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You know how important good nutrition and exercise are for your health and beauty, but do you know sleep is crucial too? When you doze you're getting more than rest. Sleep researchers say your body is healing and repairing itself. For this reason, dermatologists often suggest using your most "active" skin creams before bed. To avoid puffy, bloodshot eyes, dark under-eye circles and a pale washed-out complexion -- and for peak alertness and energy -- experts say you need eight hours of sleep a night. Here are some tips from the Sleep Disorders Institute at New York's St. Luke's Roosevelt hospital to help you get the sleep you need: Exercise every day. Even 20 minutes of walking can help keep stress hormones from interfering with your sleep. Avoid large meals just before bedtime. An active digestive system can disrupt sleep. Minimize light, noise and temperature extremes; your bedroom should be comfortably cool, about 68 degrees. Don't read, watch television or work in bed. Use the bed only to sleep. This helps prevent you from developing sleep disorders. Avoid caffeine, nicotine or other stimulants within four hours of bedtime. |
你一定知道營養和鍛煉對身體健康和面容十分重要，但是你知道睡眠的重要性嗎？ 打個盹要比單純的休息效果好。睡眠研究者們說，這時，你的身體正在自我恢復。出于此原因，皮膚科專家們常常建議在睡前使用活性很強的護膚霜。專家們說，人每天的正常睡眠應達到8小時，這樣才能保證頭腦清醒，精力充沛，避免出現眼睛浮腫、充血，黑眼圈，和面色蒼白等現象。 紐約圣盧克·羅斯福醫院睡眠失調研究所提出了以下幾個改善睡眠質量的方法： 要每天鍛煉。即使徒步行走20分鐘，也可以緩解壓力，保證睡眠。 睡前不宜吃“大餐”。消化系統劇烈運動會影響睡眠。 不要在光線很強、噪音大、溫度過高或過低的環境中睡覺，應保持臥室的涼爽舒適，68度（華氏）最佳。 不要在床上看書、看電視或工作。床只有一個用途--睡覺。這可以防止你失眠。 睡前四小時，不要喝咖啡或茶、吸煙或攝入其他具有興奮作用的東西。 |
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| Vocabulary: |
washed-out : 面色蒼白而帶倦容的 dark under-eye circles : 黑眼圈 |
