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睡得香才不会胖:五招让你准点上床

2012-04-06 14:53

来源:网络

作者:

  Getting enough shut-eye is your best bet for slimming down and staying healthy. What’s the connection between a lack of shut-eye and a higher number on the scale? Sleep deprivation spikes the hormone ghrelin, which stimulates your appetite. This can cause you to eat up to 300 more calories a day than you would if you got a good night’s sleep. That adds up to a whopping 30 pounds a year。
  充足的睡眠既是减肥的又一良药,还可以保证身体健康。那缺乏睡眠与肥胖有什么联系呢?睡眠不足会刺激生长激素,这样则会刺激食欲。在睡眠不足的时候,你一天会多摄取300多卡路里,比平常睡眠充足时吃得多。一年下来,你就会有可能增加30磅。
  Case in point: Research published in the American Journal of Clinical Nutrition shows that people who are sleep deprived (sleeping about 5.5 hours per night) take in significantly more calories from snacking throughout the day than those who are well-rested (8.5 hours per night). And they aren’t jonesing for veggies: The sleepy snackers craved carbs and ate fewer proteins and fats, which help you feel full。
  美国临床营养学杂志的一份研究显示,与睡眠充足的人(每晚睡约8.5小时)相比,睡眠不足的人(每晚睡约5.5小时)每天会在零食里大量摄入卡路里。另外,睡眠不足的人不喜欢吃蔬菜,他们爱吃零食和膨化食品,不常吃那些容易饱肚的蛋白质和脂肪。
  Try these tips for making sleep a priority and getting your beauty rest:
  下列5个小贴士能让你优先考虑睡眠,让你睡上一个减肥美容觉:
  Aim to up your snooze time
  努力增加睡眠时间

  Try wrapping up nighttime tasks, such as emailing friends or straightening up the living room, earlier to give yourself more time to sleep. Need an incentive? If you increase the amount you sleep by one hour a night—say, from 6 to 7 hours a night—you could lose about 14 pounds a year on average。
  尝试早点结束晚上的工作,例如给朋友发邮件或打扫客厅的卫生,这样能让你获得较多的睡眠时间。需要鼓励鼓励?如果你每天增加一小时的睡眠时间(例如说,一晚睡6-7个小时),你每年就能减去14磅的肥肉。
  Remind yourself it’s bedtime
  提醒自己是时候睡觉了

  You can’t always control when you wake up (darn that 7:30am alarm!), but you can ensure that you go to a bed at a decent hour and get the good night’s sleep your mind and body need by setting your alarm clock to remind you to go to bed—not just to wake up in the a.m。
  你不能控制自己什么时候睡醒 (早上该死的7:30闹钟!),但你可以用设置好闹钟的方式,提醒自己是时候睡觉了,要让大脑和身体得到充分的休息。闹钟也可以叫你睡觉。
  Depending on what time you have to get up, subtract 7.5 hours from that time and set your alarm accordingly. So if you have to be up by 7:30am, set your alarm for midnight (or better yet, an hour earlier than that so you have time to get ready for bed and wind down) to signal it’s time to hit the sack。
  根据你要起床的时间,减去7.5小时,就能设定你的闹钟了。因此,如果你要在早上7点30分起床,那你就要在晚上12点设好闹钟(或是设置早一个小时,那你就可以早早做好准备,好好放松放松),提醒自己是时候上床睡觉了。
  Try calming supplements
  吃一些“镇静剂”

  Try taking calcium and magnesium, which help calm the nervous system, acting as natural sleep aides. Aim to get in 600 milligrams of calcium and 400 milligrams of magnesium。
  你可以尝试摄入一些钙和镁,这样能舒缓神经系统,它们有天然安眠的作用。摄入量可为:钙是600毫克,而镁是400毫克。
  Bring on the dark
  带来黑暗

  The best sleep environment is a dark, quiet and cool (between 60 and 68 degrees Fahrenheit). Be sure you have shades or curtains (or an eye mask) to block out light, which can keep you awake. If you can, remove all light-emitting electronics, such as TVs and computers from your bedroom. Darkness helps stimulate your body’s production of melatonin, a hormone that promotes sleepiness。
  黑暗、安静且凉快(温度介于华氏60-68摄氏度)的环境是最佳的睡眠环境。另外,光线会让人清醒,你要确保有遮光物或窗帘(或是一个遮眼罩)挡去光线。可以的话,你要移去房间里面的发光电子器材,例如电视和电脑。黑暗能让身体多产抗黑变激素,这种激素能促进睡眠。
  Adopt a relaxation ritual
  采用舒适的方式

  Stress can mess with your rest. Banish it and help bring on sleep by practicing soothing relaxation techniques, such as deep breathing, guided imagery, meditation or progressive muscle relaxation exercises. Or try listening to calming music or taking a warm bath or shower before bedtime. When you’re relaxed, your heart rate and respiration slow down, preparing your body to slip into slumber。
  压力会让你的作息一团糟。多练习放松的技巧,如深呼吸、图像引导、冥想和渐进性肌肉放松练习,能去除压力,回归睡眠。或者,你可以在睡前听听轻音乐、洗个热水澡。当你整个人都放松了,心跳和呼吸都会减缓,让身体准备进入睡眠。

(责任编辑:郭英杰)

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