We all love sleep. But most people don’t get enough of it.
我们都热爱睡眠&igp,5.^sDq。但大部分人都睡不够6a&_g_1#OHiYg,。
Each year, the average American loses 11 days worth of productivity from lack of sleep.
普通美国人每年都会因为睡眠不足浪费11天的产出-!.zlmx1a(r。
This sleepiness can lead to memory loss, difficulty concentrating, and lack of motivation.
困倦会造成记忆力下降、精力涣散以及缺乏动力Ii+di-(tl7hg0_)V。
The average adult needs between 7 and 8 hours of sleep a night.
普通成年人每晚需要7到8小时的睡眠25UIurPc5EC+=R。
But the quality of sleep matters, too.
但睡眠的质量也很重要Ldc~rwE|;g。
Here are a few tips for the best rest possible:
要想尽可能睡个好觉，这里有一些建议：
First, Cool down your room.
首先，降低房间温度UTi+R^tPM^1z;hjB[9。
The best sleep, on average, happens when the surrounding environment is around 65 degrees Fahrenheit.
一般情况下，最佳睡眠的环境温度在65华氏度（18.3摄氏度）左右oUiLaJR+-jAQ。
And you might fall asleep faster if you warm your body up just before bed.
其次，睡前让身体暖和起来也能帮助大家更快入睡pc~wiWaksD^6z[&MS。
Coming out of, say, a warm shower into a cooler room causes a slight decrease in body temperature
打个比方，从温暖的浴室进入更凉的房间，体温会稍有降低，
that can help make you drowsy by slowing down your metabolism.
新陈代谢减慢，人也会更容易感到困倦8wJZ^6aQu^C9pr7!。

Even if you’re tucked under a warm blanket, researchers find that a cool head is conducive to better sleep.
研究人员发现，即使要蜷缩在温暖的毯子下，把头露在外面也能帮助睡眠~j_9#OXx~O。
Next, use light to your advantage.
接下来，合理利用光线Yyw,p#lGcBjn2NMz。
Your body has a natural sleep cycle regulated by exposure to light.
人体会根据环境光线自动调节睡眠周期Cdogncl1yj。
So in the morning, get a nice dose of light to tell your brain it’s time to wake up.
因此，到了早上，一束恰到好处的光会告诉我们大脑是时候起床了X)Z*Z%*e0c9)W。
An hour before bed, dim lights and turn off screens.
睡前一小时，把灯光调暗，关掉电子设备#9IFd+V6[1。
This cues the brain to prepare for sleep.
大脑就会接收到准备入睡的信号28SzFfMcF!bM*]!。
Finally, if you really want to get really serious about good sleep, you can incorporate herbs into your nighttime routine.
最后，如果你是很认真的地想要睡好，还可以在睡觉时来点儿草本配方
You can either breathe in a lavender oil before bed or put a lavender pillow on your eyes while you sleep.
睡前闻一闻薰衣草精油，或是戴薰衣草眼罩睡觉[3hL1)e1HB。
Now this probably sounds really new agey,
虽然听着有点新奇，
but the controlled trials done with lavender as a sleep aid actually really back up its benefits.
但和用薰衣草助眠的对照试验表明，薰衣草真的管用，
The effect is likely stronger if you pair lavender with some other relaxing evening routine like journaling or meditation.
搭配写日记或冥想等其他放松的睡前活动效果尤为明显*tXV&~*1_@。
So give these tips a try and see if better sleep can help improve your life during the day.
大家不妨尝试一下这些建议，看看好的睡眠是否有助于改善你白天的生活pDIj2)|O*kjR,VLS。