七招幫你提高睡眠質量
It’s 2 AM. You’ve been trying to fall asleep for the past two hours.
凌晨2點。在過去的兩小時里，你一直想睡著。
You drift in and out of light sleep, not really able to reach that deep, restorative sleep you need to prep you up for the day that is to come.
你徘徊在似睡若無的邊緣，不能達到沉睡的狀態。而你需要一個安穩覺來恢復體力，好迎接第二天的到來。
After tossing and turning for a while, you check the time, only to find out that it’s already time to get up. The whole night went by and you didn’t get an ounce of sleep.
在輾轉反側一會兒之后，你看了看時間，發現已經到起床的時間了。整個夜晚過去了，你卻沒睡上一會兒覺。
Definitely not a good way to start your day. Sound familiar? If it does, then make sure to check out the best 7 tips that will help you boost the quality of your sleep, overnight.
以這種方式開始一天，絕不是一個好兆頭。聽起來熟悉嗎?如果是這樣，那么一定要看看以下7個最好的小貼士，它們將幫助你提高睡眠質量。
1. Have a Sleep Journal
1. 做好睡眠記錄
Any good old notebook will do the trick. Inside you’ll log the time you went to sleep, the time you woke up and the total sleep time.
任何一本好的舊筆記本都可以。在這本子里，你可以記錄什么時候上床睡覺，什么時候起床，還有總共睡了多久。
Keep that notebook close to your bed since this is the last thing you want to do before you fall asleep and the first thing you want to do when you wake up. With a sleep journal you’ll be able to do two things:
把筆記本放在床頭附近，因為做筆記是你睡覺前要做的最后一件事，也是你醒來后要做的第一件事。有一本睡眠記錄冊，你能做兩件事：
You’ll get a clear cut view of what’s your average bedtime, wake up time and your sleep length.
你將清楚地了解到平常你幾點入睡，幾點醒來以及睡眠時間。
With the help of the intel in your sleep journal it’ll be much easier to develop a healthy sleeping schedule.
有了睡眠記錄冊里的信息，完善一份健康的睡覺時刻表會更容易。
2. Go to Sleep Early
2. 早點睡
This is one of those obvious tips that no-one seems to follow.
這是最淺顯易懂的一條建議，但似乎沒人遵循。
Our bodies are geared to hit the hay as soon as the sun sets. A good rule of thumb is to go to sleep before midnight, where 10pm is seen as a sweet spot for most.
當太陽落山時，我們的身體就準備著要上床睡覺了。一條黃金法則是在午夜前入睡。對大多數人來說，最佳上床睡覺時間在10點鐘。
And I bet you've heard this before … one hour of sleep before midnight is worth more than two hours after midnight.
我打賭之前你也聽說過這種說法：午夜前的一小時睡眠抵得過午夜后的兩小時。
3. Eliminate Distractions
3. 減少干擾源
There are 3 types of distractions you need to get rid of to get a good night’s sleep. They are:
為了有好的睡眠質量，你需要擺脫的三種干擾是：
Distractions for the Mind - internet, TV, Xbox, smartphone, etc. Shut that stuff down at least 1 hour before bedtime so that your mind can zone out.
對思想的擾亂，比如網絡、電視、游戲機、手機等等。至少在睡前一小時，把它們全部關閉，這樣大腦才有片刻清閑。
Distractions for the Eyes - kill all sources of bright light. This includes modems, routers, smartphones and yes, even the moon. Switch off the tech stuff and roll out the blinds to block the moon rays. Wear a sleep mask if you have to.對眼睛的擾亂，屏蔽所有亮光來源，包括調制解調器、路由器、手機，甚至是窗外的月光。關掉這些電器開關，放下百葉窗阻斷月光的照射。如果有需要戴上眼罩。
Distractions for the Ears - kill the noise with some soft foam ear plugs.
對耳朵的擾亂。戴上軟式泡沫耳塞，屏蔽噪聲。
4. Be Physically Active
4. 讓身體活躍起來
Any kind of physical deed that will get your heart rate up will do a great deal of good when it comes to upping the quality of your sleep.
如果要提高你的睡眠質量，任何一種增加心臟跳動頻率的身體運動都會起到很大作用。
Do what you love the most - it could be parkour, soccer, weight lifting or even a light afternoon stroll in the park.
做你最喜歡的運動——可以是跑酷、足球、舉重，甚至是傍晚在公園里漫步。
But make sure you’re not doing hard-core physical stuff right before bedtime.
但是要保證在睡覺前你做的不是劇烈運動。
5. Have Clean Bed Linen
5. 清潔被單和枕套
If your bed feels, smells and looks like an Alien nest, then it’s time for you to bust out some clean bed linen.
如果你的床看起來聞起來感覺像是外星人睡的床一樣，那你就要換一床被單和枕套了。
This is one of the best things you can do to boost the quality of your sleep.
為了提高你的睡眠質量，這是你能做到的其中一件。
Change bed linen once a week and if you can, change the pillowcase daily.
如果可以，每周換一次被單，每天換一次枕套。
6. Avoid Coffee and Other Stimulants
6. 不喝咖啡和其它含興奮劑的飲料
Try not to drink coffee, red bull, green tea and stuff like that at least six hours before bedtime.
至少在睡覺前6小時，盡量不喝咖啡、紅牛、綠茶等含興奮劑的飲品。
Even if you can fall asleep with no trouble after drinking two cups of coffee right before you head out to bed, don’t do it.
即使你喝兩杯咖啡后還能輕易入睡，也不要這樣做。
Caffeine and other stimulants, right before bedtime, will mess with your melatonin production and your deep sleep.
在睡前飲用的咖啡因和其他興奮劑會擾亂褪黑激素的生成及影響你的深度睡眠。
7. Deep Breathing
7. 深呼吸
While in bed trying to fall asleep, focus on taking deep, long breaths.
當你躺在床上想要入睡，請集中精力在呼吸上，做深而長的呼吸。
Inhale slowly, exhale slowly. Deep breathing will keep your mind in the now and away from future worries and past regrets. I know this may sound like some new-age fluff, but deep breathing really works.
慢慢吸氣，慢慢呼氣。深呼吸會讓你著眼當前，使思想遠離未來的憂慮與過去的遺憾。我知道這一點都不新奇，但深呼吸真的有用。
In the end, if you want to sleep like a log every night, you’ll have to take good care of your health.
最后，如果你想要睡得很熟，你就需要好好顧著你的身體健康。
The 7 tips I talk about here are just the beginning. A sound diet and a smart workout plan will go a long way to make your sleep bulletproof.
我在這里談到的7個小貼士只是一個開始。要想睡個安穩覺，均衡的飲食與科學的健身也起到很大幫助。
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