繁忙時(shí)很難睡個(gè)好覺，但晚上不能好好休息使情況更糟。無論你是難以入睡，沉睡不醒或早起，有很多的問題，有關(guān)能否得到充分休息，許多問題存在。 下面的提示將改善你的睡眠方式，使你早晨更精神。
1. Stick to a Schedule:
1.遵守時(shí)間表：
One of the best ways to get the best rest at night is to create a firm schedule for going to sleep and waking up. If possible, select a time to go to bed when you naturally begin to feel sleepy. This will help combat insomnia by giving in to your body's natural cycle. If you tend to feel awake most of the night, it may take a week or two on your new schedule to begin feeling naturally sleepy at the time you choose to go to bed. Some people actually feel that waking up at the same time every day is more challenging than picking a set time to go to sleep. For the best results, you'll need to continue that same sleep schedule even on weekends when you may be tempted to sleep in longer or stay up later than usual.
晚上得到最好休息的最佳方式之一是制定一個(gè)睡覺和起床的嚴(yán)格時(shí)間表。如果可能的話，選擇感到困倦想睡覺的時(shí)間。適應(yīng)你身體自然循環(huán)后，這將有助于抗擊失眠。 經(jīng)常徹夜失眠的人可能需要一兩個(gè)星期來適應(yīng)你的時(shí)間表。事實(shí)上，有些人認(rèn)為每天同一時(shí)間醒來比設(shè)定時(shí)間睡覺更具挑戰(zhàn)性。為了達(dá)到最佳效果，你要遵守相同的時(shí)間表，即使在周末你想多睡或要晚睡的情況下。
2. Use Naps Wisely:
2.合理地午睡：
Naps are not always a bad thing. In fact, they can even improve the sleep you get at night since they prevent you from altering the sleep cycle you've developed. Try to nap only if you feel exceptionally tired during the day. Doing so will keep you from developing a reliance on naps while still allowing you to get your needed rest. When you find a nap is necessary, try to do it in the early afternoon. Limit your naps to around 30 minutes to prevent insomnia later on.
午睡并不總是一件壞事。事實(shí)上，午睡可以阻止你改變已形成的的睡眠周期， 甚至能改善晚上的睡眠。白天很累時(shí)要嘗試午睡，這樣做將抑制對午睡的依賴，同時(shí)使你得到需要的休息。當(dāng)你發(fā)覺午睡必不可少時(shí)，要盡量在下午早些時(shí)候休息。午睡限制在30分鐘左右，以防止晚上失眠。
3.晚上避免某些食物在夜間和飲料
3.晚上避免某些食物和飲料的攝入：
To get better rest while you sleep, avoid eating large meals at least two hours before going to bed. If you get heartburn easily, avoid spicy and fatty foods for dinner. Furthermore, you should avoid nicotine and caffeine in the evenings since these stimulants can make it harder to fall asleep. Steer clear of alcoholic drinks before bed since these may disrupt your sleep patterns. If you do need to eat or drink near bedtime, try items which can naturally promote sleep like milk, eggs, avocados, bananas, tuna and oats.
為了得到更好的休息，睡前至少兩個(gè)小時(shí)別吃太多。如果你很容易胃燒心，晚飯少吃辛辣和脂肪含量高的食物。此外，晚上要避免含尼古丁和咖啡因的東西，它們有刺激作用，使人難以入睡。睡前不能飲酒，因?yàn)檫@可能會打亂你的睡眠模式。如果你確實(shí)想在睡前吃或喝些東西， 能促進(jìn)睡眠的東西如牛奶、雞蛋、鱷梨、香蕉、金槍魚和燕麥都不錯(cuò)。
4. Make Your Bedroom More Sleep-Friendly:
4.臥室要布置的很舒適：
A great way to get better sleep is to do everything possible to make your bedroom more conducive to sleep. If you're sensitive to light while sleeping, get thick drapes to cover your windows or use an eye cover. If noises wake you up easily, use earplugs, a fan, a humidifier or a white noise machine in your bedroom. Spend time shopping for the right mattress and pillow, and adjust your thermostat to the best temperature for you. The key is to create the perfect environment that matches your personal sleep preferences. It's also helpful to keep your bedroom as a "sleep and sex only" space - watch TV, pay bills or work in other rooms whenever possible.
好睡眠的一個(gè)很好的方發(fā)就是盡可能讓臥室更加有利于睡眠。如果睡覺時(shí)你對光敏感，掛上厚窗簾或用眼罩。如果你容易被吵醒，那么使用耳塞、風(fēng)扇、加濕器或睡眠枕頭。購買合適的床墊和枕頭，將恒溫器調(diào)到最適合的溫度。關(guān)鍵是要?jiǎng)?chuàng)造完美的環(huán)境，符合您個(gè)人的睡眠偏好。它也有助于使你的臥室“僅用于睡覺和做愛”，盡可能地在其他房間看電視、支付賬單或工作。
5. Create a Relaxing Bedtime Routine:
5.營造一個(gè)輕松的就寢時(shí)間：
Doing something calming before bed can help you wind down after a long day and get ready to fall asleep. Try reading a book, having a cup of caffeine-free tea, listening to soothing music or taking a hot bath before heading to bed for the night. Eventually, this will become just as much of your sleep cycle as your set times for going to sleep and waking up.
睡前做一些鎮(zhèn)靜活動(dòng)可以幫助你放松，準(zhǔn)備入睡。讀點(diǎn)書，喝杯不含咖啡因的茶，聽聽舒緩的音樂或洗一個(gè)熱水澡。最終，這和你設(shè)定時(shí)間睡覺和起床的睡眠周期所產(chǎn)生的效果是一樣的。
6. Get Some Exercise:
6.做一些運(yùn)動(dòng)：
Exercising regularly can help you stick to your sleep schedule and fall asleep better. For most people, a morning or early afternoon exercise routine seems to work best because they feel more energized after working out. As an added bonus, the exercise should help lower stress and promote relaxation, which can also help you sleep better at night.
定期運(yùn)動(dòng)有助你堅(jiān)持睡眠時(shí)間表，睡眠會更好。對于大多數(shù)人來說，例行的早晨或下午較早的運(yùn)動(dòng)似乎效果最好，因?yàn)槟氵\(yùn)動(dòng)后會覺得更有精神。運(yùn)動(dòng)的另外一個(gè)好處是能減壓，還能放松，使你晚上睡得更好。
Although there are some prescription and over-the-counter medications to help you fall asleep, it's much better to develop a natural sleep cycle on your own whenever possible. If you've tried the steps above and still can't seem to get a good night's rest, talk to your doctor about other options.
雖然也有改善睡眠的藥物，但是盡可能的調(diào)整自己的睡眠周期會更好。如果你已嘗試了上述步驟，睡眠仍不能改善，那么找醫(yī)生看看吧。
