Five Tips to Get Better Sleep
Do you spend too many nights trying to fall asleep? You are not alone.
你是否经常在夜晚无法入睡？并不是只有你会这样。
Nearly one-third of American adults say they do not get the suggested seven to nine hours of sleep a night.
近三分之一的美国成年人表示，他们每晚的睡眠时间达不到建议的七到九个小时。
Some of the major causes are stress, anxiety, and a culture that experts say is about productivity, not rest.
其中一些主要原因是压力、焦虑，以及专家们所说的只讲效率不讲休息的文化。
Molly Atwood of Johns Hopkins School of Medicine said, "You need to understand what your body needs and try your hardest to prioritize that and not just see sleep as kind of what's left over of the day."
约翰·霍普金斯大学医学院的莫莉·阿特伍德说：“你需要了解你的身体需要什么，并尽力将其放在首位，而不仅仅把睡眠看作是一天的剩余。”
Sleep experts suggest five simple ideas:
睡眠专家提出了五个简单的建议：
Create a buffer zone
建立缓冲区
First, try creating a "buffer zone" -a time of separation -between the end of your work day and your bedtime. Experts suggest leaving your work and daily responsibilities alone about an hour before bed.
首先，尝试在一天的工作结束和睡觉时间之间建立一个 “缓冲区”，即一个分离的时间。专家建议在睡前一小时左右，将工作和日常责任分开。
While in this "buffer zone," you should not check email, pay bills, do housework, or look on social media. Instead, try to relax with a book, enjoy a fun activity or spend time with loved ones.
在这个 “缓冲区” 里，你不应该查看电子邮件、支付账单、做家务或浏览社交媒体。取而代之的是，试着看书放松、享受有趣的活动或与所爱的人共度时光。
Watch what you eat
注意饮食
Eating a large meal right before bedtime can also hurt your sleep. So, try to eat in the early evening hours.
睡前吃大餐也会影响睡眠。因此，尽量在傍晚吃东西。
Atwood said that eating a large meal is "like giving your body a really large job to do right before sleep at a time when things are supposed to be shutting down."
阿特伍德说，吃大餐 “就像在睡觉前给你的身体安排了一个非常大的工作去做，而这个时候身体本应该关闭”。
But do not go to bed very hungry, either. Try small amounts of food with protein or healthy fats, like cheese, almonds or peanut butter on whole grain bread.
但也不要非常饥饿地上床睡觉。尝试吃少量含有蛋白质或健康脂肪的食物，如奶酪、杏仁或全麦面包上的花生酱。
Avoid caffeine and alcohol
避免咖啡因和酒精
Having an alcoholic drink or espresso after dinner could lead to a long night.
晚饭后喝一杯酒精饮料或浓咖啡可能会导致漫漫长夜。
While alcohol can help you fall asleep at first, it can also hurt your sleep cycle. As a result, the quality of sleep declines. The chances that you will wake up more often in the middle of the night increase.
虽然酒精一开始能帮助你入睡，但它也会损害你的睡眠周期。因此，睡眠质量会下降。半夜醒来的次数也会增加。
Caffeine blocks adenosine, a chemical that helps make you feel sleepy. And it can take your body up to 10 hours to clear caffeine.
咖啡因会阻断腺苷，而腺苷是一种有助于使人产生睡意的化学物质。人体需要长达 10 个小时才能清除咖啡因。
For these reasons, experts suggest finishing up your caffeinated or alcoholic drinks many hours before bed.
因此，专家建议在睡前几个小时喝完含咖啡因或酒精的饮料。
Limit technology
限制科技
Light from phones and computer screens can interfere with the circadian rhythm –or the internal clock that naturally wakes us up. Light has this effect by suppressing melatonin, which assists with sleep.
手机和电脑屏幕上的光线会干扰昼夜节律，即自然唤醒我们的生物钟。光线会抑制褪黑激素，从而影响睡眠。
But you will need self-control to stop looking at screens, suggested Dr. Dianne Augelli of Weill Cornell Medicine.
威尔康奈尔医学院的黛安娜·奥杰利医生建议说，但是你需要有自制力才能停止看屏幕。
See your doctor
看医生
If you are still having a hard time getting a good night's sleep after more than one month of trying, experts say it is time to go to a doctor.
如果经过一个多月的努力，你仍然很难获得良好的睡眠，专家表示，是时候去看医生了。
This is especially true if your sleepless nights are hurting your work performance or your mood.
如果失眠会影响你的工作表现或情绪，那就更应该去看医生了。
整理：2024年5月21日于C336小能科
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