Dim The Lights

Dim The Lights
調(diào)暗燈光

Think of darkness as nature's sleeping pill, cueing your body to crank out melatonin, the hormone that helps you wind down. Turning down the lights ahead of your bedtime ramps up melatonin production, so you can successfully doze off, says Steve Orma, PsyD, a San Francisco–based psychologist specializing in anxiety and insomnia. Research backs this up: a 2011 study from the Journal of Clinical Endocrinology & Metabolism found that exposure to bright electric light between dusk and bedtime can suppress melatonin levels and leave you wired.
居住在舊金山專(zhuān)門(mén)從事焦慮和失眠研究的心理學(xué)博士史蒂夫·奧瑪說(shuō)道，將黑暗想象成自然安眠藥，提示你的身體分泌褪黑激素——一種幫助你放松下來(lái)的荷爾蒙。在你睡覺(jué)前調(diào)暗你的燈光，提升褪黑激素產(chǎn)出，然后你就能順利的打盹了。有研究也支持這一論調(diào)：《臨床內(nèi)分泌學(xué)及新陳代謝期刊》發(fā)現(xiàn)，在黃昏和就寢之間的時(shí)間暴露在明亮的電子燈光下，會(huì)抑制褪黑激素水平，并且讓你變的極度興奮。

Turn Down The Thermostat

Turn Down The Thermostat
調(diào)低恒溫器

The ideal snooze temperature is about 65 degrees, according to the National Sleep Foundation. That's because the cooler you are, the sleepier you become. No wonder your body is designed to experience a natural temperature dip at nighttime, says Medalie. If the room is too hot or you’re wrapped in too many blankets, your body temperature will rise, and that can make you restless.
根據(jù)國(guó)家睡眠基金會(huì)所說(shuō)，理想的打盹溫度大約是65華氏度。這是因?yàn)槟阌X(jué)得越冷就會(huì)越困。醫(yī)學(xué)文摘說(shuō)，難怪你的身體被設(shè)計(jì)成習(xí)慣夜間自然的降溫。如果房間里太熱，或者你裹了太多的毯子，你的體溫就會(huì)上升，而且會(huì)讓你變得焦躁不安。

Steer Clear Of The Bedroom

Steer Clear Of The Bedroom
繞開(kāi)臥室

You know how Pavlov trained his dogs to associate a ringing bell with eating? That's what you want to do with your bedroom and feeling sleepy. "Not using your bedroom for anything but rest will create a mental association between the bed and fatigue," says Orma. "Working, watching TV or other pre-bedtime activities should be done anywhere but the bedroom, so when it’s time to turn in and get under the covers, your body takes it as a signal to sack out."
你知道巴甫洛夫怎么訓(xùn)練他的狗狗們將進(jìn)食和鈴聲聯(lián)想到一起嗎？這也是你想要的把“臥室”和“困了想睡覺(jué)”聯(lián)想到一起?！安灰涯愕呐P室用作干其他事，除了休息；這就會(huì)創(chuàng)建一種臥室和疲勞的精神聯(lián)系，”奧瑪說(shuō)?！肮ぷ鳎措娨?，或者其他睡前活動(dòng)可以在別的地方做，但是臥室不行，所以當(dāng)睡覺(jué)時(shí)間一到，你的身體就會(huì)接受到信號(hào)自動(dòng)解除運(yùn)作?！?/div>

Power Down Your Digital Devices

Power Down Your Digital Devices
關(guān)掉你的電子設(shè)備

Save your Netflix binge or email catch up time for earlier in the evening. "The light from the screen of your computer, tablet or phone is blue spectrum light, and it's particularly dangerous because it tells the brain to stop secreting melatonin," says Medalie. "Even a few minutes of exposure to it signals your brain to stay awake."
把你看Netflix（視頻網(wǎng)站）和收發(fā)郵件的時(shí)間提到晚上的早些時(shí)候?！澳愕碾娔X屏幕，觸屏設(shè)備還有手機(jī)的光亮是藍(lán)色光譜光，它尤其危險(xiǎn)，因?yàn)樗嬖V大腦停止分泌褪黑激素，”醫(yī)學(xué)文摘說(shuō)道?！皫追昼姳┞对谶@種光之下甚至是向你的大腦發(fā)出訊號(hào)：保持清醒！”

Keep Out Of The Kitchen

Keep Out Of The Kitchen
遠(yuǎn)離廚房！

Finish dinner no later than three hours before bedtime, so you give your stomach time to digest, and you won't be kept awake by heartburn, gas or a sugar. One exception: if your appetite kicks in again. "Going to bed hungry can keep you awake, so grab a small snack that's part protein, part complex carbs with no added sugar, caffeine, or anything spicy, which can block sleep," says Medalie.Good choices: a couple of pieces of jerky, a banana or apple or a handful or two of nuts.
吃完晚餐到睡覺(jué)之間要相隔超過(guò)3個(gè)小時(shí)，然后你才能留給你的胃足夠時(shí)間消化，而且不會(huì)因?yàn)槲缸茻?，脹氣或者糖分而保持清醒。有一個(gè)例外：如果你的肚子又叫了?！梆I著肚子上床會(huì)讓你很清醒，所以抓一些含部分蛋白質(zhì)的小吃，部分不外含糖、咖啡因或是任何辛辣成分（會(huì)阻止你入睡）的碳水化合物來(lái)吃，”醫(yī)學(xué)文摘說(shuō)道。最佳選擇：幾片牛肉干，一根香蕉或者一只蘋(píng)果，或一兩小撮堅(jiān)果。

De-Clutter Your Sleep Space

De-Clutter Your Sleep Space
整理你睡覺(jué)的空間

Neatening up your bed covers and bookshelves or putting away laundry piles or other ordinary bedroom clutter has the weird effect of also de-cluttering your brain. "It subconsciously helps get rid of the anxiety and stress swirling in your mind that can keep you up when it's time to sleep," says Orma.
把你的床罩和書(shū)架理整潔，或者把要洗的衣服堆，還有其他普通臥室里亂七八糟的小雜物挪開(kāi)，它們都會(huì)對(duì)你腦中驅(qū)除雜念產(chǎn)生不可思議的影響。“它潛意識(shí)里幫助你擺脫焦躁，讓壓力在你腦中盤(pán)旋，都能在睡覺(jué)的點(diǎn)讓你保持清醒，”醫(yī)學(xué)文獻(xiàn)說(shuō)道。

Make Last Call A Lot Earlier

Make Last Call A Lot Earlier
提早結(jié)束最后一輪酒局

Alcohol plays a nasty trick on your body. Drinking within three hours of bedtime helps you nod off -- booze is a depressant. But once the alcohol is metabolized hours later, you're more likely to wake up or start tossing and turning, says Medalie. That's because while any amount of alcohol can increase short-wave sleep -- the kind you get in the first half of the night that repairs body tissues and boost your immune system -- it can disrupt REM sleep, the later sleep stage that encourages learning and memory formation.
醫(yī)學(xué)文獻(xiàn)提到，酒精對(duì)你的身體很不好。睡前三小時(shí)內(nèi)喝酒能幫你打盹——狂飲就有反作用了。但是一旦酒精推遲了新陳代謝，你就更可能醒來(lái)或開(kāi)始翻來(lái)覆去。那是因?yàn)殡m然任何量的酒精都能增加短波睡眠——就是那種你在晚上進(jìn)入的前半夜睡眠，它會(huì)修復(fù)體組織，促進(jìn)你的免疫系統(tǒng)——但它會(huì)打斷快速眼動(dòng)睡眠，也就是后半夜階段鼓舞學(xué)習(xí)和記憶功能的睡眠。

Save Stressful Activities For The Morning

Save Stressful Activities For The Morning
把有壓力重的活動(dòng)留到早上

The whole point of a bedtime ritual is to relax your body and set the stage of nodding off. So fighting with your significant other, or doing any other activity that has the potential to raise your blood pressure should be put off until the next day if you can help it, says Orma. Wait until you're refreshed and ready to handle heavy topics.
醫(yī)學(xué)文獻(xiàn)說(shuō)道，就寢儀式的全部就是放松你的身體，做好犯困的準(zhǔn)備。所以和你重要的人一起奮戰(zhàn)，或是做些其他可能會(huì)讓你血壓上升的活動(dòng)，如果你要幫這些個(gè)舉手之勞的忙，請(qǐng)務(wù)必推遲到第二天。等到你很清醒，并且準(zhǔn)備好解決繁重的問(wèn)題的時(shí)候才好。

Face Your Alarm Clock To The Wall

Face Your Alarm Clock To The Wall
不要去看鬧鐘

Nothing sets you up for insomnia quite like watching the minutes tick away on your alarm clock as you lie in bed, growing increasingly more anxious as you wait for sleep to hit. But if you can't see the time, you'll have a smoother transition to dreamland. The other thing is, even the light from your clock's LED display is enough to put the brakes on melatonin production, says Medalie. As long as you can hear the alarm in the morning, you don't need to actually see the numbers.
你躺在床上，沒(méi)什么會(huì)像看著鬧鐘顯示時(shí)間一分一秒地過(guò)去更能導(dǎo)致你的失眠了，在你等待睡意降臨的時(shí)候，這樣只會(huì)徒增你的焦慮。但是如果你看不到時(shí)間，你進(jìn)入夢(mèng)鄉(xiāng)的轉(zhuǎn)換會(huì)更順暢。另外，醫(yī)學(xué)文獻(xiàn)說(shuō)道，即使你是鬧鐘上顯示屏的光也足以抑制褪黑色素的產(chǎn)出。只要你能在早上聽(tīng)見(jiàn)鬧鈴，你實(shí)際上并不需要看到確切的時(shí)間數(shù)字。

Ban Pets From The Bedroom

Ban Pets From The Bedroom
禁止寵物進(jìn)臥室

A 2014 study from the University of Kansas found that 57 percent of pet owners surveyed shared their bed with their dog or cat, and a third of these pet parents reported being awakened at least once per night by their furry buddy. The researchers suggest that pets may be a little-known factor contributing to human sleeplessness. So as much as it hurts, ban Fido or Fluffy from the bedroom, or at least set them up in their own sleep space on the opposite side of the room.
堪薩斯州大學(xué)2014年的一項(xiàng)研究發(fā)現(xiàn)，參加調(diào)查的57%的寵物主人和他們的狗狗貓貓分享大床，1/3的主人說(shuō)，至少每晚一次會(huì)被他們毛茸茸的小家伙弄醒。研究者建議，寵物可能是鮮為人知的一項(xiàng)導(dǎo)致人失眠的因素。所以很傷心，還是請(qǐng)禁止貓貓狗狗進(jìn)臥室，或者至少在對(duì)面的房間給他們安排一個(gè)單獨(dú)的睡覺(jué)空間。