¼¼»óÀÇ ¸ðµç ¼ö¸é ¿ä¹ýÀ» ´Ù ½áºÃ´Âµ¥µµ(try every sleep remedy under the sun) ¿©ÀüÈ÷ ÀáÀ» ¼³Ä£´Ù¸é(sleep fitfully) À½½ÄÀ» µûÁ® º¼ ÇÊ¿ä°¡ ÀÖ´Ù°í ÇÑ´Ù. ¿µ±¹ÀÇ ¿µ¾ç Àü¹®°¡(nutrition expert) ¼Î·² ¸®½º°í´Â ¹ãÀáÀ» Àß ÀÚ·Á¸é(get a good night's sleep) ÀáÀÚ¸® µé±â Àü¿¡ ÇÇÇؾß(avoid eating before bed) ÇÒ ´Ù¼¸ °¡Áö À½½ÄÀÌ ÀÖ´Ù°í ¸»ÇÑ´Ù.
ºó¼ÓÀ¸·Î ÃëħÇÏ·Á´Ù(go to bed on an empty stomach) ½ÉÇÑ °øº¹°¨À» ´À³¢´õ¶óµµ(feel hunger pangs) Àý´ë ¼Õ´ëÁö ¸»¾Æ¾ß ÇÒ °Í Áß Çϳª´Â °¨ÀÚĨ µî Ĩ Á¾·ù´Ù. ¼Ò±ÝÀÌ ÀÜ¶à µé¾îÀÖ¾î(be loaded with salt) ¸ÔÀ»¼ö·Ï ¹è°íÇÄÀ» ´õÇÏ¸é¼ °ú½ÄÀ» ÇÏ°Ô ÇÑ´Ù(lead to overeating). °Ô´Ù°¡ ¸ö¿¡ Å»¼ö Çö»óÀ» ÀÏÀ¸ÄÑ(cause the body to dehydrate) ½Åü Á¶Á÷¿¡ ü¾×ÀÌ Á¤Ã¼µÇ´Â ºÎÁ¾(Ý©ðþ¡¤water retention) Çö»óÀÌ µ¿¹ÝµÇ¸é¼ ¼÷¸éÀ» ¹æÇØÇÑ´Ù(obstruct sound sleep).
¸Å¿î À½½Ä(spicy food)µµ ÇÇÇØ¾ß ÇÑ´Ù. Ä«·¹µµ Æ÷ÇԵȴÙ. ²¿¸£¸¤°Å¸®´Â ¹è¸¦ ÁøÁ¤½ÃŲ´Ù°í(settle your roaring stomach) ¿©·¯ ¾ç³äÀ» »ç¿ëÇÑ(use an array of spices) À½½ÄÀ» ¸Ô¾î´ë¸é ¸¹Àº ¹®Á¦¸¦ À¯¹ßÇÒ(cause a whole host of problems) ¼ö ÀÖ´Ù. ĸ»çÀ̽Š¼ººÐÀÌ Ã¼¿Â Á¶ÀýÀ» ±³¶õÇØ(mess up your body's temperature regulation) ¼ö¸éÀ» ºÒ¾ÈÁ¤ÇÏ°Ô ÇÑ´Ù.
ÃÊÄݸ´Àº ¼ö¸éÀ» ÀúÇØÇÏ´Â ¹°Áú ¼¼ °¡Áö¸¦ ÇÔ²² ÇÔÀ¯ÇÑ(contain a trifecta of substances) ÃÖ¾ÇÀÇ º¹ÇÕÀû Á¸Àç(perfect storm)´Ù. Á¤½ÅÀ» ¸»¶Ë¸»¶ËÇÏ°Ô ÇÏ´Â(keep you wide awake) Ä«ÆäÀÎ, Å׿Àºê·Î¹Î, ´çºÐÀÌ ÇѲ¨¹ø¿¡ ÀÛ¿ëÇØ ±äÀåÀ» Ç®°í ½¬·Á´Â(wind down) »ç¶÷À» ¹ã»õ ÇѼûµµ ÀÚÁö(sleep a wink) ¸øÇÏ°Ô ÇÑ´Ù.
Ä¡Áîµµ ¿äÁÖÀÇ ´ë»ó(another one to watch out for)ÀÌ´Ù. Á¤½ÅÀ» ±ú¾îÀÖ°Ô(feel alert) ÇÏ´Â ¾Æ¹Ì³ë»ê Ƽ¶ó¹ÎÀ» ´Ù·® ÇÔÀ¯ÇÏ°í ÀÖ¾î ÀáÀÚ¸® µé±â Á÷Àü¿¡ ¸ÔÀ¸¸é(eat right before bedtime) ½É¹Úµ¿ ¼ö¸¦ ³ôÀÌ°í(increase heart rate) ¾Æµå·¹³¯¸° È£¸£¸óÀ» ºÐºñÇÏ´Â ºÎ½Å(Üùãì)À» ÀÚ±ØÇØ(stimulate the adrenal glands) ¼ö¸éÀ» ¹æÇØÇÑ´Ù. º£ÀÌÄÁ, ÇÜ, ÆäÆ۷δϿ¡µµ Ƽ¶ó¹ÎÀÌ ¸¹ÀÌ µé¾îÀÖ´Ù.
¹«½¼ ÀÏÀÌ À־(come rain or shine) ÀáÀÚ±â Àü¿¡ ¸ÔÀ¸¸é ¾È µÇ´Â °ÍÀº ¾ÆÀ̽ºÅ©¸²ÀÌ´Ù. ´Ü À½½Ä(sugary food)Àº óÀ½¿£ Ç÷´çÄ¡¸¦ Ä¡¼Ú°Ô Çß´Ù°¡(send blood sugar levels spiking at first) ÀáÀÌ µå´Â ½Ã°£¿¡ ±Þ°ÝÈ÷ ¶³¾îÁö°Ô ÇÑ´Ù. ±×·¯¸é ¸ö¿¡¼± ÀÀ±Þ »óȲÀÌ ¹ú¾îÁø °ÍÀ¸·Î Âø°¢ÇØ(delude itself) ½ºÅ×·ÎÀ̵å È£¸£¸ó ÄÚ¸£Æ¼¼Ö ºÐºñ¸¦ Áõ°¡½ÃÄÑ »õº® ½Ã°£¿¡ ¿©·¯ Â÷·Ê Àá¿¡¼ ±ú¾î³ª°Ô(wake up multiple times in the wee hours) ÇÑ´Ù.
¹è°¡ °íÆļ µµÀúÈ÷ ÀáÀ» ÀÌ·ê ¼ö ¾ø´Â °æ¿ì¿£ ¾î¶»°Ô ÇØ¾ß ÇÒ±î. ü¸®, »ý²Ü, ¹Ù³ª³ª, ¾Æ¸óµå´Â ¼ö¸éÀ» µ½´Â ¸á¶óÅä´Ñ ºÐºñ¸¦ ÃËÁøÇÏ´Â È¿°ú(effect of promoting the secretion of melatonin to help with sleep)°¡ ÀÖ´Ù°í ÇÑ´Ù.
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