放松会降低代谢率，充足的睡眠也会降低代谢率，总的来说，人的性格也会变得平和沉稳。
Relaxation lowers metabolic rate, as does adequate sleep and in general an equable and balanced personality.
Calm 是一款可以帮助你放松和改善睡眠的应用程序。
以下是改善睡眠和得到放松的五大方法。
Here are the top five ways to improve your sleep and get some relax.
如果你尝试了这些建议却似乎无法放松，或者你的睡眠状态继续变糟，一定要联系你的医生或心理健康专家。
If you try these tips and can't seem to relax, or your sleep continues to worsen, be sure to reach out to your doctor or a mental health professional.
在考试期间，你想让你的大脑处于最佳工作状态，所以在睡觉前安排放松时间，避免深夜复习，尽量早点睡觉，这样你就能得到足够的睡眠。
During your exam period, you want your brain to work at its very best, so build in relaxation time before bed, avoid late night revision sessions and try to go to bed early so you get enough sleep.
其中很多不仅能够帮助你进入和保持睡眠，而且它们还能促进肌肉的放松。
Many of these can not only help you fall asleep and stay asleep, but they may also promote muscle relaxation.
放松能带来很多益处，比如低血压，更好的心血管健康，和更好的睡眠。
Relaxation brings with it numerous benefits such as lower blood pressure, better cardiovascular health, and better sleep.
在享受了一晚宁静而放松的睡眠后，新的一天就以攀爬本洛蒙德山开始吧。
After a quiet and relaxing night of sleep, start your day by hiking up Ben Lomond.
会让你有更好的睡眠，更放松而且精神上更敏锐。
The benefits include better sleep, feeling more relaxed, and being mentally sharper.
在不断的练习下，你将形成在放松和专注之间自由转换这种让人敬佩的能力——这不仅有助于睡眠，还可以在任何时候缓解生活中的压力。
With practice, you'll develop the esteemed ability to relax and center — not just to calm the mind for bed but any time the stresses of life are closing in.
火鸡的蛋白质可以合成大量的酪氨酸，酪氨酸可以生成多巴胺和去甲肾上腺素，并且对身心的放松和睡眠都有很大帮助。
This protein is a great source of tyrosine amino acid, which produces dopamine and noradrenaline and is great for relaxation and sleeping.
睡眠应该是平静而放松的阶段。
每一晚都要按照同样的方法进行放松，直至成为一种睡眠前的习惯。
Follow the same routine every night so your body gets into a habit and is conditioned for a sleep response.
在行为上，如果你的孩子较放松，睡眠更好，也会让母亲更放松。
On the behavioral level, if you have a baby that is more relaxed and sleeping better, that's going to relax the mother more.
这就是说我们中只有2.5%的人睡眠不足7个小时就可以感到彻底放松了，这个几率是1：40，即每40个人中只有1个这样的人。
That means just 2.5 percent of us require less than 7 hours of night a sleep to feel fully rested. That's 1 out of every 40 people.
另外可以尝试摄入1000毫克的钙(钙可以帮助你放松肌肉，缓解紧张，有助于睡眠)。
Also, try taking 1, 000 mg of calcium (it may calm your muscles and nerves, helping you sleep).
要是晚上能得到充足的睡眠，你的记忆力将会提高，因为你的大脑得到了放松。
If you get enough sleep at night, your memory will improve because you are resting your brain.
你可以为自己制定有规律的作息时间，并且及时放松，这样你就不会有任何睡眠问题。
Set a regular bed time for yourself and use an evening routine to wind down so you don’t have trouble sleeping.
压力和心理疲惫能够一直出现，尽管你已经有了相当多的睡眠。但是书面的确可以使你的身心得到放松。
Stress and mental fatigue can exist no matter how much sleep you get, but sleep does help refresh your body and mind.
但研究显示，事实上晚间喝酒的人睡眠中的快相睡眠时间较少，往往也得不到足够的放松。
But research has shown that people who drink alcohol in the evenings actually get less REM sleep and have less restful nights.
睡前喝酒或许会帮你身心放松，更快入睡，但也会让你在睡眠周期的后半程感到焦躁不安，睡眠质量难以令人满意。
Even though a nightcap may help you relax and fall asleep faster, it'll make the second half of your sleep cycle restless and unsatisfying.
渐进式肌肉放松训练用于克服压力，对睡眠也很有帮助。
睡眠不足减弱注意力，适应能力，处理多个任务和风险评估的能力，并且放松自制力。
Sleep deficits weaken concentration, adaptability, multi-tasking and risk-assessment abilities, as well as loosening inhibitions.
如果饮食和运动能有助于睡眠，那么平静安宁的心也可以。泡一杯花草茶，坐下来在灯下阅读放松你的心灵。
If diet and exercise contribute to sleep, so does a quiet mind. Take that cup of herbal tea and sit down with some light reading to relax your mind.
钙是一种非常棒的营养，可以给你的身体带来见效快的放松的成分，助你睡眠更好。钙可以降低血糖，血压，减少忧虑。
Calcium is a fantastic nutrient that will bring instant relaxing properties to your body and will help you sleep better. Calcium lowers blood sugar, blood pressure, and reduces anxiety.
各国超过86%的人认为安静会带来更加放松的睡眠环境。
Over 86% in every country agreed quietness created a more relaxing sleep environment.
绿茶富含一种叫茶氨酸的氨基酸，可以让大脑进入放松的状态，从而能让你进入深度睡眠，减缓压力，更加镇静。
Green tea has an amino acid called theanine, which sends your brain into a state of relaxed alertness that allows you to get a deeper sleep and respond to stress more calmly.
有节拍的捶击按摩可改善血液轮回，放松紧绷的肌肉，改善神经、免疫系统的功用，促进优质睡眠。
Rhythm percussion massage can improve the blood circulation, relax tense muscles, improve the nervous, immune system function, promote the quality of sleep.
有节拍的捶击按摩可改善血液轮回，放松紧绷的肌肉，改善神经、免疫系统的功用，促进优质睡眠。
Rhythm percussion massage can improve the blood circulation, relax tense muscles, improve the nervous, immune system function, promote the quality of sleep.
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