2017.03.25 回答

1.“關(guān)閉”大腦
“關(guān)閉”你的大腦，不要工作到睡前。至少在睡前一小時要結(jié)束工作。
2.理清大腦把1天所做的事情列出來，或者在每日要做的事情中，把已經(jīng)完成的標記出來。這些事情可以是我們的日常工作，其實我們每天的壓力大多也來自于這些事。第二天要做的事重新寫個列表。理清大腦的最佳方式是把自己的想法寫到日記里。
3. 放下思想包袱
4. 調(diào)整呼吸
調(diào)整好呼吸節(jié)奏是放松的最有效、最簡單的方式。然而，只有少數(shù)人有正確的方法，還有很多人認為這只是要做“深呼吸”。把一只手放到胸前，另一只手放在腹部。吸氣時，注意讓腹部隆起，處于下方的手移向外側(cè)。盡量不要讓另一只手移動，因為你的肩膀和胸部不應(yīng)該向上移動。當你呼氣時，讓你的腹部回收，同時要保證胸和肩膀不要動。盡量控制吸氣和呼氣之間的間隔一致。
5.幻想法如果你還感到精神緊張，那就來試試幻想法吧。想像一個能給你帶來快樂和放松感的地方。這個地方可以是現(xiàn)實生活中存在的，也可以是虛構(gòu)的，里面也可以有其他人或者只有你自己。想像你想看到的情景，想聽到的聲音，想聞道的氣味和你想品嘗的味道。把注意力集中在那里的人的身上，看他穿的衣服，看看當時的天氣如何。你想像的越深入細節(jié)，效果越好。
6.注意環(huán)境確保你的臥室通風良好，適度。為了讓你的大腦把床和睡眠聯(lián)系到一起，不要在床上看書或者在臥室看電視，玩電腦。
how to relax before going to bed
relaxation therapist penny-anne o'donnell shows you how to get a good night's sleep by winding down before bed. videojug explains the basics of how to relax before going to bed.
step 1: switch off allow your mind time to switch off. don't work right up to the moment you go to bed. finish any work you're doing at least an hour before going to bed.
step 2:de-clutter your mind
write a list of what you have achieved during the day, or tick off your achievements from a 'to do list'. these can be mundane, everyday tasks which are often the cause of most of our stress. make a new 'to do' list of what you want to achieve tomorrow. a good way to de-clutter your mind is to write down your thoughts in a diary.
step 3: throw away your tension if you are worrying about something, write it down, stand back, and think about what you can realistically do. write a possible solution down and then throw the piece of paper away and with it the associated tension.
step 4:breathe correct breathing is the most effective, easiest relaxation technique, yet few people get it right and many believe it is just a matter of taking "deep breaths". place one hand on your chest and the other on your abdomen. as you breathe in, focus on pushing out your abdomen so your lower hand moves outwards. try to make sure your other hand doesn't move, as your shoulders and chest shouldn't move up. as you exhale, allow your abdomen to move inwards while keeping your chest and shoulders still. try to make the inhalation, exhalation and the pause in-between the same length.
step 5:visualise if you are still tense, try a positive visualisation exercise. this involves imagining a place where you feel happy and relaxed. it could be a real or fictional place, in the company of a certain person or on your own. imagine the sights, sounds, smells and tastes you want to experience. focus on the other people there, the clothes worn and the weather. the more detailed the impression, the more effective it will be.
step 6:surroundings make sure your bedroom is well-ventilated but not drafty. to encourage your brain to associate going to bed with sleep, don't read in bed or have tvs, or computers in your bedroom.

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