I sometimes have trouble sleeping. Especially when my mind is burdened with thoughts or worries. There was a time when I could really sleep sans souci and I miss that tremendously. It will take a while till I reach that tranquility at night again, here is an article that tells us why it is important that we should sleep at the right hour and some tips for a good night's sleep.
文章出處: http://www.freundin.de/nachtruhe-schlafen-sie-schoen-72285.html
Kann uns überhaupt etwas mehr Kraft und Energie spenden, als ein erholsamer Schlaf? Schließlich entspannen wir uns in den Stunden der absoluten Ruhe am besten. Doch während unser Geist schlummert und zu träumen beginnt, arbeitet unser Körper auf Hochtouren. Vor allem unsere Haut fährt zu Höchstleistungen auf. Während sie uns am Tag noch vor schädlichen Umwelteinflüssen wie UV-Strahlen schützt, kümmert sie sich nachts um die Regeneration der gesamten Zellen. Der Schlaf ist für unseren Biorhythmus die wichtigste Phase, da sich die Zellen sogar bis zu achtmal schneller als am Tag erneuern. Neben der Regeneration werden außerdem Wachstumshormon für Haut und Haare ausgeschüttet, die sogenannten Somatotropine, und UV-Schäden repariert. Andere Hormone sorgen für eine bessere Aufnahme von Vitaminen und Feuchtigkeit. Die meisten dieser Prozesse finden am intensivsten vor 24 Uhr statt, weshalb die Phase vor Mitternacht als richtiger Schönheitsschlaf bezeichnet werden kann.
[小豆亂翻譯] Did you know that our body worked at full speed at night? We will explain to you how you (can) now slumber especially restfully and hopefully wake up soundly recovered.
Can something like a more restful sleep give us more strength and energy? Eventually we relax the best in the hours of absolute quietness. Yet our body works at full speed when our brain sleeps and begins to dream. First of all, our skin drives up to the best performance when it protects us from harmful environmental influences such as ultraviolet rays and sees to the regeneration of the entire cells at night. Sleep is an important phase for our biological clock, where the cells renovate even up to eight times as fast as in daytime. Apart from the restoration, (during our sleep, our body) spills the growth hormone for our skin and hair and repairs the ultraviolet damage. Other hormones provide for a better obsorption of vitamins and humidity. Most of these processes take place the most intensively before midnight. That's why the phase before midnight can be decribed as beauty sleep.
[小豆生字簿] Vokabeln
★ spenden - (v) to donate, to contribute ★ entspannen - (v) to relax, unwind
★ auf Hochtouren arbeiten - to work at full speed ★ der Haut - ("-e) skin, hide, peel
★ die Höchstleistung - (-en) best performance ★ schädlich - (a) harmful, detrimental
★ Umwelteinflüsse - (pl) environmental influences ★ gesamt - (a) entire, whole
★ die Zelle - (-n) cell, booth ★ achtmal - (a) eight times
★ erneuern - (v) to renovate, restore, revive ★ das Wachstumshormon - growth hormon
★ ausschütten - (v) to empty, tip out, spill ★ stattfinden - (v) take place
★ die Aufnahme - (-n) reception, absorption, taking up, ingestion
★ die Feuchtigkeit - humidity, dampness
★ weshalb - (a) which is why, for which reason, the reason why...
[小豆碎碎念] In order to obtain deep, restorative sleep, we should:
1. Keep a regular sleep schedule. Try to hit the sack and wake up at the same hour every day.
2. Set up an unwinding bedtime routine. It helps if we can establish a quiet, comfortable and relaxing sleeping enviornment to fall more deeply asleep.
3. Eat right and exercise regularly. Avoid too much food right before bed time so our body won't stay awake digesting.
4. Find outlet for stress and anxiety. We need to learn to manage our thoughts so we can have good quality sleep. Otherwise we will be kept awake or unable to fall back to sleep in the middle of night.
5. This is what works for me personally, cuddle with someone I really care. Or my favorite stuffed animal if there is none. It gives me a sense of security and contentment. When I do this, I sleep through the night and dream with a big smile on my face.