Healthysleep健康睡眠课件

1、Saving LivesHealth Education2015-8SHEFNurse Li健康睡眠Healthy sleepYou 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健康至关重要。

2、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 SleepIn 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，学习和记忆信息的能

3、力，并可能增加严重事故和伤害的风险。Consequences of Insufficient SleepIn 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 big diffe

4、rence 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”。Tips1.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 upIf you take a nap not more than 45 minutesTips3. 睡前4小时内不要饮酒。也不要吸烟。4. 睡

5、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.Tips5.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

6、exercise regularly, but not exercise before going to bed.Tips7.床上用品要舒适8.卧室温度要适宜，室内通风良好Bed to be comfortableBedroom temperature should be appropriate, indoor ventilation is goodTips9.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 sleep, try to avoid lightBed only for sleep, not for work, entertainment, etc.Ev