制生產(chǎn)的白天睡眠褪黑激素和釋放它早在傍晚,所以這將會更容易入睡遲早,然后將自己改造成一個早起的人。

The CR survey found that people with a consistent bedtime and waking time—including weekends—sleep best, a finding also confirmed by sleep scientists. CR調(diào)查發(fā)現(xiàn),人們具有一致的就寢時間,并包括weekends-sleep醒來最好的,這一結(jié)果也證實了睡眠科學(xué)家。Snoozing late on the weekends creates a form of jet lag, contributing to fatigue during the week.在周末末打盹造成一種時差,導(dǎo)致疲勞周期間。

You just need a few drops of this lush, familiar fragrance on a handkerchief that you can tuck into your pillowcase. 你只需要幾滴這郁郁蔥蔥,熟悉的香味在一塊手帕,你也可以選擇你的枕套。Lavender has a well-deserved reputation as a remedy for insomnia, anxiety, depression and fatigue. 熏衣草有一個當(dāng)之無愧的聲譽作為一個治療失眠、焦慮、抑郁和疲勞。Inhaling the scent has a calming, soothing and sedative effect.空氣中滿有一種平靜的、撫慰和鎮(zhèn)靜劑的效果。

A leisurely soak can relax tired muscles and lower body temperature, a natural signal to your brain and body that it’s time to sleep. 一個悠閑的浸泡可以放松疲憊的肌肉和低體溫,自然信號傳到你的大腦和身體,該是睡覺的時間了。A few drops of that lavender oil can work its fragrant magic in the tub, too.幾滴薰衣草油可以工作在浴缸里的芳香魔法,太。

Research suggests that early evening exercise three times a week between 5 to 7 PM makes us pleasantly tired and contributes to sound sleep. 研究表明,傍晚鍛煉三次一個星期5到7點之間使我們愉快地累并有助于睡眠的聲音。It may also help you relax and unwind. 這可能也有助于你休息和放松。Avoid exercising within two to three hours of bedtime--that will rev you up instead of letting you wind down.避免鍛煉后的兩到三小時的就寢時間——它將啟你起來,而不是讓你放松下來。

Here, the idea is to take advantage of your body’s natural inclination to prepare itself for sleep when daylight begins to ebb. 這里的想法是,利用你的身體的自然傾向的活動做好準備睡覺的時候白天開始退潮。Dim the lights, turn off the computer and the television--flashing lights and sound stimulate you up when you need to dial down.調(diào)暗燈光,關(guān)掉電腦和電視,閃爍的燈光和聲音刺激你當(dāng)你需要調(diào)低。

Some experts call bananas a “sleeping pill in a peel,” because the tasty yellow is loaded with the amino acid tryptophan needed for production of serotonin, a neurotransmitter that has a sleep-inducing sedative effect. 一些專家呼吁香蕉“安眠藥在皮”,因為這些美味的黃色富含氨基酸生產(chǎn)所需的5 -羥色胺,一種神經(jīng)遞質(zhì),有一種引起睡眠的鎮(zhèn)靜效果。Other foods that set this process in motion are dairy products, peanut butter, tofu and turkey.其他的食物,設(shè)置這個過程啟動是乳制品、花生醬、豆腐和土耳其。