Feeling crabby lately? Or simply worn out? Perhaps the solution is better sleep.
最近感覺易怒嗎？或者僅僅是太疲憊？可能解決方法是需要更好的睡眠。
Think about all the factors that can interfere with a good night's sleep — from pressure at work and family responsibilities to unexpected challenges, such as layoffs, relationship issues or illnesses. It's no wonder that quality sleep is sometimes elusive.
想想所有的能影響好睡眠的因素——從工作中的壓力和家庭的責(zé)任到意外的挑戰(zhàn)，例如裁員，關(guān)系問題或者疾病。因此怪不得高質(zhì)量的睡眠有時(shí)候很難以理解的。
Although you might not be able to control all of the factors that interfere with your sleep, you can adopt habits that encourage better sleep. Start with these simple sleep tips.
雖然你可能無法控制所有影響你的睡眠的因素，但是你可以養(yǎng)成良好的習(xí)慣改善睡眠。那就從這些簡(jiǎn)單的睡眠建議開始吧。
No. 1: Stick to a sleep schedule
第一：堅(jiān)持作息時(shí)間表
Go to bed and get up at the same time every day, even on weekends, holidays and days off. Being consistent reinforces your body's sleep-wake cycle and helps promote better sleep at night. There's a caveat, though. If you don't fall asleep within about 15 minutes, get up and do something relaxing. Go back to bed when you're tired. If you agonize over falling asleep, you might find it even tougher to nod off.
每天都按時(shí)上床睡覺和起床，即使是在周末，節(jié)假日和休假日。堅(jiān)持這樣能加強(qiáng)你身體休息周期并且有助于晚上良好的睡眠。但是有個(gè)警告，如果你在十五分鐘內(nèi)沒有入睡，那么起身放松一下。然后再去睡覺當(dāng)你累的時(shí)候。如果你入睡困難，那么你可能發(fā)現(xiàn)想打個(gè)盹都很難。
No. 2: Pay attention to what you eat and drink
第二：注意你的飲食
Don't go to bed either hungry or stuffed. Your discomfort might keep you up. Also limit how much you drink before bed, to prevent disruptive middle-of-the-night trips to the toilet.
睡覺時(shí)候不要太餓或太飽。這樣不舒服可能讓你睡不著。同樣限制你睡前飲酒量，這樣可以防止半夜擾人的上廁所。
Nicotine, caffeine and alcohol deserve caution, too. The stimulating effects of nicotine and caffeine — which take hours to wear off — can wreak havoc with quality sleep. And even though alcohol might make you feel sleepy at first, it can disrupt sleep later in the night.
尼古丁，咖啡因和酒精也要注意。尼古丁和咖啡因的刺激作用——可能需要幾個(gè)小時(shí)減弱——能破壞你的睡眠質(zhì)量。即使酒精可能開始會(huì)讓你有些困意，但是過會(huì)兒半夜時(shí)可能會(huì)妨礙入睡。
No. 3: Create a bedtime ritual
第三：弄個(gè)入睡的儀式
Do the same things each night to tell your body it's time to wind down. This might include taking a warm bath or shower, reading a book, or listening to soothing music — preferably with the lights dimmed. Relaxing activities can promote better sleep by easing the transition between wakefulness and drowsiness.
每晚都做相同的事情來提醒身體是時(shí)候放松了?？梢允窍磦€(gè)熱水浴或熱水澡，讀本書，或者聽些輕音樂——最好讓燈光暗一下。放松的活動(dòng)可以有助于好睡眠讓我們從覺醒緩慢過渡到困覺。
Be wary of using the TV or other electronic devices as part of your bedtime ritual. Some research suggests that screen time or other media use before bedtime interferes with sleep.
當(dāng)心使用電視或者其他電子設(shè)備作為你睡覺的儀式。一些研究者們表示在睡前使用電視或者別的媒體播放器可能會(huì)影響睡眠。
No. 4: Get comfortable
第四：要睡覺感覺舒適些
Create a room that's ideal for sleeping. Often, this means cool, dark and quiet. Consider using room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs.
布置一個(gè)很理想的睡覺臥室。通常，這意味著清爽，暗淡和安靜。考慮下使用讓臥室暗些的燈罩，耳塞，風(fēng)扇或者別的裝置來創(chuàng)造一個(gè)適合你的環(huán)境。
Your mattress and pillow can contribute to better sleep, too. Since the features of good bedding are subjective, choose what feels most comfortable to you. If you share your bed, make sure there's enough room for two. If you have children or pets, set limits on how often they sleep with you — or insist on separate sleeping quarters.
褥子和枕頭也可以更好幫助睡眠。對(duì)感覺好的雙上用品，可以選些自己感覺舒適的。如果你要分享你的床位，確保有足夠的兩人空間。如果你有孩子或者寵物，要適量控制和你一起睡的次數(shù)——或者堅(jiān)持分開睡覺。
No. 5: Limit daytime naps
第五：控制白天休息時(shí)間
Long daytime naps can interfere with nighttime sleep — especially if you're struggling with insomnia or poor sleep quality at night. If you choose to nap during the day, limit yourself to about 10 to 30 minutes and make it during the midafternoon.
白天長(zhǎng)時(shí)間的休息能影響你晚上的睡眠——特別是如果你在晚上受失眠困擾或者睡眠質(zhì)量不好。如果你要在白天小憩，控制在10到30分鐘內(nèi)并且在下午3點(diǎn)左右睡。
If you work nights, you'll need to make an exception to the rules about daytime sleeping. In this case, keep your window coverings closed so that sunlight — which adjusts your internal clock — doesn't interrupt your daytime sleep.
如果你晚上工作，那么關(guān)于白天的睡眠就需要做個(gè)特列。這種情況下，拉上你的窗簾那么陽(yáng)光——它將調(diào)節(jié)你的生物鐘——將不會(huì)在白天睡覺時(shí)候打擾你。
No. 6: Include physical activity in your daily routine
第六：在平日里做些體育活動(dòng)
Regular physical activity can promote better sleep, helping you to fall asleep faster and to enjoy deeper sleep. Timing is important, though. If you exercise too close to bedtime, you might be too energized to fall asleep. If this seems to be an issue for you, exercise earlier in the day.
有規(guī)律的進(jìn)行體育鍛煉可以促進(jìn)睡眠，幫你更快的入睡并且睡個(gè)好覺。然而，時(shí)間選擇很重要。如果你在靠近休息時(shí)間鍛煉，你可能會(huì)太興奮而難以入睡了。如果這是可能你的問題，那就白天早點(diǎn)鍛煉身體。
No. 7: Manage stress
第七：調(diào)節(jié)壓力
When you have too much to do — and too much to think about — your sleep is likely to suffer. To help restore peace to your life, consider healthy ways to manage stress. Start with the basics, such as getting organized, setting priorities and delegating tasks. Give yourself permission to take a break when you need one. Share a good laugh with an old friend. Before bed, jot down what's on your mind and then set it aside for tomorrow.
你有很多需要做——并且很多需要思考——你的睡眠很可能受影響。為了調(diào)整你生活平靜，考慮下健康的方式來調(diào)節(jié)壓力?？梢詮幕A(chǔ)的開始，例如做整理，設(shè)置下優(yōu)先順序和委派任務(wù)。讓自己能在需要休息的時(shí)候休息一下?？梢院屠吓笥褜㈤_心的笑話。睡覺前，草草記下你想的東西然后放一邊明天再說。
Know when to contact your doctor
知道什么時(shí)候去看醫(yī)生
Nearly everyone has an occasional sleepless night — but if you often have trouble sleeping, contact your doctor. Identifying and treating any underlying causes can help you get the better sleep you deserve.
幾乎每個(gè)人都偶爾有的失眠的時(shí)候——但是如果你經(jīng)常有睡眠問題，聯(lián)系你的醫(yī)生吧。識(shí)別下然后治療任何可能的潛在原因，這將能幫你恢復(fù)你本應(yīng)該有的健康睡眠。
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