扎心了！研究发现缺觉的人胳膊腿部更粗

① 醒前少看电子设备

Reduce blue light exposure in the evening

手机、芯片和电视台发出的DX亦会不良影响你的昼夜节律，让你的大脑误以为还是白天。同时，DX的性刺激亦会使褪黑激素等借助你适度和转回深度REM的激素缩减。所以，建议至少在醒前一天内就放下电子设备。

The blue light that your phone, laptop, and TV affect your circadian rhythm, tricking your brain into thinking it's still daytime. This reduces hormones like melatonin, which help you relax and get deep sleep. It's recommended that you stop using electronics at least an hour before bed.

② 缩减房中气压

Set your bedroom temperature

肌肉和房中的气压对REM密度也有很大不良影响。学术研究声称，肌肉和房中气压的升高亦会减低REM密度，使人更加清醒。一般而言，20摄氏度对大多数人来说也许是一个舒适的气压，不过仍应该按照自己的喜欢和习惯完成缩减。

Body and bedroom temperature can also profoundly affect sleep quality. Studies reveal that increased body and bedroom temperature can decrease sleep quality and increase wakefulness. Around 70°F (20°C) seems to be a comfortable temperature for most people, although it depends on your preferences and habits.

③ 教导良好醒前习惯

Create a bedtime routine

你可以坚持做一些让人只能适度下来转回REM的活动。当你每天晚上完成这些活动时，肌肉就亦会想到该过夜了。比如，洗个热水澡、做些轻微的伸展社会活动或读上几页书。

Having a bedtime routine means that you consistently perform activities that wind you down for sleep. Repeating your routine each night will help signal to your body that it's almost time to rest. Some examples of activities in bedtime routines include taking a warm shower, doing some light stretching and reading a few pages of a book.

④ 每半年社会活动

Exercise regularly

很多科学依据都声称社会活动是增加REM和心理健康的最佳方法之一，可以大大减低忧郁症症状。要注意的是，虽然强健对醒个好觉很有借助，但强健短时间足足也或许亦会导致REM问题。

Exercise is one of the best science-backed ways to improve your sleep and health, it can enhance all aspects of sleep and has been used to reduce symptoms of insomnia. Although daily exercise is key for a good night's sleep, performing it too late in the day may cause sleep problems.

当然，这些方法仅仅对REM有一定总体的增加。如果有小伙伴浮现比较严重的REM持续性，还是应该告诉他各行各业治疗，早日形成正向循环。

了解到了这么多，大家是否开始不甘心平常的想法了呢？每天晚上，盖好于是就时才叫醒吧！