图片来源：Getty Images / Seventhefour
Recommendations are independently chosen by Reviewed’s editors. Purchases you make through our links may earn us a commission.
Getting to bed at a reasonable hour can be challenging—even with the best of intentions. How many of us end up turning in late and then hitting the snooze button on the闹钟第二天早上？
如果您厌倦了早上感到困倦，我们有一些有关如何早些时候睡觉的技巧。
周末停止睡觉
您应该每天尝试同时醒来。
When it comes to getting a good night’s rest, one of the most important things is to keep a consistent sleep cycle throughout the week. The idea that you can cut back on zzz’s during the week and catch up over the weekend是一个神话.
In fact, experts say this habit can throw off your body’s昼夜节律, or natural sleep cycle.
“The most effective practice is to get up at the same time each morning and get good light exposure in the visual system,” says莱昂缺乏, an emeritus psychology professor at Adelaide Institute for Sleep Health at Flinders University in Australia.
Sleeping in late means you won’t be exposed to light until later in the day, which will cause your body’s internal clock to drift toward a later schedule, Lack says. This can lead to a vicious cycle where you want to go to bed later and wake up later each day.
Prioritize getting enough hours
How much you sleep matters more than when you sleep.
成年人应该每晚睡7到9个小时，而青少年和孩子需要更多。
少于您需要的睡眠比您需要的少于您的血压更高的风险和增加其他问题的压力激素。Ashanti Woods博士，巴尔的摩的Mercy家庭护理医生的儿科医生。
伍兹向要求他的意见的患者和朋友推荐早起的就寝时间。他说早些时候醒来boost your mood和energy because of the greater exposure to daylight hours. But if you’re sleeping enough and sleeping consistent hours, don’t panic about getting the early worm.
“As long as you're getting the hours of sleep, [I] think that that outweighs the actual time that you go to sleep,” Woods says. “Suppose I need 10 hours of sleep and I go to sleep at 8 p.m., that means I’m waking up at 6 a.m. Compare that to the person who goes to bed at 10 p.m. and wakes up at 8 a.m. Both of those people are going to thrive… as long as you get the amount of sleep that is advantageous.”
开始缓慢并专注于唤醒时间
第一次醒来时，请尝试获得一些阳光。
如果您想转移到较早的睡眠时间表，请不要急于您的身体。Dr. Brandon Peters，弗吉尼亚梅森医疗中心的睡眠医师。
他建议人们每周以15分钟的增量调整唤醒时间。这种更改应通过15至30分钟的阳光或light box醒来后立即接触。
“As this continues over several days, the desire for sleep will gradually shift earlier, too,” he says.
彼得斯说，可能会有更大的变化，但是通常至少需要一天才能适应您改变唤醒时间的每个小时。
创建时间表
Meal prepping can help you save time and sleep more.
Woods suggests making a schedule for yourself and rearranging your time in a way that’s conducive to sleeping more. And this doesn’t just include a bedtime and wake time.
For example, if you often stay up late making lunches for your kids, considermeal preppingon Sundays to get ahead for the week. You can also consider picking out clothing ahead of time if choosing an outfit eats up time in the morning.
“设置a plan just to say, ‘Hey, I'm going to do this and then stick to it,’ ” Woods says.
Stay away from cell phones and other screens at night
Light from screens might be bad for your sleep.
Exposure to blue light from cell phones or watching TV close to bedtime might delay your body’s production of melatonin, a hormone that influences sleep. Just as you should seek out bright light in the morning, you should avoid it in the evening.
“傍晚时分的屏幕曝光会加剧身体时钟的延迟，应避免使用，或者用在线应用程序或blue light blocking glasses,” Lack says.
虽然我们是调解应用程序, that doesn’t totally kick a phone out of your bedroom. If you ask us, we suggest purchasing an alarm clock like the尖锐的梦幻匠要么阁楼to avoid the usual blaring you might associate with such products. We’re also big on a few screen-free meditation devices, such as theMorphée和多夫.
产品专家Reviewedhave all your shopping needs covered. Follow Reviewed onFacebook,Twitter,Instagram,tiktok， 和Flipboard有关最新交易，产品评论等。
Prices were accurate at the time this article was published but may change over time.
