(单词翻译:单击)
Make Time For Sleep
It's easy to say that getting a good night of sleep doesn't matter, or put it off for an extra hour of TV or to catch up on work. But sleep is like exercise or eating well: you need to prioritize it and build it into your day. Sleep is vital, and one of the most important things you can do for your physical and mental health.
为睡眠腾出时间
容易说睡一个好觉不重要，或者为了额外一小时的电视或加班时间推迟睡眠。但睡眠就像好好锻炼或吃饭一样：你需要优先考虑它，把它纳入你的一天之中。睡眠是至关重要的，你能为你的身体和心理健康所能做的最重要的事情之一。
Keep A Consistent Schedule
Follow a regular routine. Try to get to bed and wake up about the same time each night.
保持一致的时间表
遵循规律作息。每天晚上在大约同一时间试着去睡觉或醒来。
Create A Relaxing Bedtime Ritual
Create a relaxing bedtime ritual, like taking a warm bath or reading a magazine. It's important to unwind before getting into bed.
创造一个睡前放松的仪式
创造一个放松的睡觉习惯，就像泡热水澡或阅读一本杂志。重要的是在睡前放松。
Turn Off The Technology
Dim the lights one hour before desired bedtime and also turn off the screens one hour before bed. Light, including that from computers, iPads, TVs and smart phones, is the most powerful trigger for our neurotransmitters to switch to the 'on' position. If people have a tendency toward insomnia, they can be up for hours waiting to switch to turn off.
关掉科技产品
在想要睡觉前一小时将灯关暗，睡前1小时还要关掉屏幕。来自电脑、ipad、电视和智能手机上的光亮最强大地触发我们的神经递质切换到“醒“的位置。如果人们有失眠倾向，他们可能要等好几个小时切换到睡眠模式。
Exercise
Get some exercise any time of day. Even a 10- to 15-minute walk each day could help you sleep better.
锻炼
在一天中的任何时间获得一些锻炼。甚至每天一个10 到 15分钟的散步都可以帮助你睡得更好。
Get Out Of Bed When You Can't Sleep
Most people who have sleep problems spend too much time in bed trying to sleep. If you are spending eight hours in bed and only sleeping six restless hours, why not get six hours of deeper sleep rather than eight hours of fragmented sleep? It's counterintuitive, but I recommend most of my insomnia patients go to bed a little (or a lot) later."
当你睡不着的时候就起床
大多数有睡眠问题的人花太多的时间在床上试图睡觉。如果你花八个小时躺在床上，只睡着六个小时，为什么不获得六小时的深度睡眠而不是八小时支离破碎的睡眠？这是违反直觉的，但是我推荐我的大多数失眠患者稍微晚一点（或更晚）上床。
Avoid Alcohol And Caffeine Too Close To Bed
Even if you think they are helping you fall asleep initially, alcohol and medicines that make you drowsy may affect your sleep throughout the night. To achieve a sound, restful sleep, ensure the last two hours before bed are void of these items or any strenuous activity so your body realizes it’s time for bed."
睡觉前避免饮酒和咖啡
即使你认为一开始它们在帮助你入睡，使你昏昏欲睡酒精和药物可能影响你整个晚上的睡眠。要获得一个安定宁静的睡眠，确保上床前最后两小时没有用这些物品或任何剧烈活动，这样你的身体就会意识到现在是睡觉时间了。
Dress Comfortably
Consider moisture wicking pajamas!
穿着舒服
考虑保湿吸汗的睡衣！
