睡眠小贴士：7步就让你睡得更好#成人健康【Mayo健康指南】

译者 龙天麟

Feeling crabby lately? Or simply worn out? Perhaps the solution is better sleep.

最近感觉易怒吗？或者仅仅是太疲惫？可能解决方法是需要更好的睡眠。

Think about all the factors that can interfere with a good night's sleep — from pressure at work and family responsibilities to unexpected challenges, such as layoffs, relationship issues or illnesses. It's no wonder that quality sleep is sometimes elusive.

想想所有的能影响好睡眠的因素——从工作中的压力和家庭的责任到意外的挑战，例如裁员，关系问题或者疾病。因此怪不得高质量的睡眠有时候很难以理解的。

Although you might not be able to control all of the factors that interfere with your sleep, you can adopt habits that encourage better sleep. Start with these simple sleep tips.

虽然你可能无法控制所有影响你的睡眠的因素，但是你可以养成良好的习惯改善睡眠。那就从这些简单的睡眠建议开始吧。

No. 1: Stick to a sleep schedule

第一：坚持作息时间表

Go to bed and get up at the same time every day, even on weekends, holidays and days off. Being consistent reinforces your body's sleep-wake cycle and helps promote better sleep at night. There's a caveat, though. If you don't fall asleep within about 15 minutes, get up and do something relaxing. Go back to bed when you're tired. If you agonize over falling asleep, you might find it even tougher to nod off.

每天都按时上床睡觉和起床，即使是在周末，节假日和休假日。坚持这样能加强你身体休息周期并且有助于晚上良好的睡眠。但是有个警告，如果你在十五分钟内没有入睡，那么起身放松一下。然后再去睡觉当你累的时候。如果你入睡困难，那么你可能发现想打个盹都很难。

No. 2: Pay attention to what you eat and drink

第二：注意你的饮食

Don't go to bed either hungry or stuffed. Your discomfort might keep you up. Also limit how much you drink before bed, to prevent disruptive middle-of-the-night trips to the toilet.

睡觉时候不要太饿或太饱。这样不舒服可能让你睡不着。同样限制你睡前饮酒量，这样可以防止半夜扰人的上厕所。

Nicotine, caffeine and alcohol deserve caution, too. The stimulating effects of nicotine and caffeine — which take hours to wear off — can wreak havoc with quality sleep. And even though alcohol might make you feel sleepy at first, it can disrupt sleep later in the night.

尼古丁，咖啡因和酒精也要注意。尼古丁和咖啡因的刺激作用——可能需要几个小时减弱——能破坏你的睡眠质量。即使酒精可能开始会让你有些困意，但是过会儿半夜时可能会妨碍入睡。

No. 3: Create a bedtime ritual

第三：弄个入睡的仪式

Do the same things each night to tell your body it's time to wind down. This might include taking a warm bath or shower, reading a book, or listening to soothing music — preferably with the lights dimmed. Relaxing activities can promote better sleep by easing the transition between wakefulness and drowsiness.

每晚都做相同的事情来提醒身体是时候放松了。可以是洗个热水浴或热水澡，读本书，或者听些轻音乐——最好让灯光暗一下。放松的活动可以有助于好睡眠让我们从觉醒缓慢过渡到困觉。

Be wary of using the TV or other electronic devices as part of your bedtime ritual. Some research suggests that screen time or other media use before bedtime interferes with sleep.

当心使用电视或者其他电子设备作为你睡觉的仪式。一些研究者们表示在睡前使用电视或者别的媒体播放器可能会影响睡眠。

No. 4: Get comfortable

第四：要睡觉感觉舒适些

Create a room that's ideal for sleeping. Often, this means cool, dark and quiet. Consider using room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs.

布置一个很理想的睡觉卧室。通常，这意味着清爽，暗淡和安静。考虑下使用让卧室暗些的灯罩，耳塞，风扇或者别的装置来创造一个适合你的环境。

Your mattress and pillow can contribute to better sleep, too. Since the features of good bedding are subjective, choose what feels most comfortable to you. If you share your bed, make sure there's enough room for two. If you have children or pets, set limits on how often they sleep with you — or insist on separate sleeping quarters.

褥子和枕头也可以更好帮助睡眠。对感觉好的双上用品，可以选些自己感觉舒适的。如果你要分享你的床位，确保有足够的两人空间。如果你有孩子或者宠物，要适量控制和你一起睡的次数——或者坚持分开睡觉。

No. 5: Limit daytime naps

第五：控制白天休息时间

Long daytime naps can interfere with nighttime sleep — especially if you're struggling with insomnia or poor sleep quality at night. If you choose to nap during the day, limit yourself to about 10 to 30 minutes and make it during the midafternoon.

白天长时间的休息能影响你晚上的睡眠——特别是如果你在晚上受失眠困扰或者睡眠质量不好。如果你要在白天小憩，控制在10到30分钟内并且在下午3点左右睡。

If you work nights, you'll need to make an exception to the rules about daytime sleeping. In this case, keep your window coverings closed so that sunlight — which adjusts your internal clock — doesn't interrupt your daytime sleep.

如果你晚上工作，那么关于白天的睡眠就需要做个特列。这种情况下，拉上你的窗帘那么阳光——它将调节你的生物钟——将不会在白天睡觉时候打扰你。

No. 6: Include physical activity in your daily routine

第六：在平日里做些体育活动

Regular physical activity can promote better sleep, helping you to fall asleep faster and to enjoy deeper sleep. Timing is important, though. If you exercise too close to bedtime, you might be too energized to fall asleep. If this seems to be an issue for you, exercise earlier in the day.

有规律的进行体育锻炼可以促进睡眠，帮你更快的入睡并且睡个好觉。然而，时间选择很重要。如果你在靠近休息时间锻炼，你可能会太兴奋而难以入睡了。如果这是可能你的问题，那就白天早点锻炼身体。

No. 7: Manage stress

第七：调节压力

When you have too much to do — and too much to think about — your sleep is likely to suffer. To help restore peace to your life, consider healthy ways to manage stress. Start with the basics, such as getting organized, setting priorities and delegating tasks. Give yourself permission to take a break when you need one. Share a good laugh with an old friend. Before bed, jot down what's on your mind and then set it aside for tomorrow.

你有很多需要做——并且很多需要思考——你的睡眠很可能受影响。为了调整你生活平静，考虑下健康的方式来调节压力。可以从基础的开始，例如做整理，设置下优先顺序和委派任务。让自己能在需要休息的时候休息一下。可以和老朋友将开心的笑话。睡觉前，草草记下你想的东西然后放一边明天再说。

Know when to contact your doctor

知道什么时候去看医生

Nearly everyone has an occasional sleepless night — but if you often have trouble sleeping, contact your doctor. Identifying and treating any underlying causes can help you get the better sleep you deserve.

几乎每个人都偶尔有的失眠的时候——但是如果你经常有睡眠问题，联系你的医生吧。识别下然后治疗任何可能的潜在原因，这将能帮你恢复你本应该有的健康睡眠。