今年因为疫情的影响，原本提供上门服务的培训机构今年也没有办法了，所以建议想要上一对一上门培训的，可以看看线上的一对一培训，也是不用出门就可以学习，价格还要便宜很多，很值得选择的。
Many people have trouble getting to sleep quickly, spending well over 30 minutes tossing and turning before being able to nod off. In the wake of a recent study linking sleeping pills with an increased risk of mortality and cancer, some people who once relied on medications to sleep are looking to non-pharmaceutical solutions. Haviva Veler, sleep specialist at the Komansky Center for Children's Health at New York-Presbyterian Hospital/Weill Cornell Medical Center, offers tips on how both adults and adolescents can get on the fast track to restful slumber.
Q: What makes people fall asleep?
A: When it gets dark outside, the brain secretes the hormone melatonin in response to the decrease in ambient light. This causes the feeling of being drowsy or sleepy.
Q: What do you suggest your patients do to get to sleep faster?
A: First, keep a constant sleep schedule, especially over the weekend. If you sleep until noon, it completely confuses your internal clock.
Next, sleep in a room that is dark, quiet and a little on the cool side. When the body starts preparing for sleep in the early evening, its temperature starts to drop. So avoid hot showers or hot milk, things that will increase body temperature. If the room temperature is higher than 75 degrees, experiments show prolonged sleep onset.
For the same reason, try not to eat big meals right before sleeping. . .because the process of breaking down sugars causes our body temperature to increase.
Q: Does exercise make falling asleep easier?
A: Exercise during the day improves sleep. It makes you more tired so sleep will come faster and be more sustained. Just avoid excessive exercise an hour before bedtime.
Instead, during the hour before going to sleep, try to stick to quiet activity in a dim light. Avoid TV, emails, what I call i-stuff: iPads, iPods. Their bright ambient light blocks the release of melatonin. Read in low light or on a Kindle, which has a softer light.
Reading is tricky, though, because if it's very interesting, you can get too absorbed and continue for hours. A boring book or a report, something that won't excite you too much, is better than something absorbing that may keep you up.
Q: How late in the day can people with sleep troubles have caffeinated drinks?
A: Caffeine is long-acting, keeps you awake at night and makes you wake up multiple times during the night. Its half-life, or the time it spends in your system, is about eight hours. So you should really stay away from it for eight hours before bedtime.
Q: What about trying to fall asleep when you are jet-lagged?
A: After changing time zones, try to get as much light exposure as possible during the mornings. This increases the awake phase and helps synchronize your internal clock, which makes for better sleep. Melatonin can be useful as both a sedating agent and to adjust your internal clock to the new time zone.
许多人都难以迅速入睡，往往要辗转反侧30多分钟时间后才能睡着别墅。由于最成人近有研究表明安眠药与死亡和患癌症的风险加大存在关联，一些曾依赖药物入睡的人开始转向非药物的解决方法。在下文中，纽约-长老会医院(New York-Presbyterian Hospital)科曼斯基儿童保健中心(Komansky Center for Children's Health)/威尔康奈尔医学中心(Weill Cornell Medical Center)的睡英语眠问题专家哈薇瓦?维勒(Haviva Veler)就如何迅速进入宁静的梦乡提供了一些贴士，对于成人及青少年均适用。
《华尔街日报》：人为什么会睡着？
维勒：当外面天黑时，随着四周环境光线的减少，人的脑部会分泌荷尔别墅蒙褪黑激素。这会导致我们产生疲倦感或瞌睡感。
《华尔街日报》：您会建议您的患者做些什么来更快入睡？
维勒：首先成人，要保培训持睡眠规律，周末期间尤其要注意。如果你在周末一觉睡中央别墅区成人英语培训机构哪家好到中午，你的生物钟就会被完全打乱。
其次，要在昏暗、安静、温度稍稍偏低一点的房间中睡觉。当人体在傍晚开始进入准备睡眠的阶段时，体温就会开始下降，所以不要在睡前洗热水澡或喝中央热牛区奶，不要做会导致体温升高的事情。实验表明，如果房内的温度高于华氏75度（约合摄氏24度），入睡时间就会延长。
出于同样英语的原因机构，尽量不要哪家好在睡前大量进食……因为分解糖分的过程会导致我们的体温升高。
《华尔街日报》：锻炼会使人更容易入睡吗？
维勒：在白天锻炼有助于改善睡眠。它会使你觉得更加疲劳，因此你会更快入睡、睡眠也更持久，但是要避免在睡前一小时过度锻炼。
在睡觉前那一个小时，试着在昏暗的光线中做些安静的事情。不要看电视、查看电子邮件以及接触我称之为“i-系列物培训品”的那哪个好些东中央别墅区成人英语培训机构哪个好西，比如iPad和iPod等。它们散发出的明亮光线会抑制褪黑激素的分泌，可使用光线更柔和的Kindle用低亮度阅读。
不过，阅读有时候也会是个问题，因为如果你所读的书非常有意思的话，你可能会过于沉迷其中，连续读上几个小时。区不会激起你过多兴趣的东西，比如一本枯燥的书或是一份枯燥的报告，比可能会让你熬夜的对你有吸引力的东西要好。
《华尔街日报机构》：有睡眠障碍的人最晚什么时间可以喝含咖啡因的饮料？
维勒：咖啡因的功效很持久，会让你在晚上睡不着觉并且在晚上醒来好几次。它的半留存期，即留存在你体内的时间，约为八个小时，所以你在睡觉前八小时绝对应该避免喝这种饮料。
《中央华尔街日报》：倒时差时如何更好地入睡？
维勒：在身处的时区改变之后，在上午时接触尽可能多的光线，这会延长你清醒时段的时长，哪个哪家好好有助于同步你的生物钟，带来更好的睡眠。褪黑激素既可用作有效的镇静剂，也有助于使你的生物钟适应新时区。
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