最影響睡眠質量的9個小細節

1. Learn your sleep position

Your “sleep position” is the position you always move into right before falling asleep. If I’m not very tired I’ll spend some time on my back, stomach, or other scenario until I feel like sleeping. Then, as soon as I feel like sleeping, I move onto my side and get down to sleeping business. Once you know your sleep position you can move into it immediately once you get into bed. Take a few deep breaths, relax, and your body will assume that it’s time to sleep and you’ll be drooling on your pillow in no time.

1.弄清楚你的睡姿

你的“睡姿”通常就是你即將入睡之時擺好的姿勢。要是不感覺到累，我通常會花些時間平躺着，趴着或者做其他姿勢，直到睡意降臨。當睡意漸濃，我會側着身體，開始入睡。要是你曉得自己的睡姿，你就可以在上牀時候馬上擺好姿勢。做幾下深呼吸，然後全身放鬆，你的身體會認爲睡覺的時候到了，於你就能迅速墜入夢鄉。

2. Create a sleep ritual

Not unlike your morning ritual, a sleep ritual is a few things you always do before going to sleep. Do you brush your teeth (you should be), listen to a bit of some favorite song, or stretch for a few minutes before bed? Figure out what helps you relax and make a habit of doing those things every time before you plan to sleep. You’ll soon find it’s easier to rest, even in circumstances that otherwise might have kept you awake, because the rhythm of your sleep ritual has lulled you into a relaxed state.

2.養成睡眠習慣性動作

與你早上的習慣性動作一樣，睡眠習慣性動作是在你入睡前經常做的事情。你是否會在睡前刷牙(這個該做），聽幾首自己喜歡的歌，花幾分鐘伸伸懶腰呢？思考一下什麼事情能讓你放鬆下來，養成在你打算要睡的之前做做這些事情的習慣。

3. Build a sleep cocoon

Please don’t start spinning silk and wrapping yourself up to sleep. If you can actually do that, your problems are much bigger than a simple lack of sleep! (Do spiders sleep? Anyone?) What you should try is creating a “cocoon” of silence and cool darkness that makes it easier for you to sleep. Experiment a bit with earplugs or noise-cancelling headphones to counteract the loud neighbors, air conditioning or a fan, and a blackout curtain to keep the street lights from keeping you awake at night. You know your situation best. Now optimize it so you can sleep better!

3.落足功夫，做好睡眠防護

拜託，我可不是在叫你縫縫補補的弄個東西，然後將自己整個塞進去矇頭大睡啊。要是你真能這麼做，那你的問題就不僅僅是失眠這麼簡單了！（有蜘蛛會睡眠的嗎？誰看見過？）你該做的是創造一個安靜舒適，一團漆黑有助於你睡眠的“防護“環境。試着用耳塞或者消音耳機來抵消鄰居的吵鬧聲，空調和風扇的嗡嗡聲，再找塊能擋光的窗簾擋住街燈，以防止晚上路燈的燈光讓你失眠。實際情況你比我更加了解，現在就開始着手優化睡眠環境，讓自己睡得安穩些吧！

4. Experiment with naps

You could take an extreme and try polyphasic sleep (been there, really hard to get started, kinda fun once you’ve got a groove going) which is only naps. I’d recommend something more along the lines of a quick cat nap in the afternoon when you’re feeling tired. Napping doesn’t work for everybody. In fact, it might make it harder for you to sleep at night! The easiest way to find out if an afternoon nap will work to help you get the best rest is to try napping over a weekend and see how you feel afterward. Keep it under 30 minutes long and you should be able to avoid the bewildering effects of longer naps. There’s always the caffeine nap, but that might conflict with the next tip.

4.試試小睡片刻

你可以走極端，試試小睡多睡（這個，一開始比較困難，要是你習慣的話可能會覺得過癮），也就是僅打幾個盹。在建議午後你覺得累小憩片刻前提下，我還要提醒一點，打盹並非人人適用，事實上，這有可能讓你晚上更加難以入睡！要看午後打盹對你管不管用最簡單的辦法是在週末試試打盹並且看看之後的情況如何。打盹時間儘量控制在30分鐘以內，這樣可以讓你能夠避免更長時間的打盹引起的頭腦昏昏的不良效應。通常我們也會遇到咖啡因睡眠，但這與下一則竅門有衝突。

5. Skip the late-afternoon caffeine

If caffeine can affect you for up to 8 hours after consumption, what are you doing sucking down coffee at 8pm? Skip the caffeine in favor of a tall glass of water and a few minutes of aerobic exercise. You don’t need to put on a purple leotard and dance in the hallway. A few flights of stairs in your normal clothes should do the trick.

5.消除午後咖啡因症狀

假如咖啡因在你服用八個小時後仍起作用，又假如晚上八點你喝了咖啡，那麼該怎麼辦呢？要解掉症狀，你該喝一大杯水並且做幾分鐘的有氧運動。你大可不必穿上紫紅色的緊身衣在過道里翩翩起舞，穿着便服跳幾下樓梯就可以解決問題了。

6. Maintain a sleep schedule

“Get up at the same time every morning and go to sleep at the same time every night” says the Mayo Clinic. Seriously? Life rarely allows such a luxury as that! If you’re not one of the few who can arrange their schedule around sleep, do your best by keeping your sleep and wake times within an hour at each end. For example, if you can get to bed between 11pm-midnight and wake up between 7am-8am, a few minutes given or taken each day shouldn’t be a problem in the long run.

6.有計劃的安排睡眠

梅奧診所的醫生建議：”保持清晨正點起牀，保證晚上正點上牀“。果真要這樣麼？大多時候生活可並不讓人得償所願。要是你並非屬於能夠按計劃睡眠的那一小部分人，那就儘可能的讓入睡和甦醒時間保持在特定時間的一個小時之內吧。例如，要是你能夠控制在晚上11點到午夜之間入睡，並且在早上7點到8點之間醒來，每天多睡點或者少睡點長期下來並無多大問題。

7. Go to directly to bed when you’re tired

You know what happens when you start to feel tired and decide to stay up for just a few minutes answering emails: you get a second wind and end up watching Youtube videos until 3am and paying for it the following day. Enough! If you’re within an hour of your normal bed time and you’re feeling tired, go to bed and try to sleep. Anything else is a waste of your time and future productivity.

7.要是困了，直接上牀睡吧

在你感到睏倦的時候，你知道將要發生的事情，於是決定爲回郵件多等幾分鐘：忙完後剛緩過氣來，卻爲了看Youtube上的視頻熬夜至凌晨三點，再打算明天早上補回來。夠了！要是在正常休息時間的一個小時內，你要覺得困得慌，那就上牀趕緊睡覺吧。其它的任何動作都是在浪費時間和做無用功。

8. Have clean bedding you love

“Love” might be too strong a word. It’s hard to find anybody other than a mattress salesperson who sounds passionate about a mattress. That doesn’t mean your bedding doesn’t matter though. The clean part, which results from laundering your sheets and pillowcases, matters very much though. Who doesn’t like the smell and feel of freshly clean sheets? (Put your hand down. That’s gross.) Take a look at your pillow, too. If it’s old and the filling is clumping up, it might be time to treat yourself to a new one.

8.保持牀鋪清潔乾淨

”喜愛“該是感情色彩非常強烈的詞。很難找到比牀上用品經銷商對牀上用品更有熱情的人。但這並不意味着你的牀鋪不太重要。對於牀單和枕套的清洗，是非常重要的一件事。有誰不喜歡乾淨的被牀褥給人帶來的清新的氣息和柔和的質感呢？（好，把你舉起來的手放下吧，這也太粗俗了！）看看你的枕頭，太舊了，裏面裝的東西還一塊塊凹凹凸凸的，我想你該考慮換個新的了。

9. Exercise early, don’t eat late

Two tips in one? What a deal! There are some who can exercise right before bed and not have it affect their sleep. If you’re one of those, good for you. If not, consider exercising when you get up in the morning as a healthy way to get your day off to a running start. Exercise, amazingly enough, can also work well to fight off the fatigue you feel after sitting in an office chair all day. Turn away from the coffee and get moving! You might associate eating with feeling sleepy because of the “carb coma” you get after a big meal. Take a break from the late-night stuffing and focus on relaxing instead. Perhaps a glass of wine? That’d be nice.

9.早點起來鍛鍊，太晚時候別吃東西

兩個祕訣擺一塊了？太划算了！有些人能夠在睡前做運動而不影響其睡眠。要是你就是其中之一，那你太幸運了。要是你不是，考慮考慮早上起來後以晨跑這一健康的方式開始新的一天吧。令人驚奇的是，鍛鍊同樣能夠消除一天坐在辦公室給你帶來的疲勞，所以，放下你手中的咖啡，趕緊投入運動吧！你也可能將吃飯和犯困兩者連一塊了，因爲吃飯之後你有可能得”碳水化合物昏迷症“。要從午夜大餐中緩過來，使自己變得輕鬆，來杯酒吧？這主意不錯。