好睡眠的6个提示

繁忙时很难睡个好觉，但晚上不能好好休息使情况更糟。无论你是难以入睡，沉睡不醒或早起，有很多的问题，有关能否得到充分休息，许多问题存在。 下面的提示将改善你的睡眠方式，使你早晨更精神。

1. Stick to a Schedule:

1.遵守时间表：

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个睡觉和起床的严格时间表。如果可能的话，选择感到困倦想睡觉的时间。适应你身体自然循环后，这将有助于抗击失眠。 经常彻夜失眠的人可能需要一两个星期来适应你的时间表。事实上，有些人认为每天同一时间醒来比设定时间睡觉更具挑战性。为了达到最佳效果，你要遵守相同的时间表，即使在周末你想多睡或要晚睡的情况下。

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.

午睡并不总是一件坏事。事实上，午睡可以阻止你改变已形成的的睡眠周期， 甚至能改善晚上的睡眠。白天很累时要尝试午睡，这样做将抑制对午睡的依赖，同时使你得到需要的休息。当你发觉午睡必不可少时，要尽量在下午早些时候休息。午睡限制在30分钟左右，以防止晚上失眠。

3.晚上避免某些食物在夜间和饮料

3.晚上避免某些食物和饮料的摄入： 

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.

为了得到更好的休息，睡前至少两个小时别吃太多。如果你很容易胃烧心，晚饭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东西，它们有刺激作用，使人难以入睡。睡前不能饮酒，因为这可能会打乱你的睡眠模式。如果你确实想在睡前吃或喝些东西， 能促进睡眠的东西如牛奶、鸡蛋、鳄梨、香蕉、金枪鱼和燕麦都不错。

4. Make Your Bedroom More Sleep-Friendly:

4.卧室要布置的很舒适：

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.

好睡眠的一个很好的方发就是尽可能让卧室更加有利于睡眠。如果睡觉时你对光敏感，挂上厚窗帘或用眼罩。如果你容易被吵醒，那么使用耳塞、风扇、加湿器或睡眠枕头。购买合适的床垫和枕头，将恒温器调到最适合的温度。关键是要创造完美的环境，符合您个人的睡眠偏好。它也有助于使你的卧室“仅用于睡觉和做爱”，尽可能地在其他房间看电视、支付账单或工作。 

5. Create a Relaxing Bedtime Routine:

5.营造一个轻松的就寝时间：

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.

睡前做一些镇静活动可以帮助你放松，准备入睡。读点书，喝杯不含咖啡因的茶，听听舒缓的音乐或洗一个热水澡。最终，这和你设定时间睡觉和起床的睡眠周期所产生的效果是一样的。

6. Get Some Exercise:

6.做一些运动：

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.

定期运动有助你坚持睡眠时间表，睡眠会更好。对于大多数人来说，例行的早晨或下午较早的运动似乎效果最好，因为你运动后会觉得更有精神。运动的另外一个好处是能减压，还能放松，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.

虽然也有改善睡眠的药物，但是尽可能的调整自己的睡眠周期会更好。如果你已尝试了上述步骤，睡眠仍不能改善，那么找医生看看吧。