Chinese Beginner Course – Have a good sleep

Chinese Beginner Course – Have a good sleep

A: Do you have insomnia, often sleep not well?

B: Sometimes, but not too often.

A: I’m too busy with work, sleep is always bad, how can I sleep well?

B: insomnia, many people have tried. Although insomnia usually do not directly endanger the safety of life, but seriously affect the quality of life, people feel depression, anxiety, irritability, chronic insomnia even feel rather die than live. Some engaged in driving, operating machinery, but also because of insomnia and more prone to accidents, resulting in a significant loss of family and social. Mental illness, often due to insomnia, making the disease progression can not continue to work, or the maintenance of harmonious interpersonal relationships. Insomnia is to everyone’s attention.

A: I agree, but can you tell me what a good way not so insomnia?

B: First of all, before going to bed Do not eat too late or too hearty dinner in the evening not to drink plenty of fluids. Two hours before bedtime Do not eat the fruit, because some fruits are rich in potassium has a diuretic effect, can cause urinary frequency. In addition, before going to sleep to do some things can relax, such as a hot bath, listening to music (but not to vote for the sad and fast-paced music), moderate exercise, deep breathing, muscle relaxation with the imagination training, to help them fall asleep. Should not have their own medicines you eat, because the medication can not be timely and appropriate, but likely to cause insomnia, and addiction risk.

A: 你有沒有失眠的情況,就是常常睡不好覺?

B: 有的時候有,但是不是太頻繁。

A: 我最近工作太忙了,睡眠總是不好,怎麼能睡個好覺呢?

B: 失眠,是很多人都試過的。雖然失眠通常不會直接危及生命安全,但卻嚴重影響生活品質,使人感到憂鬱、焦慮、煩躁不安,長期失眠的人甚至會覺得生不如死。有些從事開車、操作機械的人,也因為失眠而更容易發生意外,造成家庭社會的重大損失。精神疾病的患者,也常因失眠,使得疾病惡化而無法持續工作,或維持和諧的人際關係。所以失眠是需要大家的重視。

A: 我同意啊,但是你能不能告訴我什麼好方法能不那麼失眠呢?

B: 首先,睡前不要進食太晚或太豐盛的晚餐,晚上不要喝大量液體。睡前兩小時勿食用水果,因為某些水果含有豐富的鉀,有利尿的作用,會造成頻尿。另外,入睡前可做一些能放鬆的事,如洗個熱水澡、聽音樂(但不要選悲傷及節奏快的音樂)、溫和的運動、深呼吸、肌肉鬆弛配合想像訓練等,來幫助入睡。切忌自己買藥亂吃,因為服藥不能適時適量,反而容易造成失眠,並有成癮的危險性。

A: nǐ yǒu méi yǒu shī mián de qíng kuàng ,jiù shì cháng cháng shuì bù hǎo jué ?

B: yǒu de shí hòu yǒu ,dàn shì bú shì tài pín fán 。

A: wǒ zuì jìn gōng zuò tài máng le ,shuì mián zǒng shì bù hǎo ,zěn me néng shuì gè hǎo jué ne ?

B: shī mián ,shì hěn duō rén dōu shì guò de 。suī rán shī mián tōng cháng bù huì zhí jiē wēi jí shēng mìng ān quán ,dàn què yán chóng yǐng xiǎng shēng huó pǐn zhì ,shǐ rén gǎn dào yōu yù 、jiāo lǜ 、fán zào bù ān ,cháng qī shī mián de rén shèn zhì huì jué de shēng bù rú sǐ 。yǒu xiē cóng shì kāi chē 、cāo zuò jī xiè de rén ,yě yīn wéi shī mián ér gēng róng yì fā shēng yì wài ,zào chéng jiā tíng shè huì de zhòng dà sǔn shī 。jīng shén jí bìng de huàn zhě ,yě cháng yīn shī mián ,shǐ de jí bìng è huà ér wú fǎ chí xù gōng zuò ,huò wéi chí hé xié de rén jì guān xì 。suǒ yǐ shī mián shì xū yào dà jiā de zhòng shì 。

A: wǒ tóng yì ā ,dàn shì nǐ néng bù néng gào sù wǒ shí me hǎo fāng fǎ néng bù nà me shī mián ne ?

B: shǒu xiān ,shuì qián bú yào jìn shí tài wǎn huò tài fēng shèng de wǎn cān ,wǎn shàng bú yào hē dà liàng yè tǐ 。shuì qián liǎng xiǎo shí wù shí yòng shuǐ guǒ ,yīn wéi mǒu xiē shuǐ guǒ hán yǒu fēng fù de jiǎ ,yǒu lì niào de zuò yòng ,huì zào chéng pín niào 。lìng wài ,rù shuì qián kě zuò yī xiē néng fàng sōng de shì ,rú xǐ gè rè shuǐ zǎo 、tīng yīn yuè ( dàn bú yào xuǎn bēi shāng jí jié zòu kuài de yīn yuè )、wēn hé de yùn dòng 、shēn hū xī 、jī ròu sōng chí pèi hé xiǎng xiàng xùn liàn děng ,lái bāng zhù rù shuì 。qiè jì zì jǐ mǎi yào luàn chī ,yīn wéi fú yào bù néng dí shí dí liàng ,fǎn ér róng yì zào chéng shī mián ,bìng yǒu chéng yǐn de wēi xiǎn xìng 。


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