睡眠好纔是真的好:8條小建議助你好眠
Make Time For Sleep
It's easy to say that getting a good night of sleep doesn't matter, or put it off for an extra hour of TV or to catch up on work. But sleep is like exercise or eating well: you need to prioritize it and build it into your day. Sleep is vital, and one of the most important things you can do for your physical and mental health.
爲睡眠騰出時間
容易說睡一個好覺不重要，或者爲了額外一小時的電視或加班時間推遲睡眠。但睡眠就像好好鍛鍊或吃飯一樣：你需要優先考慮它，把它納入你的一天之中。睡眠是至關重要的，你能爲你的身體和心理健康所能做的最重要的事情之一。
Keep A Consistent Schedule
Follow a regular routine. Try to get to bed and wake up about the same time each night.
保持一致的時間表
遵循規律作息。每天晚上在大約同一時間試着去睡覺或醒來。
Create A Relaxing Bedtime Ritual
Create a relaxing bedtime ritual, like taking a warm bath or reading a magazine. It's important to unwind before getting into bed.
創造一個睡前放鬆的儀式
創造一個放鬆的睡覺習慣，就像泡熱水澡或閱讀一本雜誌。重要的是在睡前放鬆。
Turn Off The Technology
Dim the lights one hour before desired bedtime and also turn off the screens one hour before bed. Light, including that from computers, iPads, TVs and smart phones, is the most powerful trigger for our neurotransmitters to switch to the 'on' position. If people have a tendency toward insomnia, they can be up for hours waiting to switch to turn off.
關掉科技產品
在想要睡覺前一小時將燈關暗，睡前1小時還要關掉屏幕。來自電腦、ipad、電視和智能手機上的光亮最強大地觸發我們的神經遞質切換到“醒“的位置。如果人們有失眠傾向，他們可能要等好幾個小時切換到睡眠模式。
Exercise
Get some exercise any time of day. Even a 10- to 15-minute walk each day could help you sleep better.
鍛鍊
在一天中的任何時間獲得一些鍛鍊。甚至每天一個10 到 15分鐘的散步都可以幫助你睡得更好。
Get Out Of Bed When You Can't Sleep
Most people who have sleep problems spend too much time in bed trying to sleep. If you are spending eight hours in bed and only sleeping six restless hours, why not get six hours of deeper sleep rather than eight hours of fragmented sleep? It's counterintuitive, but I recommend most of my insomnia patients go to bed a little (or a lot) later."
當你睡不着的時候就起牀
大多數有睡眠問題的人花太多的時間在牀上試圖睡覺。如果你花八個小時躺在牀上，只睡着六個小時，爲什麼不獲得六小時的深度睡眠而不是八小時支離破碎的睡眠？這是違反直覺的，但是我推薦我的大多數失眠患者稍微晚一點（或更晚）上牀。
Avoid Alcohol And Caffeine Too Close To Bed
Even if you think they are helping you fall asleep initially, alcohol and medicines that make you drowsy may affect your sleep throughout the night. To achieve a sound, restful sleep, ensure the last two hours before bed are void of these items or any strenuous activity so your body realizes it’s time for bed."
睡覺前避免飲酒和咖啡
即使你認爲一開始它們在幫助你入睡，使你昏昏欲睡酒精和藥物可能影響你整個晚上的睡眠。要獲得一個安定寧靜的睡眠，確保上牀前最後兩小時沒有用這些物品或任何劇烈活動，這樣你的身體就會意識到現在是睡覺時間了。
Dress Comfortably
Consider moisture wicking pajamas!
穿着舒服
考慮保溼吸汗的睡衣！
