Healthy sleep 健康睡眠

SavingLives,HealthEducation,2015-8SHEFNurseLi,健康睡眠,Healthysleep,Youknowthatsleepisvitaltoyourphysicalandmentalhealth.But,howcanyoutellwhetheryouretrulysleepingwell?Especiallyifyouworkshifts,yoursleepprobablydoesnotlookexactlylikeotherpeoplessleep.,你知道睡眠对你的身心健康至关重要。但是，你怎么能知道你真的睡得好吗？尤其是如果你工作是轮班的，你的睡眠可能就不是很好了。,WhatisHealthySleep?,ConsequencesofInsufficientSleep,Intheshortterm,alackofadequatesleepcanaffectjudgment,mood,abilitytolearnandretaininformation,andmayincreasetheriskofseriousaccidentsandinjury.,在短期内，缺乏足够的睡眠会影响判断，情绪，学习和记忆信息的能力，并可能增加严重事故和伤害的风险。,ConsequencesofInsufficientSleep,Inthelongterm,chronicsleepdeprivationmayleadtoahostofhealthproblemsincludingobesity,diabetes,cardiovasculardisease,andevenearlymortality.,从长期来看，长期的睡眠不足会导致一系列的健康问题，包括肥胖，糖尿病，心血管疾病，甚至早期死亡。,Healthysleephabitscanmakeabigdifferenceinyourqualityoflife.Havinghealthysleephabitsisoftenreferredtoashavinggood“sleephygiene.”,Sleephygiene,健康的睡眠习惯会使你的生活质量有很大的不同。健康的睡眠习惯通常被称为有良好的“睡眠卫生”。,Tips,1.固定睡觉和醒来的时间,2.如果午睡不要超过45分钟,Fixedtimeofsleepandwakeup,Ifyoutakeanapnotmorethan45minutes,Tips,3.睡前4小时内不要饮酒。也不要吸烟。,4.睡前6小时内不要摄入咖啡、茶、巧克力以及一些碳酸饮料。,Dontdrinkalcoholandsmokein4hoursbeforebedtime.,Donttakecoffee,tea,chocolateandsomecarbonateddrinksbeforebedfor6hours.,Tips,5.睡前4小时不要吃辛辣，甜的食物。睡前吃少许零食是可以的,6.平时要经常锻炼，但睡前不要锻炼,Donteatspicyandsweetfoodbeforebedfor4hours.Caneatalittlesnack.,Usuallyexerciseregularly,butnotexercisebeforegoingtobed.,Tips,7.床上用品要舒适,8.卧室温度要适宜，室内通风良好,Bedtobecomfortable,Bedroomtemperatureshouldbeappropriate,indoorventilationisgood,Tips,9.消除影响睡眠的声音，尽量避免光亮,10.床只为睡眠场所，不在床上工作、消遣等,Elimi