为啥白天瞌睡

Nearly everyone has days when they feel sleepy. But for some people, excessive sleepiness actually gets in the way of daily work, childcare, and even leisure activities. This is known as hypersomnia, recurrent sleepiness that makes people want to nap repeatedly, even at work.

Not surprisingly, the problem of daytime sleepiness usually starts at night. Even missing just a few nights’ sleep, or not getting enough uninterrupted sleep, can slow you down and sour your mood.

Poor sleep habits are often the cause of daytime sleepiness. Before you go through any more groggy and crabby days, try these 12 ways to improve nighttime sleep and avoid daytime sleepiness.

几乎每一个人都有在白天感到困乏的时候。但是，对一些人来说，过分的瞌睡妨碍了日常的工作，照顾孩子，甚至连休闲活动的时间都没有了。这被称为嗜睡症，周而复始的困意让人想不时的打一会盹，即使是在工作的时候。

不足为奇的是，日间困倦的问题通常在夜晚的时候就发生了。即使失去了一些晚上的睡眠，或者没有得到足够的不被打断的睡眠，都会让您反映慢下来并且心里很沮丧。

不好的睡眠习惯通常是日间奢睡的根源。再你经历更多的没有生机和易暴躁的日子之前，试一下下面的十二中方法来改善你的夜晚睡眠质量并避免日间困倦。

充足的夜晚睡眠

1. Get adequate nighttime sleep.
That may sound obvious, but many of us succumb to shaving an hour or two off our sleep time in the morning or at night to do other things. Most adults need seven to nine hours a night, and teenagers usually need a full nine hours. Block out eight or nine hours for sleep every night.

1、充足的夜晚睡眠

这听起来是不足为奇的，但是我们中的许多人都会从我们的睡眠时间里剔除一到两个小时去做其他的事情。不管这是发生在清晨还是夜里。大多数成年人需要7到9个小时的夜间睡眠，青年人通常需要足足9个小时的睡眠。每晚为你的睡眠规划好8到9个小时。

让干扰远离你的床

2. Keep distractions out of bed.
“Reserve your bed for sleep and sex,” says Avelino Verceles, MD, assistant professor at the University of Maryland School of Medicine and director of the school’s sleep medicine fellowship. “You shouldn’t read, watch TV, play video games, or use laptop computers in bed.” Don’t do your bills or have heated discussions in bed either. They may leave you sleepless.

2、让干扰远离你的床

马里兰大学的助理教授，学院睡眠医学基金主席，阿维利诺维切里斯说：为睡觉和性爱保留你的床，你不应该读书，看电视，玩视频游戏，或者在床上用手提电脑。不要在床上做你的账单或者令人兴奋的话题。这些会让你失眠的。

设置一致的起床时间

3. Set a consistent wake-up time.
People who have problem sleepiness are often advised to go to bed and get up at the same time every day, including on weekends. But randomly setting an ideal bedtime can lead to more frustration if you suffer from insomnia and already have trouble falling asleep, says Barry Krakow, MD, medical director of Maimonides Sleep Arts and Sciences Ltd. in Albuquerque, N.M., and author of Sound Sleep, Sound Mind: 7 Keys to Sleeping Through the Night.

Instead, Krakow suggests starting out by setting a wake-up time only. “Stick by that for the first few weeks or even months to establish a rhythm,” he says. “That process of always getting up at the same time helps to anchor the circadian rhythm. And if you do that and have a bad night, you’ll also to be sleepier the next bedtime.”

3、设置一致的起床时间

有睡眠问题的人通常会被建议每天在同一时间上床睡觉并且按时起床，在周末的时候也不例外。迈蒙尼德睡眠艺术和科学有限公司的医学主席，巴里.克拉科夫说：但是如果你有失眠问题并且不能够入睡的话，机设定一个理想的就寝时间会导致你更加沮丧。在新墨西哥的阿尔伯克基市，《充足睡眠，良好心态》一书的作者指出了一觉睡到天亮的确7个关键。相反的，克拉科夫建议从仅设定一个起床时间开始。他说：坚持下去，几个星期或数月来建立一个节奏。总要每天在同一个时间起床的方法可以帮你固定住一个生理的节奏。如果你这样做的话，即使你一个晚上没有睡好的话，在下一个就寝时间的时候你将会更加有睡意。

逐步的更早的就寝

4. Gradually move to an earlier bedtime.
Another approach to getting into a consistent schedule is to try going to bed 15 minutes earlier each night for four nights. Then stick with the last bedtime. Gradually adjusting your schedule like this usually works better than suddenly trying to go to sleep an hour earlier.

4、逐步的更早的就寝

形成一个不变的时间表的另一个方法就是在四天之内每天试着提前一刻钟就寝。然后坚持最后一次就寝的时间。像这样逐步的调整就寝的时间往往比突然一下子早睡一个时间效果更好。

设定一个一致的，健康的饮食时间

5. Set consistent, healthy mealtimes.
Regular mealtimes, not just regular sleep times, help regulate our circadian rhythms. Eating a healthy breakfast and lunch on time -- rather than grabbing a doughnut and coffee in the morning or a late sandwich on the run -- also prevents energy deficits during the day that will aggravate your sleepiness. Plan to finish eating meals two to three hours before bedtime.

5、设定一个一致的，健康的饮食时间

不仅是有规律的睡眠时间，有规律的饮食时间也对调节我们的生理节奏有帮助。按时吃健康的早中餐——而不是早上随手拿点油炸圈饼，喝点咖啡或者跑着吃些三明治——这可以防止我们在白天能量不足，如果能量不足的话将使你白天更困乏。计划在就寝两三个小时之前吃晚餐。

做运动锻炼

6. Exercise.
Regular exercise (30 minutes a day on most days) offers multiple benefits for sleep. Exercise, especially aerobic exercise, generally makes it easier to fall asleep and sleep more soundly.

Exercise also gives you more daytime energy and keeps your thinking sharp. And if you exercise outside in daylight, you get still more benefits. Sleep experts recommend 30 minutes of exposure to sunlight a day because daylight helps regulate our sleep patterns. Avoid exercising within three hours of bedtime.

6、做运动锻炼

有规律的体育锻炼（大多数的时间坚持每天30分钟）对睡眠有诸多益处。运动，特别是有氧运动通常会使入睡更容易并且让你睡得更香。运动同时也使你白天的时候精力更充足，思维更敏锐。并且如果你在户外的阳光下运动的话，你将得到更多的益处。睡眠专家建议每天30分钟的日照时间，因为阳光帮助你调节我们的睡眠模式。就寝前三个小时之内不要有体育运动。

梳理你的时间表

7. De-clutter your schedule.
“If you don’t think you can allow seven or eight hours for sleep, then you need to look at your schedule and make some adjustments,” says Verceles. “Move some activities from nighttime to early evening or from early to late morning.” Try to eliminate tasks that aren’t really important. Getting enough sleep at night will help you function better during your remaining activities.

7、梳理你的时间表

维切里斯说：如果你没有七到八小时的睡眠时间的话，你就需要查看一下你的时间表来做些调整了。从晚上移去一些活动到傍晚或者上午。排除那些并不是真的很重要的任务。晚间睡眠充足的话将有助于你白天在剩下的活动中表现的更好。

若没有睡意,不要上床睡觉

8. Don’t go to bed until you’re sleepy.
If you go to bed when you’re just tired, you probably won’t be able to fall asleep, Krakow says. “Distinguish between the feeling of sleepiness and being tired. Get into bed when you’re sleepy -- eyes droopy, you’re drowsy, you feel like you’re nodding off. It’s a very different kind of feeling.”

8、如果你没有睡意，不要上床睡觉

克拉科夫说：如果当你感觉仅仅有点累的时候就上床睡觉的话，你很有可能不能入睡。要区分困倦和疲倦有不同感觉。当你感觉困倦的时候再上床睡觉——眼睛是没有精神的，你也会感到昏昏欲睡的，你会感到你好像在打盹似的。那是一种完全不同的感受。

不在白天的晚些时候小睡

9. Don’t nap late in the day.
Late afternoon napping can make daytime sleepiness worse if because it can interfere with nighttime sleep.

9、不要在白天的晚些时候小睡

傍晚的时候打个小盹会让日间瞌睡更加严重——如果因为这会妨碍夜晚的睡眠。

创造一个放松的就寝仪式

10. Create a relaxing bedtime ritual.
A relaxation routine before bedtime can help you separate from the day -- especially from activities that are over-stimulating or stressful, making it difficult to sleep. Try meditation, soaking in a hot bath, listening to soothing music, or reading a book. A cup of herbal tea or warm milk can also be soothing, but skip those if they cause you to wake at night to go to the bathroom.

10、创造一个放松的就寝仪式

一个睡前的放松程序可以帮你远离白天的生活——特别是已经完结的活动——刺激的或者是紧张的，都会让睡眠变得困难。试着沉思冥想，泡个热水浴，听些舒缓的音乐或者读本书。一杯花草茶或者一杯温的牛奶也是令人舒缓的，但是如果这些会让你晚上去洗手间的话就不要喝这些东西了。

不要在临睡前喝酒

11. Avoid "nightcaps."
People often think that alcohol helps sleep, but it actually robs you of deep sleep, which is essential for feeling well rested. When the effects of alcohol wear off during the night, you’ll probably be wide awake again.

11、不要在临睡前喝酒

人们通常会想酒精有助于睡眠，但酒精通常会把酣睡从你那偷走，而酣睡对休息好来说是至关重要的。当酒精的作用在夜间逐渐消逝时，你就会再次完全的醒来了。

去看睡眠专家

12. See a sleep specialist.
Daytime sleepiness can be caused by sleep disorders. If you are excessively sleepy consistently during the day even when you sleep well or if you fall asleep without warning during daily activities, you may have a sleep disorder such as narcolepsy or sleep apnea, a breathing problem that occurs during sleep. According to Krakow, undiagnosed and untreated sleep disorders are probably the greatest cause of daytime fatigue and sleepiness.

Problem sleepiness can also be caused by certain illnesses and medications. And mental conditions such as depression, posttraumatic stress disorder, and anxiety are very commonly linked to sleep problems.

A sleep specialist can design a treatment program for you that treats the underlying sleep disorder and helps you develop better sleep habits and attitudes though cognitive behavioral therapy. Sometimes it takes a combination of medication and behavioral therapy to eliminate daytime sleepiness, but it can be done.

12、去看睡眠专家

日间奢睡可以是由睡眠紊乱造成的。如果你晚上睡得很好但是白天还是持续过度困乏或者你不注意警告，在日间活动时入睡的话，你也许患有睡眠紊乱，例如：猝睡症或睡眠呼吸中止症——一种在睡眠时出现的呼吸问题。据克拉科夫说，尚未找出原因的不能治愈的睡眠紊乱很有可能是日间疲劳和困乏的最大原因。

睡眠问题还可能由特定的疾病和药物引起。精神状态如：沮丧、创伤后应激障碍和焦虑通常都和睡眠问题联系在一起。

睡眠专家能为你设计一个治疗项目来治疗你潜在的睡眠紊乱问题并能通过认知行为治疗来帮助你养成好的睡眠习惯和态度。有时需要药物和行为治疗结合来消除日间嗜睡，但他总是可以治愈的。