想睡好覺？科學家們總結了8個方法

Sleep is one of the most fundamental and basic things humans do. If we don't get enough, terrible things begin happening to our minds and bodies. But many find it extremely challenging to not only get an adequate amount of sleep every night, but to do it well.
睡覺是人類要做的最重要也最基本的一件事。如果我們睡眠不足，我們的精神和身體就會變得很差。但許多人發現，不僅僅是每晚獲得充足的睡眠是一件非常有挑戰性的事情，要睡好同樣也很有挑戰。

Business Insider previously turned to an expert - sleep scientist Patrick Fuller, an associate professor of neurology at Harvard Medical School - to get some answers.
商業內幕網先前求助於一位專家，並從他那裏獲得了一些解決方法。這位專家就是睡眠科學家帕特里克·福勒，他還是哈佛醫學院神經學副教授。

Here are seven things he does to ensure a great sleep every night.
福勒教授會做以下這七件事來確保每晚可以睡個好覺。

1. He wakes up at the same time every morning.
他每天早晨都按時起牀。

The problem many people have when trying fall asleep is that their sleep schedule isn't a schedule at all, but a free-for-all.
在嘗試入睡的時候，許多人的問題就是他們的作息安排根本就不固定，而是隨意變動的。

Waking up at the same time every morning is one of the most important things you can do to get a good night's sleep, Fuller said.
福勒表示，每天早晨按時起牀是使你晚上睡個好覺的最重要因素之一。

2. He avoids stimulants past mid-day.
午後他會避免攝入引起興奮的物質。

At the end of a long workday, it's tempting to turn to that late afternoon latte to power you through. But avoid that espresso machine at all costs.
在漫長的工作日結束之時，於午後喝一杯拿鐵來給自己充充電是很有誘惑力的。

However, caffeine has a long half-life, meaning that it takes up to six hours to wear off, so resist the urge to slurp sodas, coffees, and teas later in the day.
然而，咖啡因有很長的半衰期，這就意味着要使其效果消失需要多達6個小時，所以在一天中稍晚一些的時候，你要抵擋住衝動，不要去喝蘇打水、咖啡和茶。

3. He gets at least 20 to 30 minutes of exercise during the day.
他白天至少會運動20~30分鐘。

Exercise is like a magical tonic that can help prevent a variety of ills such as heart disease, stroke, diabetes, dementia, and more.
運動就像一味神奇的補藥，有助於防止各種疾病，如心臟病、中風、糖尿病、癡呆等疾病。

It's also great for sleep. Studies have shown that morning and afternoon workouts can increase a person's quality of sleep at night.
而且運動還有助於睡眠。研究指出，在上午和下午進行鍛鍊可以改善一個人夜裏的睡眠質量。

4. He skips the evening booze.
他晚上不喝酒。

Many people find that alcohol is a tempting elixir to help you fall asleep. It relaxes your muscles, calms your nerves, and before you know it you're zonked out. But beware. Those soporific effects won't last through the night.
許多人發現酒精是一種誘人的助眠靈藥。它可以放鬆肌肉，安撫神經，而且在你還沒意識到的時候就會讓你醉倒。但是，你要小心了。這些催眠功效不會持續一整晚。

In fact, drinking alcohol just before bedtime decreases the amount of time you spend in REM sleep - a deep and restorative phase of sleep.
事實上，在睡前喝酒會減少你陷入深度睡眠的時間（REM：深層次恢復性睡眠階段）。

5. He sets the sleeping mood.
他會營造睡眠的氣氛。

In order to set his body's internal clock to prepare it for sleep time, Fuller begins a ritual of dimming the lights about an hour before bedtime.
爲了使他的生物鐘爲入睡做準備，福勒在睡前一小時左右就習慣性地調暗燈光。

Low light levels help to ramp up the body's natural production of melatonin, a hormone that helps you fall and stay asleep.
低光度有助於促使身體自然產生褪黑激素，這種激素可以助你入睡，並且可以使你保持熟睡狀態。

6. He avoids screens an hour before bedtime.
他在睡前一小時就會遠離屏幕。

Bright blue light from smartphone and iPad screens can trick your brain into thinking it's daytime, causing the sleep-inducing melatonin levels to drop.
手機和平板電腦屏幕的亮藍色光芒會使你的大腦認爲還處於白天，致使誘導睡眠的褪黑激素減少。

Over time, ruined sleep schedules from smartphone light can damage your memory and increase the risk of depression, obesity, and even certain cancers, among other things.
隨着時間的推移，因爲智能手機的藍光而嚴重受損的作息會損害你的記憶，並增加罹患抑鬱症、肥胖症，甚至是某些癌症和其他疾病的風險。

7. He hits the hay at the same time every night.
他每晚準時就寢。

The secret to getting a good night's sleep every single night involves setting up a routine that you stick to.
每晚睡個好覺的祕訣還包括制定一個你可以堅持的作息表。

In order to be bright-eyed when your alarm clock rings you have to go to sleep at the same time every night.
爲了使你在鬧鐘響起時精神飽滿，你每晚都要準時去睡覺。

8. And most importantly, he's not obsessive about it.
最重要的是，他並不執着於此。

While Fuller does try to stick to this routine every day, he is realistic and does stray from time to time to accommodate, well, life.
雖然福勒確實每天堅持他的作息，但他很務實，也會偶爾偏離一下來做一些調整，生活嘛。

But when he does keep up with this routine, he finds that it always pays off.
不過當他確實按照自己的作息安排去做的時候，他發現每次都很管用。

And so should you. Sleep tight!
你也應當如此。美美地睡上一覺吧！