你會睡覺嗎？11個提高睡眠質量的黃金法則

It's hard to force yourself out of bed when you wake up bleary-eyed, but one way to get up with ease is to prep your body to wake up at the same time feeling refreshed. Oftentimes, you're feeling groggy in the mornings because you're not getting good-quality sleep. Here are a couple of tips that may help:
睡眼朦朧的時候很難逼自己從被窩裏出來，但是有那麼一種能讓你輕鬆起牀的方式，那就是每天都在相同的時間神清氣爽地起牀。很多時候，你早晨起來時感到頭暈目眩是因爲你沒有得到高質量的睡眠。以下是一些建議，或許能幫助到你：

it consistent. Don't try to sleep in on the weekends to make up for lost sleep. Keep your sleeping schedule consistent and not erratic, which means waking up and sleeping at the same time every day. Whenever you alter the times you get up and go to bed, you're disrupting your body clock.
1.保持一致。不要總在週末時睡懶覺以彌補平時少睡的時間。保持一致而不是無定數的睡眠時間表，也就是說每天總在相同的時間起牀和睡覺。一旦改變起牀和睡覺的時間，就會擾亂你的生物鐘。

it checked out. Maybe the reason you're waking up drowsy is health-related. Certain medical conditions like sleep apnea can disrupt your night's rest. Disorders like depression can also cause you to feel drained of energy, a symptom that can contribute to your grogginess. Get it checked out with a doctor and treat the problem.
2.做體檢。你起牀時昏昏欲睡的原因或許和健康有關。有一些特定的症狀諸如睡眠呼吸中止症會影響你夜間的休息。抑鬱症之類的小病也會導致你感到渾身乏力，這是會引起你頭暈目眩的症狀之一。去找醫生檢查一下，解決一下這個問題吧。

snooze, you lose. Hitting the snooze button on your alarm clock can actually make you more tired. Your body will try to go into a sleep cycle, but it'll be disrupted every time you're woken up by the snooze button (which usually goes off every 10 minutes), leaving you lethargic for the rest of the day.
3.不要總是把鬧鐘按掉。按止鬧按鈕事實上會導致你更加疲憊。你的身體會嘗試進入一個睡眠週期，然而每次又會被下一次的鬧鈴吵醒（通常是每10分鐘一次），這會使你接下來的一整天都昏昏欲睡。

en your caffeine intake. Drinking caffeinated drinks is a double-edged sword. It's a stimulant that wakes you right up but tends to be less effective over time and the more you intake.
4.少喝點咖啡。喝含有咖啡因的飲料是一把雙刃劍。它是能令你打起精神來的興奮劑，但隨着你喝得越來越多，它的效果也會越來越差。

h what you eat and drink before you sleep. Be careful of ingesting caffeine, alcohol, sugary foods, and more before bed because they can affect the quality of your sleep. Ingesting a lot of liquids right before you sleep can also cause you to wake up to make bathroom trips during the night.
5.注意睡前的飲食。注意不要在睡前攝入咖啡因、酒精、甜食等，因爲它們會影響你的睡眠質量。睡前喝太多飲料也會導致你在夜間頻繁起來上廁所。 lighting before bed. During the hour or two before bedtime, dim the lighting so you can slowly transition to sleep mode. The flickering lights in your electronic gadgets can also cause your body to go to awake mode, so don't use them right before you go to bed, or at least, dim them as much as you can. This includes your TV, smartphones, and tablets.
6.睡前把燈調暗。在睡前一到兩個小時中，把燈光調暗，以便於你能夠慢慢地過渡到睡眠模式。電子產品發出的閃爍的光線也會使你的身體進入清醒模式。所以在睡前不要使用它們。或者至少把它們調得越暗越好。包括電視機、智能手機和平板電腦。

with your bedmate. If it's Fido waking you up throughout the night, kick him out of the bedroom, or set aside a pet bed for him to sleep on. If it's your partner, talk to him or her about the problem. If your partner wakes up earlier, ask him or her to use a vibrating alarm clock or be more mindful of the noises he or she makes while getting ready. And if your bedmate has sleep apnea, encourage him or her to seek medical help for it.
7.處理好你的同睡者。如果你的寵物在夜裏頻頻把你吵醒，把它從牀上踹下去吧。或者爲它準備一個寵物牀供它睡覺。如果是你的伴侶，就和他/她談一談這個問題。如果你的伴侶比你早起牀，就叫他/她設一個震動的鬧鈴或者多留心他/她在起牀時發出的噪音。另外要是你的同睡者有睡眠呼吸中止症，鼓勵他/她去看看醫生。

't work on your bed. Working on your bed may be comfortable, but it can also lead you to start associating the daily grind with it, which may make it hard to disconnect when you're drifting off into dreamland. Resolve to work in other locations.
8.不要在牀上工作。在牀上工作或許很舒服，但那也會令你開始把白天的瑣碎工作和它聯繫在一起，當你沉入夢鄉的時候也就很難不想到那些工作。在其他地方解決工作吧。

h the temperature. The temperature in your room can affect your sleep. Your body has a set temperature point that it tries to achieve while you're asleep, so if the room is too cold or hot, your body will be struggling to reach it, resulting in poor-quality sleep.
9.注意溫度。你房間內的溫度也會影響你的睡眠。當你睡覺時，你的身體有一組能保持其舒適的溫度點。假如房間太冷或太熱，你的身體會很難達到它，這也會導致低質量的睡眠。

it out. You've heard it before, and I'll say it again: regular exercise will help you sleep better, letting you wake up feeling refreshed in the morning.
10.多做鍛鍊。你已經聽過了，但我還是要再說一遍：規律的鍛鍊能幫助你睡得更好，能讓你在早晨神清氣爽地醒來。

sess your medications. The effects of certain medications that cause drowsiness can linger until the next morning. Check with your doctor to see if you can adjust the dosage or change medications.
11.重新評估你的藥物。那些會使你產生睡意的藥物的藥效直到早晨都難以褪去。去向醫生確認一下，看看你是否可以調整藥量或者換一種藥。