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                怎樣睡出減肥美容覺
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                怎樣睡出減肥美容覺

                怎樣睡出減肥美容覺
                怎樣睡出減肥美容覺
                充足的睡眠既是減肥的又一良藥,還可以保證身體健康。那缺乏睡眠與肥胖有什么聯系呢?睡眠不足會抑制生長激素,這樣則會刺激食欲。美國臨床營養學雜志的一份研究顯示,與睡眠充足的人(每晚睡約8.5小時)相比,睡眠不足的人(每晚睡約5.5小時)每天會在零食里大量攝入卡路里。另外,睡眠不足的人不喜歡吃蔬菜,他們愛吃零食和膨化食品,不常吃那些容易飽肚的蛋白質和脂肪。因此,高質量的睡眠對于愛漂亮的MM來說是非常重要的哦。
                怎樣睡出減肥美容覺

                1、Aim to up your snooze time  努力增加睡覺時間
                   如果每天你增加一小時睡覺時間(比如說一晚六、七個小時),那么你每年能平均減去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.
                怎樣睡出減肥美容覺

                2、Remind yourself it’s bedtime  提醒自己睡覺時間到了。
                   讓鬧鐘提醒你是時候睡覺了。
                  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.

                3、Try calming supplements  補充一些“鎮靜劑”
                   鈣、鎂具有天然的安眠作用,能舒緩神經系統,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.
                怎樣睡出減肥美容覺
                 
                4、Bring on the dark 將光線調至最暗
                   安靜、溫度較低以及黑暗的光線是最佳的睡眠環境。
                  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 睡前練習放松
                   聽音樂、洗熱水澡以及冥想,都是很不錯的放松方式。
                  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.
                怎樣睡出減肥美容覺
                  
                專業外教招聘,首選北京恩科教育,權威外教中介公司。
                怎樣睡出減肥美容覺
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                怎樣睡出減肥美容覺 91亚洲国产成人久久精品

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