健康指南 提高睡眠質量的八個關鍵(2)
4. Sleep in a dark room.
Too much light in your room, either blue light from electronics or light peering through the curtains from outside, will interfere with your sleep and the secretion of melatonin. If you can't eliminate certain electronics from your room, nor change to darker curtains or fully-shutting blinds, then invest in a good sleep mask. Don’t forget to take your sleep mask along for long flights as well.
4.睡眠時光線宜暗
無論是電器發的藍光還是從窗簾透進的光線。房間若是太亮，就會影響你的睡眠，干擾褪黑激素的分泌。如果你無法減少房間裏的電器，也不能換副較深的窗簾或不透光百葉窗。那就置購一副深度睡眠眼罩吧。在搭長途航班也不要忘了捎上它。
5. Sleep in a cold room.
Your body cools down naturally during sleep, so a lower room temperature will support your sleep as much as possible. Switch off your heating at night, as it might leave you waking up at night feeling overheated. Leave your window ventilation open, even in winter, to allow fresh air and oxygen to enter the room. The ideal room temperature for sleeping is recommended to be 12 degrees Celsius (54 F), while other experts claim a temperature between 60 – 65F is ideal.
5.睡眠時溫度宜低
你的身體在睡眠時會自然變涼，所以低溫環境對你的睡眠有益無害。晚上關掉暖氣，防止傍晚過熱醒來。即使在冬天也要打開窗戶，保持室內空氣流暢。睡覺時理想的室內溫度是12攝氏度（54華氏度），也有一些專家建議在60--65華氏度間。
6. Have a bedtime ritual.
Ease into sleep by doing relaxing activities: journal, read a book, burn a candle, do some stretches, meditate, so that you can prepare yourself mentally for sleep. Create a sunset in your house by bringing down the intensity of the lights half an hour to an hour before your intended bedtime. Listen to a CD with soft music, get into your pajamas some time before you plan to sleep, and have some herbal tea or hot milk. Don’t expect that you can run all day and then press the off-switch on yourself and drift off to sleep right away!
6.舉行睡前儀式
通過舒緩的小活動輕鬆入睡：如寫日記，看書，點根蠟燭，做伸展運動，冥想。這樣以來就可以在精神上做好睡前準備。在睡前半小時到一小時調暗室內燈光，營造出黃昏的氛圍。然後聽點輕音樂，提前換上睡衣，再來杯花草茶或熱牛奶。不要指望奔波一天後還能夠瞬間關閉身體電源進入夢鄉。
7. Turn your bedroom into a sleep retreat.
If you have the space for doing so in your house, take all electronics (including that TV) out of your bedroom, and turn it into a sanctuary for your sleep. Decorate your bedroom with images that invoke sleep and sweet dreams. Use quality bedding and a mattress your truly enjoy, and add fresh, crisply washed sheets to your bed. If you live on a much more confined area and your bedroom equals home office, storage room and pet house, then try to keep at least your bed welcoming and free of clutter.
7.讓房間迴歸簡約
如果家裏有多餘的空間，就把所有電器（包括電視）搬出臥室吧，將它打造成睡眠的聖地。用有助睡眠和美夢的圖畫裝飾房間。使用高質量舒適的牀具和牀墊，再鋪上一張清新潔淨的牀單。如果你的居住空間小得就像家庭辦公室、儲存室或者寵物間一樣，那至少要保證牀面的乾淨整潔。
8. Finish your day's business in your mind.
Plan your next day before you go to bed, so that you don't find yourself going over everything you need to do the next day while trying to fall asleep. If necessary, write down your worries before bedtime as well. Ideally, write your goals for the next day at the end of your work day into your planner. Think positive thoughts before you sleep, and keep gratitude and success lists to reflect on your day from a positive standpoint.
8.通過思考完成一天的事情
上牀前先計劃一下你明天的行程，這樣你睡覺的時候就不會憂慮明日之事了。如果有必要就在睡前寫下你的憂慮吧。最好在結束一天的工作後在行程裏寫下明天要做的事。保持積極的心態從正面角度去感恩並且記錄下當天的成就。
