Healthy-sleep-健康睡眠PPT课件

1、Saving Lives,Health Education,2015-8 SHEF Nurse Li,健康睡眠,Healthy sleep,You know that sleep is vital to your physical and mental health. But, how can you tell whether youre truly sleeping well? Especially if you work shifts, your sleep probably does not look exactly like other peoples sleep,你知道睡眠对你的身心

2、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,What is Healthy Sleep,Consequences of Insufficient Sleep,In the short term, a lack of adequate sleep can affect judgment, mood, ability to learn and retain information, and may increase the risk of serious accidents and injury,在短期内，缺乏足够的睡眠会影响判断，情绪，学习

3、和记忆信息的能力，并可能增加严重事故和伤害的风险,Consequences of Insufficient Sleep,In the long term, chronic sleep deprivation may lead to a host of health problems including obesity, diabetes, cardiovascular disease, and even early mortality,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,Healthy sleep habits can make a b

4、ig difference in your quality of life. Having healthy sleep habits is often referred to as having good “sleep hygiene.,Sleep hygiene,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,Fixed time of sleep and wake up,If you take a nap not more than 45 minutes,Tips,3. 睡前4小时内不

5、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,Dont drink alcohol and smoke in 4 hours before bedtime,Dont take coffee, tea, chocolate and some carbonated drinks before bed for 6 hours,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,Dont eat spicy and sweet food before bed for 4 hours. Can eat a little snack,Usually exercise regularly, but not exercise before going to bed,Tips,7.床上用品要舒适,8.卧室温度要适宜，室内通风良好,Bed to be comfortable,Bedroom temperature should be appropriate, indoor ventilation is good,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,Eliminate the sound of