4. Exercise Enables Sleep　锻炼有助于睡眠

　　People with regular exercise routines often sleep better and have fewer incidents of insomnia than those don't get regular physical activity. Exercise promotes sleep and improves sleep quality by altering brain chemistry. Exercising moderately for 20 to 30 minutes three times a day, combined with meditation or tai chi in the evening, will not only help you fall and stay asleep, but will also increase the amount of time you spend in R.E.M. sleep. In fact, for some people, exercise alone is enough to overcome sleep problems. Exercise in the morning or afternoon, but do not exercise for at least two hours before bed.

　　那些有日常锻炼习惯的人通常会有较好的睡眠，而且和那些没有定期锻炼习惯的人来说，他们很少有失眠的状况。锻炼有助于睡眠，它让大脑产生有益的化学物质改善睡眠。每天花20到30分钟的时间适度地锻炼三次，同时在晚上做会儿冥想或太极，不仅会让你快速入睡，而且还会增加你处在 R.E.M.睡眠中的时间。事实上，对许多人来说，仅仅依靠锻炼就可以解决所有的睡眠问题。早晨下午都可以去做锻炼，但不要在睡觉前两个小时内去做运动。