Breus says writing down your worries can reduce anxiety's grip.
布瑞鲁斯称写下自己的烦心事可以缓解焦虑。
Keep a worry journal. Breus says writing down your worries can reduce anxiety's grip.
写烦心日志。布瑞鲁斯称写下自己的烦心事可以缓解焦虑。
Breus said the bath will relax your musculature and increase your core body temperature.
布鲁斯说，洗澡能放松你的肌肉组织，增加你的核心体温。
Although the book touts Breus as the Sleep Doctor, he is a psychologist with a PhD, not a physician.
尽管此书将布瑞鲁斯吹捧为睡眠指导医师，他本人是一名心理学博士，而不是内科医生。
As it happens, Breus says, you burn more calories during REM than in other parts of the sleep cycle.
布瑞鲁斯称，如果睡眠不足，在ERM阶段燃烧掉卡路里会远远多于睡眠周期的其他方面。
Breus said the most common reason people have trouble falling asleep is that they cannot turnoff their mind.
Breus说，人们难以入眠最常见的原因是他们不能停止自己的思考。
Breus USES a variety of distraction techniques, one of them is telling people to count backwards from 300 by 3s.
Breus采用了多种技术分散注意力，其中之一是告诉人们从300开始倒着数数3秒钟。
Breus spells out (and supports by citing research) several means by which too little sleep could lead to weight gain.
布瑞鲁斯清晰地阐述了(佐以研究实例)几种睡眠不足会导致体重增长的方式。
According to Breus, people sleep best when the room is between 65 and 75 degrees Fahrenheit and the bed's surface is between 82 and 86 degrees Fahrenheit.
据布鲁斯说，人们在房间温度是65至75华氏度之间，床的表面温度是82至86华氏度之间的时候睡眠最好。
Exercise is great for sleep, but Breus said that it's hard for the body to wind down after doing it. He advises finding an earlier time in the day to do exercise.
锻炼有利于睡眠，但布鲁斯说，如果是刚刚锻炼完，身体很难松弛下来，他建议在一天里找个更早的时间去锻炼。
At the same time, Breus says, sleep deprivation causes your body to release more ghrelin, the hormone that signals hunger, and less leptin, the hormone that tells your body it's full.
同时，他说，睡眠不足会使身体释放更多的生长激素释放多肽和瘦素，前者会发出饥饿信号，后者则会告诉身体已经吃饱。
At the same time, Breus says, sleep deprivation causes your body to release more ghrelin, the hormone that signals hunger, and less leptin, the hormone that tells your body it's full.
同时，他说，睡眠不足会使身体释放更多的生长激素释放多肽和瘦素，前者会发出饥饿信号，后者则会告诉身体已经吃饱。
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