最近，#经常熬夜会变笨吗#经常熬夜会得抑郁症#的话题上了热搜。

经常熬夜？

那不就是我吗

广大网友表示：已经抑郁了

在央视新闻微博发布的视频中，医生提醒：

①经常熬夜，不仅记忆力会下降，大脑中的代谢产物也无法被及时清除，患阿尔茨海默病的几率随之增加；

②长期睡眠不足患抑郁症的风险更高，是常人的1-4倍。

而据统计，现阶段熬夜的主力军多为“90后”与“00后”，“边泡枸杞边熬夜”的朋克养生甚至成为了一种趋势。这个热搜要为我们敲响警钟了。

那么如何才能改掉熬夜的坏习惯？成为一个作息规律的健康人呢？小k带大家看看外网网友的建议吧~


要想克服晚睡，先养成早起的习惯





网友Claudiu认为，要想克服晚睡，一个简单的做法是养成早起的习惯。只要这个习惯养成，“早睡早起”很快就能成为大家每日的主旋律。




It is simple, it is so simple that in a matter of 4 days you won’t sleep in late.


Are you ready for the answer, do you….here it comes.


If you want to stop sleeping in late, make sure you wake up early, how early you may ask.


很简单，简单到四天之内你就不会睡懒觉了。


你准备好回答了吗....它来了。


如果你不想晚睡，那就一定要早起，多早你可能会问。


Well, wake up at 5–6 am, for 21 days consistently, and in that way, you are 100% going to sleep earlier, for example:

I wake up at 5:00 am each morning, and I go to sleep at 9:30 pm.

But, you are telling me that you can’t find the motivation to wake up early, to leave your cozy sheets, and pillow, where is warm and safe.

Do this, put your smartphone in another room to charge, get it off the silence mode, and bring the volume to the maximum, then use the 5-second rule by Mel Robbins.

Using these two things is it guaranteed to go to help you wake up early and stop sleeping in late.


每天早上5-6点起床，坚持21天，这样的话，你100%会睡得更早，例如:


我每天早上5点起床，晚上9点半睡觉。但是，你告诉我，你找不到早起的动力，那就让你的枕头和床单保持舒适与温暖。


做到这一点，把你的智能手机放到另一个房间充电，关掉静音模式，把音量调到最大，然后使用梅尔·罗宾斯(Mel Robbins)提出的5秒规则。


这两件事能保证帮你早睡早起。

Make sure you are doing this consistently for 21 days, no days off, even Sundays. because after 21 days your body will release the resistance of waking up that early, it will become more familiar with waking up that early.

Then you need to be consistent for the next 45 days, this is when your subconscious is installing the new program of waking up early.

Continue doing it until you reach 100 days.

CONGRATULATIONS, YOU ARE NOW OFFICIALLY WAKING UP EARLY EACH MORNING WITHOUT A PRESSURE.


确保你连续21天这样做，没有休息日，即使是周日。因为在21天后，你的身体会释放早起的阻力，它会变得更熟悉早起。


然后你需要在接下来的45天里保持一致，这是你的潜意识安装新的早起程序的时候。


继续这样做，直到你达到100天。


恭喜你，现在你正式开始每天没有压力地早起了。


养成良好的入睡习惯


网友Nguyen认为要想戒掉熬夜，首先必须清晰地明白熬夜地危害。然后，还要养成一个良好的入睡习惯，这样，熬夜的问题就会迎刃而解了。



Understand that lack of enough sleep is unhealthy Staying up late for a long time can cause you serious health issues. Lack of enough sleep is the root of severe conditions such a depression and fatigue. As such, it is essential that you ensure that you sleep well.


Make sure that you acknowledge that sleeping well can improve the functioning of your body.


了解睡眠不足是不健康的 长时间熬夜会导致严重的健康问题。睡眠不足是导致抑郁和疲劳等严重疾病的根源。因此，确保睡眠良好至关重要。


确保您承认良好的睡眠可以改善您的身体机能。

Monitor your lighting Exposing yourself to light such as screen before bed will cause you to stay awake. Your body is always stationed to stay awake when the light is on and sleep when it gets dark.


If bright light shines on your face before you sleep, you are telling your body that is time to be alert. Ensure that you use screen and computers later in the day if you must use them. This will enable you to fall asleep early.

监控您的照明 睡前将自己暴露在诸如屏幕之类的光线下会使您保持清醒。你的身体总是在灯亮时保持清醒，在天黑时睡觉。


如果在您睡前明亮的光线照在您的脸上，您就在告诉您的身体是时候保持警惕了。如果必须使用屏幕和计算机，请确保在当天晚些时候使用它们。这将使您能够早日入睡。

Practice good sleep hygiene. Just as you watch your personal hygiene every day it is important that you also observe your sleep hygiene. Having good sleep hygiene involves preparing your body to sleep without over stimulating it.


You require a good sleep for your body and brain to perform well. Treat your bedtime with real respect. This is because it is not just a place you collapse from a long day work but a place to relax peacefully.


养成良好的睡眠卫生习惯。正如您每天注意个人卫生一样，注意睡眠卫生也很重要。保持良好的睡眠卫生包括让您的身体在不过度刺激的情况下入睡。


你需要良好的睡眠才能让你的身体和大脑表现良好. 真正尊重您的就寝时间。这是因为它不仅是一个让您从漫长的一天工作中崩溃的地方，而且是一个安静地放松的地方。



重视睡前时光

网友Leroy认为重视睡前的时光，例行公事，让身体适应和尽快进入到睡眠状态也是必不可少的。这些准备工作对睡眠也产生了很大的影响。



The best and only way to sleep early is to force your body to do it. There is no real other way that is safe.


Get in the habit of sleeping early. That being said, one thing that I do ia have a nightly routine.


最好也是唯一的早睡方法就是强迫你的身体去睡觉。没有真正的其他方式是安全的。


养成早睡的习惯。话虽这么说，我做的一件事就是每晚都有例行公事。



For example, before bed, I will read for an hour, stretch for about 10 mins and brush mt teeth. After the teeth brushing, my body is naturally ready for sleep.


Get in the habit of developing a nightly routine and your body will follow suite. Lastly, set a bedtime. Whatever time you decide, stick to it.


例如，睡前，我会阅读一个小时，伸展大约10分钟，然后刷牙。刷完牙，身体自然就准备睡觉了。


养成每晚早睡的习惯，身体就会逐渐适应。最后，设定一个就寝时间。无论何时决定，都要坚持下去。



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