可可电台，每期节目一话题，让英语磨练耳朵的同时学到更多有益的小知识，丰富知识的同时受益于生活。

Ways could help you ease your nightmares and improve your sleep and quality of life.

帮助你缓解你的噩梦,改善你的睡眠和生活质量的方法。

Establish a sleep routine

建立睡眠规律

Create a nighttime routine to improve the quality of your sleep and reduce nightmares.

制定一个夜间计划来提高你的睡眠质量，减少噩梦。

Nightmares, Martin said, occur during rapid eye movement sleep, the phase during which our muscles relax and we dream. Waking up during REM sleep enables recollection of the dream and resulting distress.

马丁说，噩梦发生在快速眼动睡眠期间，这是我们肌肉放松和做梦的阶段。在快速眼动睡眠中醒来可以回忆起梦和由此产生的痛苦。

"One of the most effective ways to treat nightmare problems in adults is actually to get them sleeping more soundly (so) they wake up less often," Martin said.

马丁说:“治疗成人噩梦问题最有效的方法之一就是让他们睡得更沉，这样他们就不会经常醒来。”

A healthy sleep routine begets sound sleep. Develop one by exercising, setting regular sleep and waking times, ensuring your room is dark and cool, avoiding stimulating beverages after midafternoon and engaging in relaxing activities.

健康的睡眠规律能带来良好的睡眠。可以通过锻炼、设定有规律的睡眠和睡醒时间、确保你的房间黑暗凉爽、避免在下午三点左右喝刺激性饮料以及从事放松活动来培养这种能力。

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