Healthy sleep 健康睡眠

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.,你知道睡眠對你的身

2、心健康至關(guān)重要。但是，你怎么能知道你真的睡得好嗎？尤其是如果你工作是輪班的，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.,在短期內(nèi)，缺乏足夠的睡眠會影響判斷，情

3、緒，學(xué)習(xí)和記憶信息的能力，并可能增加嚴(yán)重事故和傷害的風(fēng)險。,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.,從長期來看，長期的睡眠不足會導(dǎo)致一系列的健康問題，包括肥胖，糖尿病，心血管疾病，甚至早期死亡。,healthy sleep habits can m

4、ake a big difference in your quality of life. having healthy sleep habits is often referred to as having good “sleep hygiene.”,sleep hygiene,健康的睡眠習(xí)慣會使你的生活質(zhì)量有很大的不同。健康的睡眠習(xí)慣通常被稱為有良好的“睡眠衛(wèi)生”。,tips,1.固定睡覺和醒來的時間,2.如果午睡不要超過45分鐘,fixed time of sleep and wake up,if you take a nap not more than 45 minutes,tips,

5、3. 睡前4小時內(nèi)不要飲酒。也不要吸煙。,4. 睡前6小時內(nèi)不要攝入咖啡、茶、巧克力以及一些碳酸飲料。,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小時不要吃辛辣，甜的食物。睡前吃少許零食是可以的,6.平時要經(jīng)常鍛煉，但睡前不要鍛煉,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.床上用品要舒適,8.臥室溫度要適宜，室內(nèi)通風(fēng)良好,bed to be comfortable,bedroom temperature should be appropriate, indoor ventilation is good,tips,9.消除影響睡眠的聲音，盡量避免光亮,10.床只為睡眠場所，不在床上工作、消遣等,eliminate