#精華書摘 #為什麼要睡覺 #我知道你想下班了
#睡覺比你想得還要重要許多唷
⑴ 遵守規律的睡眠時間。
每天同一時間上床,同一時間起床。人是會按照習慣行事的生物,一旦養成睡眠規律,就很難調整改變。週末睡得較晚,並不能完全補償週間的睡眠缺乏,也會造成星期一早上更難早起。設定鬧鈴,提醒自己上床睡覺。我們常為起床時間設鬧鈴,卻沒有定時睡覺。如果十二項守則中你只能遵守一項,就是這一項了。
⑵ 運動好處多多,但是不能太晚運動。
盡量每天運動至少三十分鐘,但要在睡前二至三小時前結束。
⑶ 遠離咖啡因和尼古丁。
咖啡是一種興奮劑,在咖啡、可樂、某些茶飲和巧克力中都有,它的效果可能要八小時才會完全退去,因此傍晚的一杯咖啡會讓你晚上難以入眠。尼古丁也是一種興奮劑,常使吸菸的人睡得很淺。另外,戒除尼古丁時,吸菸的人早上常會太早醒來。
⑷ 避免睡前飲酒。
睡前小酌或許會讓你放鬆,但喝太多會使你缺少快速動眼睡眠,讓睡眠較淺。大量飲酒也可能造成夜間的呼吸問題。當酒精的作用在體內逐漸消耗掉後,也比較容易讓你在半夜醒來。
⑸ 避免太晚吃大餐、喝太多飲料。
輕食沒問題,但食物分量較多時會造成不消化,干擾睡眠。晚上喝太多飲料會導致夜裡必須常醒來上廁所。
⑹ 可能的話,不要服用會延後或干擾睡眠的藥物。
有一些心臟、血壓或氣喘方面常用的處方藥,以及咳嗽、感冒或過敏的非處方藥和草藥,有可能干擾睡眠模式。如果你有睡眠方面的困擾,可以告訴你的醫師或藥師,確認你正在服用的藥物是否和睡不好有關,也可以詢問你的藥是否可在白天或晚上較早時服用。
⑺ 不要在下午三點之後睡午覺。
午睡可以補充睡眠不足,但太晚睡午覺的話,可能會讓晚上更難入睡。
⑻ 睡前要放鬆。
不要把事情安排得太滿,讓你在睡覺前沒有機會放鬆。可以安排一些輕鬆的活動,例如閱讀或聽音樂,作為睡覺前的習慣。
⑼ 睡前泡個熱水澡。
泡完澡後體溫會降低,可以幫助你覺得想睡,泡澡也會幫助你身心舒緩放鬆,更易於入睡。
⑽ 臥室要黑暗、稍涼、沒有電子產品。
把任何可能打擾你睡眠的東西從臥室移走,包括噪音、明亮的光線、不舒服的床、過高的溫度。臥室偏涼可以讓你睡得更好。電視、行動電話或電腦都會造成干擾,剝奪你的睡眠。舒服的床墊和枕頭可以幫你好睡。失眠的人常會盯著時鐘看,因此要避免鐘面出現在視線所及之處,以免試著入睡時還在擔心時間。
⑾ 適當曬太陽。
日光是調節每天睡眠規律的關鍵。試著每天在戶外至少曬三十分鐘的日光。如果可能的話,黎明即起,或在早上使用亮度非常高的光源。如果你有難以入睡的問題,睡眠專家建議應該在早晨曬一小時的陽光,並在睡覺之前把室內燈光調暗。
⑿ 不要醒著而仍躺在床上。
如果你上床後二十分鐘仍然醒著,或開始覺得擔心或焦慮,最好起床做些輕鬆的活動,直到睡意產生。無法入睡的焦慮,會讓人更難入睡。
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這份睡眠守則來自NIH Medline Plus (Internet). Bethesda, MD: National Library of Medicine (US); summer 2012. Tips for Getting a Good Night's Sleep. Available from https://reurl.cc/Q9ybdM ;內文摘自《為什麼要睡覺?》一書附錄。作者沃克 Matthew Walker曾任哈佛醫學院擔任精神病學教授,現在則是加州大學柏克萊分校的神經科學暨心理學教授,創立「人類睡眠科學中心」,探討睡眠對於人類的健康和疾病的影響,發表科學論文超過一百篇。本書由 天下文化 發行。
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更多你所不知道的睡眠知識,都在《為什麼要睡覺?》這本好書
▫️紙本書 https://reurl.cc/9rjp5V
▫️電子書 https://readmoo.pse.is/3djgsn
good sleep床包 在 CheckCheckCin Facebook 的精選貼文
【享受露營樂】首先要擬定露營用品Checklist
⭐露營用品可買可租
⭐迷上露營的話通常裝備越買越多
#星期二提升正能量
野外留宿初體驗
即Check必備露營用品
受疫情困擾的日子,大家都想走向大自然,到郊野地方活動一下,去露營的念頭油然而生。作為露營初哥,對於露營要帶甚麼沒有概念?今日就同大家數一數必備露營用品!如果你的露營用品是租賃或問朋友借用,記得出發前先熟習操作方法,尤其帳篷、天幕等打開和收納方式,以免到荒山野嶺時手忙腳亂。
.帳篷
選擇帳篷需要留意重量、大小及季節,一般來說越輕的帳篷價錢越貴,但的確可以為行裝減輕不少負擔。帳篷大小要按使用人數而定,建議以[人數+1]去選購,即是2人用三人帳篷,因為空間與舒適度成正比,再加上需放置隨身物品,尤其冬天行裝多需要空間就更大。春夏天的帳篷物料宜透氣、有窗口甚至蚊網;秋冬天則講求帳篷保暖防風。
.睡袋
睡袋一般分為木乃伊式和信封式兩種,木乃伊式包覆性比較高,較為保暖,但不適合喜歡轉身的「反瞓」人士;而信封式睡袋將拉鏈拉開可以當被子用。購買時要注意保溫範圍 (Temperature Rating),說明睡袋適合哪種溫度使用。如果想提升睡眠質素,可以加上充氣床墊,在野外都有一夜好眠。
.天幕
天幕看似可有可無,但其實它可以為露營者帶來舒適的起居空間,因為它能遮風擋雨,亦能隔熱防曬,在天幕下煮食、用餐、嬉戲都很寫意。
.照明設備
在戶外過夜照明設備是必需的,燈具選擇視乎行程和露營場地,如果會在晚上行山的就需配備頭燈或其它行動電源照明燈,方便空出雙手活動。部份燈具還附有滅蚊、風扇等功能,亦要帶備手電筒以防不時之需。
.摺疊桌椅
不想坐在草地或石頭上開餐,就要自備桌椅,選擇時首重輕身及堅固。如果桌子和椅子並非一套購買,記得購買時要配合兩者高度。
.煮食工具
露營用的煮食工具都以輕便為主,想節省空間宜選摺疊式鍋具,通常一個平底鍋加一個湯鍋已可做到煎、炒、煮、烤、燉、蒸等功能。亦可以準備多功能的燜燒鍋,燜煮時可同時準備其它菜式。
.充電器
現代人生活離不開智能電話,所以記得攜帶大容量的充電器,尤其如果會攜帶平板電腦、充電式燈具、風扇等電器,需要用電的情況遠比你想像的多,充電器搭配太陽能充電功能就更理想。
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Getting ready for your first camping trip
A checklist for you
We have all been trapped at home for months during the pandemic, and many of us would love to get closer to nature. Hence, the idea of camping outdoors might pop up in our minds. As someone without camping experience, where do you start?
Let us go through a checklist together! If you plan to rent camping gears or borrow them from friends, make sure you learn how to use them, particularly the tent and canopy tent. Learning the proper way of installing and keeping these items can help you avoid a lot of unnecessary troubles.
.Camping tent
Do consider the weight and size of the camping tent, and if it is appropriate for the season. Tents that are lighter in weight are generally more expensive but they can significantly reduce the campers’ burden.
Determine the size of the tent based on the number of campers. We recommend you to follow the formula ‘number of campers +1’, meaning two campers to share a three-person tent. This will give everyone enough space to store his or her items and to chill, particularly during winter.
Opt for tents that are made from breathable materials when camping in spring and summer, and ensure they come with windows and proper mesh to allow air circulation and prevent insects from entering. During autumn and winter, opt for tents with good insulation.
.Sleeping bag
It is generally divided into two types: the mummy and the envelope. The mummy type can retain more heat as it is closed and form fitting, but it is not suitable for individuals who are used to tossing and turning during their sleep. The envelope type is more basic, as one can use it as a blanket once he or she unzips the sleeping bag.
When purchasing a sleeping bag, do take note of its temperature rating, as it will give you a hint of its ability to retain warmth. If you wish to improve your sleep quality, add another layer of inflatable mattress beneath the sleeping bag.
.Canopy tent
Canopy tent may seem negligible, but it will bring great comfort because it can protect campers from wind and rain and function as a shade screen. It would be an enjoyment to cook, dine and play beneath the canopy.
.Lighting equipment
This is exceptionally important for night use, and we should choose the right equipment based on the itinerary and the campsite condition. Headlamps would come in handy for night hiking. While some can repel insects, some even come with a fan to cool users down. It is also good to bring along a torchlight in case of emergency.
.Folding tables and chairs
If you do not wish to eat on the ground or rock then it is wise to prepare your own tables and chairs, which should be sturdy and lightweight. If they do not come from the same set, make sure they are all of the same height.
.Cooking utensils
Opt for portable and foldable lightweight utensils. All you need is just a pan and a stock pot for soup, and they can all be used for frying, cooking, grilling, stewing and steaming. If necessary, bring along a multifunction stew pot so you can prepare more dishes at one go.
.Power banks
It is a known fact that city folks cannot live without smartphones so make sure you prepare high-capacity power banks. If you are planning to bring items that consume high electricity such as notebooks, rechargeable light equipment, and fans, do consider using solar power banks instead.
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