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We all love sleep.
But most people don't get enough of it.
Each year, the average American loses 11 days worth of productivity from lack of sleep.
This sleepiness can lead to memory loss, difficulty concentrating, and lack of motivation.
The average adult needs between seven and eight hours of sleep a night.
But the quality of sleep matters, too.
Here are a few tips for getting the best rest possible.
First, cool down your room.
The best sleep, on average, happens when the surrounding environment is around 65 degrees Fahrenheit.
And you might fall asleep faster if you warm your body up just before bed.
Coming out of, say, a warm shower into a cooler room causes a slight decrease in your body's temperature that can help make you drowsy by slowing down your metabolism.
Even if you're tucked under a warm blanket, researchers find that a cool head is conducive to better sleep.
Next, use light to your advantage.
Your body has a natural sleep cycle regulated by exposure to light.
So in the morning, get a nice dose of light to tell your brain that it's time to wake up.
An hour before bed, dim lights and turn off screens.
This cues the brain to prepare for sleep.
Finally, if you wanna get really serious about good sleep, you can incorporate herbs into your nighttime routine.
You can either breathe in a lavender oil before bed or put a lavender pillow on your eyes while you sleep.
Now this sounds really new agey, but the controlled trials done with lavender as a sleep aid actually really back up its benefits.
The effect is likely stronger if you pair lavender with some other relaxing evening routine like journaling or meditation.
So give these tips a try and see if better sleep can help improve your life during the day.



睡眠の質を高めるには?(Better sleep: a 2-minute guide)

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韓澐 2017 年 4 月 25 日 に公開    Zoe 翻訳    Luna Lin チェック
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