10 Habits to Improve Your Sleep
改善睡眠的10个习惯
词汇：CET-6| 句法：CET-4| 文本：考研
刘立军 供稿
Getting a good night’s sleep is essential for everyone, yet it can often be elusive. Daily stress, irregular schedules, overstimulation, and less-than-ideal sleeping environments all contribute to restless nights.
每个人都需要良好的睡眠，但要实现这一点却往往不容易。日常压力、不规律的作息时间、过度兴奋和不理想的睡眠环境，都会导致夜晚辗转难眠。
Over time, this can lead to “sleep debt,” where accumulated hours of missed sleep begin to negatively impact your well-being. However, by adjusting your daily habits, you can create a healthier sleep routine that promotes better rest.
随着时间的推移，这可能会导致“睡眠债务”，即累积的长时间的睡眠不足开始对你的健康产生负面影响。然而，通过调整日常习惯，你可以建立一个更健康的睡眠模式，促进更好的休息。
Most adults need between seven to nine hours of sleep each night, though individual needs vary depending on factors like age, health, and lifestyle. Sleep is crucial for processing information, cellular repair, hormone regulation, and maintaining cardiovascular and immune system functions. It also aids in digestion and metabolic regulation. In short, sleep is vital for your body to function optimally. Here are ten habits to help you achieve better sleep at night:
大多数成年人每晚需要七到九小时的睡眠，具体因年龄、健康状况和生活方式等因素而异。睡眠对于信息处理、细胞修复、激素调节以及维持心血管和免疫系统功能至关重要。它还有助于消化和新陈代谢的调节。简而言之，睡眠对于身体的正常运转至关重要。以下是十个帮助你改善夜间睡眠的习惯：
1. Create a Restful Environment
创造一个舒适的睡眠环境
To promote restful sleep, ensure your bedroom is conducive to relaxation. Aim for a quiet, cool, and dark environment. Choose calming colors for your bedding and opt for breathable, comfortable fabrics. Your mattress should be supportive to help your body fully relax.
为了促进良好的睡眠，确保你的卧室能帮助你放松下来。力求创造一个安静、凉爽和黑暗的环境。选择色彩柔和的床上用品，使用透气舒适的面料。你的床垫应该有足够的支撑力，帮助你的身体完全放松。
Minimize light exposure by using blackout curtains, and consider a fan or white noise machine to provide soothing background noise. Engaging in calming activities before bed, such as reading or practicing deep breathing exercises, can also help prepare your mind and body for sleep.
使用遮光窗帘，从而尽可能减少光线的干扰，还可以考虑使用风扇或白噪音机来提供舒缓的背景音。在睡前进行一些安静的活动，如阅读或练习深呼吸，也有助于让身心为睡眠做好准备。
2. Limit Electronics
限制电子设备的使用
Electronic devices, like smartphones and tablets, are significant sources of sleep disruption. The blue light emitted by screens strains your eyes and disrupts your circadian rhythm, making it harder for your brain to recognize bedtime.
智能手机和平板电脑等电子设备，是扰乱睡眠的主要来源。屏幕发出的蓝光会导致眼睛疲劳，扰乱你的昼夜节律，使大脑更难识别何时是睡觉的时间。
Experts recommend putting away electronics at least an hour before bed. If possible, keep your phone out of the bedroom to avoid temptation. Consider using an analog alarm clock instead of your phone to wake up.
专家建议在睡前至少一个小时放下电子设备。如果可能的话，将手机放在卧室外面，以免禁不住诱惑。考虑使用指针式的闹钟而非手机来叫醒你。
3. Exercise Regularly
定期锻炼
Regular exercise can help tire your body, making it easier to fall asleep at night. The Mayo Clinic suggests at least 30 minutes of moderate activity each day. Exercise elevates your heart rate and kickstarts metabolic processes that naturally lead to rest. However, avoid vigorous workouts right before bed, as they can be stimulating. Instead, try gentle stretching or yoga, which can relax your body and help you wind down.
定期锻炼可以帮助你消耗体力，从而更容易入睡。梅奥诊所建议，每天至少进行30分钟的中等强度运动。锻炼可以提高心率，启动代谢过程，自然地引导身体进入休息状态。然而，避免在睡前进行剧烈运动，因为它可能会让你更精神。相反，尝试进行轻柔的拉伸或瑜伽，这有助于放松身体，使你逐渐平静下来。
4. Limit Naps
限制午睡时间
While napping can be tempting, especially when you’re sleep-deprived, excessive daytime sleep can disrupt your body clock and make it harder to sleep at night.
虽然在白天打盹很诱人，尤其是在睡眠不足的情况下，但白天睡得过多会扰乱你的生物钟，使你晚上入睡更加困难。
If you do nap, keep it short ― around 20 minutes is ideal. This brief rest can rejuvenate you without interfering with your nighttime sleep. The best time for a nap is early afternoon, shortly after lunch.
如果你需要午睡，尽量睡短一点——理想的时间是20分钟左右。这个短暂的休息可以让你恢复精神，且不会影响晚上的睡眠。下午的早些时候尤其是午饭后不久，是最适合小睡的时间。
5. Adjust Your Diet
调整饮食
Certain foods can promote better sleep. Incorporate fruits, vegetables, lean meats, and whole grains into your diet, as these contain essential vitamins and nutrients. Specific foods like kiwis, tart cherries, rice, nuts, and fatty fish have been shown to aid in sleep.
某些食物可以促进更好的睡眠。在饮食中加入水果、蔬菜、瘦肉和全谷物，这些食物富含必需的维生素和营养素。特定的食物如猕猴桃、酸樱桃、大米、坚果和富含脂肪的鱼类等食物已被证明有助于睡眠。
Conversely, avoid caffeine, sugar, and heavy meals close to bedtime. Caffeine and sugar can keep you awake, while heavy meals can cause discomfort and disrupt digestion, making it harder to sleep.
与之相对，避免在睡前摄入咖啡因、糖和高热量食物。咖啡因和糖会让你保持清醒，而高热量食物会导致身体不适和消化不良，使你更难入睡。
6. Maintain a Sleep Schedule
保持固定的睡眠时间表
Consistency is key to improving sleep quality. Try to go to bed and wake up at the same time every day, even on weekends. Your body thrives on routine, and sticking to a regular sleep schedule helps reinforce your natural sleep-wake cycle. Establishing a bedtime ritual, such as reading or taking a bath, can also signal to your brain that it’s time to wind down.
保证睡眠时间的一致性是改善睡眠质量的关键。尽量每天在同一时间上床睡觉和起床，即使在周末也要如此。你的身体依赖于规律的作息，坚持一个固定的睡眠时间表有助于强化你的自然睡眠和清醒周期。建立一个睡前仪式，如阅读或洗澡，也可以向你的大脑发出睡眠的信号。
7. Limit Activities in Bed
限制床上的活动
Reserve your bed for sleep and relaxation to strengthen the association between your bed and restfulness. Avoid working, eating, or engaging in other stimulating activities in bed, as this can make it harder to switch off at night. By limiting activities in bed to sleep (and perhaps light reading), you train your brain to recognize that being in bed means it’s time to rest.
将床作为睡觉和放松的专属空间，以强化床与睡眠之间的关联。不要在床上工作、吃饭或进行其他会使你亢奋的活动，这些活动可能使你更难入睡。将床上活动限制为睡眠（或轻松阅读），你就可以训练大脑认识到躺在床上就意味着该休息了。
8. Manage Stress
管理压力
Stress is a significant contributor to sleep problems. To sleep better, work on managing your stress levels during the day. Techniques like journaling, meditation, and maintaining an organized environment can help reduce anxiety and clear your mind before bed. By addressing stressors during the day, you can approach bedtime with a calm, relaxed mindset.
压力是导致睡眠问题的一个重要因素。为了睡得更好，你要在白天管理好自己的压力。写日记、冥想以及保持环境整洁有序，这些小技巧可以帮助你减轻焦虑，在睡前放空思绪。在白天处理好了压力源，你就可以带着平静和放松的心态进入睡眠时间。
9. Get Outside
接触自然光
Exposure to natural light helps regulate your circadian rhythm, making it easier to fall asleep at night. Aim for at least 30 minutes of sunlight each day, whether by taking a walk outside or keeping your blinds open during the day. If natural light is scarce, consider using a light therapy lamp to simulate sunlight and maintain your body’s internal clock.
接触自然光有助于调节你的昼夜节律，使你在晚上更容易入睡。每天至少要感受30分钟的阳光，可以通过外出散步或在白天打开窗帘来实现。如果自然光不足，考虑使用光疗灯来模拟阳光，维持身体的生物钟正常运作。
10. Keep a Sleep Diary
写睡眠日记
If you’re still struggling with sleep, consider keeping a sleep diary. Record your bedtime, wake time, and any interruptions during the night, along with details about your daily activities, diet, and stress levels. Over time, you may notice patterns that reveal how your habits affect your sleep. This insight can guide you in making the necessary adjustments to improve your sleep quality.
如果你仍难以入眠，可以考虑开始写睡眠日记。记录你的就寝时间、起床时间以及夜间的任何干扰，同时记录你的日常活动、饮食和压力水平。随着时间的推移，你可能会发现一些模式，揭示你的习惯是如何影响睡眠的。这些发现可以指导你进行必要的调整，以改善睡眠质量。
By adopting these ten habits, you can create a sleep routine that supports better rest, helping you wake up refreshed and ready to take on the day.
通过养成这十种习惯，你可以建立一个有助于你休息得更好的睡眠习惯，让你醒来时精神焕发，准备好迎接全新的一天。
【词汇】
1. elusive adj. 难以捉摸的，难以实现的
2. cardiovascular adj. 心血管的
3. metabolic adj. 新陈代谢的
4. conducive adj. 有助于……的；有益于……的
5. circadian adj. 生理节奏的，昼夜节律的
6. The Mayo Clinic 梅奥诊所，现更名为妙佑医疗国际。它是美国明尼苏达州罗彻斯特的一所医疗机构，常年在各大权威报道中位列世界排名第一。
7. kickstart v. 促使……开始
8. rejuvenate v. 使年轻，使更有活力
9. kiwi n.（同kiwi fruit）猕猴桃
10. tart cherry 酸樱桃
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