經常失眠？你可能有這8個壞習慣大綱
1. Going to bed too early
1.上牀太早
Sticking with a consistent sleep routine —a regular bedtime, and a regular wake time—strengthens your body’s circadian rhythms and the biological cues (like melatonin release) that help you fall asleep.
保持睡眠規律，有固定的睡覺時間和起牀時間，能加強身體的晝夜規律和生物信號（如褪黑激素釋放）來幫你入睡。
2. Getting in bed before you’re sleepy
2.還不困就上牀
Learn to recognize the difference between being tired and being sleepy—and hold off going to bed until you feel ready to nod off.
學會區分累和困，挺到困得要打盹了再爬上牀。
3. Drinking alcohol to help you nod off
3.喝酒讓自己產生睏意
One drink in the evening may help you fall asleep, but drinking more heavily can be stimulating, not sedating. Alcohol in your system at night disrupts your rest.
晚上喝一杯可能有助於睡眠，但喝太多會產生刺激，沒有鎮靜作用。體內的酒精夜間會干擾你休息。
4. Eating right before bed
4.吃完東西就上牀
The evidence is growing about the hazards of late-night eating, and weight gain and rising insulin and cholesterol levels are among the risks.
越來越多的證據顯示太晚吃東西有很多壞處，其中包括增重、胰島素和膽固醇升高。
5. Logging onto social media from bed
5.在牀上登錄社交網站
Holding your phone close to your face exposes you to bright, blue-wavelength light, which is especially disruptive to sleep. Establish a social media cut-off time of at least 60 minutes before bed.
手機離臉太近會使臉暴露在明亮的藍光之下，對睡眠干擾很大。要養成睡前至少60分鐘不登錄社交網站的習慣。
6. Thinking negatively about sleep
6.睡眠恐懼
Negative, distorted thoughts about sleep can trigger the body’s stress response, including raising blood pressure, heart rate, and brain activity, which further increases anxiety about your inability to sleep.
對待睡眠消極錯誤的看法會激發身體的應激反應，包括血壓升高、心率加快、大腦活動增多，會進一步增加你無法入睡的焦慮，
7. Staring at the clock
7.盯着鐘錶
Constantly checking the time ratchets up sleep-related stress, and makes it almost impossible to drift off.
頻繁看時間會提高睡眠壓力，使你根本就睡不着。
8. Trying to get more sleep than you need
8.睡夠了也儘量想多睡會
For some people struggling with sleeplessness, six or six-and-a-half hours might be a more realistic goal. By focusing too narrowly on hitting the eight-hour mark, you may inadvertently create stress that makes sleep harder to come by.
對於那些受失眠折磨的人來說，睡6個小時或6個半小時可能是更現實的目標。勉強要達到8小時的目標無形中就給自己製造了壓力，使你更難入睡。
