如何达到深度睡眠
经济学专业硕士-给辅导员的一封信
如何达到深度睡眠
Make the Sandman your best
friend when you use these tips to achieve REM,
or rapid eye movement sleep — and experience
its restorative benefits.
当你采用下面的建议来达到深度睡眠，瞌睡虫就是你最好的朋友，并体验恢复健
康的益处。
Step 1: Consult physician
Consult a
physician or sleep specialist to determine whether
you have a
disorder, such as sleep apnea, that
interferes with your ability to achieve REM
sleep.
请教医生
请教医生或睡眠专家来确认你是否有睡眠方面的问题，比如
睡眠窒息，那会影响
你完达到深度睡眠的能力。
Tip:Recognize
REM sleep by more rapid breathing and limb
immobilization.
小贴士:通过快速呼吸和固定肢体来确认深度眠期。
Step 2: Strive for quality sleep
Strive
for an overall quality sleep experience by
developing a healthy lifestyle
including a
regular bedtime schedule, exercise, and
relaxation.
为优质睡眠而努力
通过养成健康的生活方式包括固定的睡觉时间，运动和放松来为优质睡眠而努
力。
Tip:Know the first REM period occurs between
70 and 90 minutes after falling
asleep.
小贴士:深度睡眠期发生在睡觉后的70至90分钟。
Step 3:
Reduce interruptions
Reduce external factors
which may interrupt sleep to allow the regular
dream-rich REM sleep periods to occur
and expand throughout the night.
减少打扰
减少打扰睡眠的外部因素，来让做梦丰富的深度睡眠期进行并贯穿整个晚上。
Tip:Maintain a comfortable bedroom temperature
to avoid sleep disruption.
小贴士:保持舒适的房间温度来避免打扰睡眠。
Step 4: Avoid
antidepressants
Avoid taking antidepressants
which may suppress REM sleep, and be aware
that decongestants, diet pills, and
caffeinated beverages may also thwart your
ability to achieve REM sleep.
不要用抗抑郁药
不要用可能会扰乱深度睡眠的抗抑郁药，要清楚鼻塞药，节食药物和含咖啡因的
饮料可能会阻碍你进行浅
睡眠的能力。
Step 5: Avoid cigarettes
Don’t
smoke which often leads to light sleep and reduced
amounts of REM
sleep.
不要抽烟
抽烟会导致浅睡并较少深度睡眠的时间，所以不要抽烟。
Step 6:
Avoid alcohol
Avoid alcohol consumption which
keeps people in a light sleep stage and
reduces one’s ability to reach REM sleep
stages.
不要喝酒
喝酒会使人浅睡并减弱完成深层睡眠的能力，所以不要喝酒。
Step 7: Sleep longer
Extend your time
in bed if necessary to get at least 7 hours of
sleep each night,
providing ample time for REM
cycles to occur. Now, enjoy waking up in the
morning rested and ready to conquer the
world.
延长睡眠时间
如果有必要每晚至少睡7个小时，可以延长睡觉时间，从而留有
足够的时间来进
行深度睡眠。现在享受早起并准备占领世界吧。