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减肥美容觉:教你睡出一个美人来

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小编摘要: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?睡眠不足会抑制生长激素,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,

导读: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。因此,高质量的睡眠对于爱漂亮的MM来说是非常重要的哦。



  Try these tips for making sleep a priority and getting your beauty rest:

1、Aim to up your snooze time  努力增加睡觉时间
      如果每天你增加一小时睡觉时间(比如说一晚六、七个小时),那么你每年能平均减去14磅。
   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.

2、Remind yourself it’s bedtime  提醒自己睡觉时间到了。
      让闹钟提醒你是时候睡觉了。
  You can’t always control when you wake up (darnthat 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.
  Depending on what time you have to get up, subtract7.5 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.


3Try calming supplements  补充一些“镇静剂”
      钙、镁具有天然的安眠作用,能舒缓神经系统,有助于睡眠。
   Try taking calcium and magnesium, which help calm the nervous system, acting as natural sleep aides. Aim to get in 600 milligramsof calcium and 400 milligrams of magnesium.
 
4、Bring on the dark 将光线调至最暗
      安静、温度较低以及黑暗的光线是最佳的睡眠环境。
   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.

5、Adopt a relaxation ritual 睡前练习放松
      听音乐、洗热水澡以及冥想,都是很不错的放松方式。

   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.
  

标签:睡眠 美容 减肥
14
2012-04-17 13:40 编辑:tinna_mm
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