增进睡眠质量的十二个办法

来自美国国家睡眠基金会（https://sleepfoundation.org/），帮大家翻译个小标题。做得到做不到看个人了！

1. Maintain a Consistent Bedtime and Wake Time 该睡睡、该起起，每天有个准点儿
Our sleep cycles are regulated by the “circadian clock” in our brains. By maintaining a regular bedtime and wake time — even on weekends when you’re tempted to “sleep in” — you will help strengthen the circadian function and help make your sleep patterns more consistent.

2. Establish a Relaxing Bedtime Routine 睡觉之前放松、放松再放松，泡个花瓣浴啥的
Transitional activities like soaking in a hot bath, reading or listening to music can help your mind transition from daytime activities into a more relaxed state, which will help you fall into a deeper sleep. Avoid bright light and activities that cause excitement or stress directly before going to bed, and if you take that hot bath, be sure you cool off and are not over-heated before getting into bed.

3. Dark, Quiet and Cool 保持卧室黑暗、安静、凉爽；如果隔壁噪音太大别不好意思砸墙
These three factors are your best bet for creating an optimal sleeping environment. Make sure your bedding and clothing are comfortable, and if you have trouble achieving any of these conditions, consider blackout curtains, ear plugs, eye shades, humidifiers, “white noise” or fans.

4. Invest in a Good Mattress and Pillows 买个好床垫、好枕头，别舍不得花钱也别被坑了
Be sure that your mattress is supportive and comfortable. The average lifespan of a mattress is 9-10 years, so be aware when your mattress may have outlived its lifespan. Also invest in comfortable pillows and bedding, and be sure to create an environment in the bedroom that is inviting and conducive to a good night’s sleep.

5. Sleep and Sex Only, Please 卧室只用来睡觉和做爱做的事情（屌丝和单身狗不适用）
By using your bedroom only for sleep and sex you will strengthen your mental association between bed and sleep. Remove all distracting or stress-inducing elements, such as televisions, computers and work-related things out of the bedroom to create a more relaxing environment. If you find yourself regularly checking your digital clock throughout the night, just set the alarm and turn the face away from you.

6. Finish Eating At Least 2-3 Hours Before Bedtime 睡觉前 2～3 小时之内就别吃啦，吃那么多不怕长肉啊
Eating directly before going to bed — especially if spicy foods are involved — may cause difficulty falling asleep and discomfort throughout the night. Similarly, drinking too much may result in several awakenings for trips to the bathroom. That said, some people find a single serving of milk or non-caffienated tea to be a soothing part of the bedtime routine.

7. Complete All Exercise At Least 3 Hours Before Bedtime 睡觉前 3 小时内不要运动（做爱做的事儿算运动嘛？不知道）
Regular exercise can make falling asleep easier and contributes to a deeper and better sleep. However, it can take up to six hours for your body temperature to drop after strenuous exercise, and a cooler body temperature makes falling asleep much easier. So be sure to complete your exercising or any strenuous activity at least three hours before bedtime for the best results.

8. Avoid Caffeine For 6-8 Hours Before Bed 睡前 6～8 小时不要喝咖啡因饮料，除非你要钱不要命
Caffeine is a stimulant that remains in your system from 3-5 hours, though it can affect some people for up to 12 hours. Even if you can’t feel the effects, consuming caffeine late in the day may be affecting your sleep cycle more than you realize. If you like a warm drink at night, try caffeine-free tea.

9. Avoid Nicotine Before Bed 睡前别抽烟 （包括装逼抽雪茄的）
Nicotine is a stimulant, and can contribute to sleeplessness. If you smoke, your body may experience withdrawal symptoms throughout the night, and you may also experience difficulty waking in the morning. It’s one more reason to quit, and remember to never smoke in bed or when you are feeling sleepy.

10. Avoid Alcohol Before Bedtime 睡前别喝酒（被灌醉了别人脱你裤子你都不知道）
Though many people think of it as a sedative, alcohol actually has a disruptive effect on your sleeping cycle and can cause multiple awakenings during the night. Ultimately, it leads to a less restful sleep.

11. Don’t Just Toss and Turn 睡不着别翻来覆去地烙饼，先起床找地方凉快凉快去
Most experts agree that if you are having trouble falling asleep, it is best to get out of bed, go to another room and engage in a relaxing activity such as ready or listening to music. Once you begin to feel sleepy again, return to bed.

12. Visit Your Doctor 如果以上都不好用，请去莆田系医院
If you are experiencing sleep problems, and none of the previous tips seem to help, consult your doctor to see if there may be other underlying problems. Keeping a sleep diary noting your sleep activities and the issues you are experiencing will help make your consultation with your doctor more productive.