LIFESTYLE
Looking After Yourself
照顧自己
How to combat a bad night’s sleep and feed your brain
如何克服惡質睡眠並滋養大腦

[Several] ways to make it through the day after a terrible night’s sleep

 © 2016, Prevention Magazine. Distributed by Tribune Content Agency, LLC.

 

Between work [and] kids, logging seven to eight uninterrupted hours can feel like a joke. [But] instead of beating yourself up for yet another lousy night of sleep, use these tips to make the most of what you got.

 

  1. 1. Don’t delay the inevitable

 Research shows snooze-button sleep is fragmented sleep, and fragmented sleep is not restorative sleep. It’s a good rule of thumb [to] set your alarm for the actual time you need to wake up, says Alice Doe, a sleep medicine specialist at Borgess Medical Center in Michigan, and then actually get up.

 

  1. 2. Give caffeine a fair chance to kick in

  Experts typically stick to an upper limit of roughly four cups of coffee. But too much coffee can leave you with headaches, heart palpitations and a serious case of the jitters, Doe says. Keep in mind that it takes about 30 minutes for caffeine to kick in, so pace yourself throughout the morning and have a cup around noon or 1 p.m., she says. After that, stick to decaf.

“Caffeine takes a long time to be eliminated from your body,” Doe says.

 

  1. 3. Avoid dwelling on it

  Never underestimate the power of positive thinking. Yes, you didn’t get enough sleep. No, that doesn’t guarantee today will be a wash. Put on your favorite top, that special-occasions-only piece of jewelry, a fun lip color—something for you to feel good about, Doe says, then use it to keep up the sunny attitude throughout the day.

 It’s going to be a challenge, she says, but try to make this a “glass-half-full” kind of day. Studies say positive thinking can help you cope with stressful situations.

 

  1. 4. Tackle your tough projects first

 Getting through any actual work may be the hardest part of today. Budget your energy and get the big stuff out of the way early. Research suggests that you’ve got a two-hour window when you’ll be at your best, starting one hour after you wake up, Doe says. She suggests tabling any major decisions, whether they’re personal or professional, for a more well-rested day.

 ...

 

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