0

1. Going to bed too early
1.上床太早

Sticking with a consistent sleep routine —a regular bedtime, and a regular wake time—strengthens your body’s circadian rhythms and the biological cues (like melatonin release) that help you fall asleep.
保持睡眠規(guī)律，有固定的睡覺時(shí)間和起床時(shí)間，能加強(qiáng)身體的晝夜規(guī)律和生物信號(hào)（如褪黑激素釋放）來幫你入睡。

?

2. Getting in bed before you’re sleepy
2.還不困就上床

Learn to recognize the difference between being tired and being sleepy—and hold off going to bed until you feel ready to nod off.
學(xué)會(huì)區(qū)分累和困，挺到困得要打盹了再爬上床。

?

3. Drinking alcohol to help you nod off
3.喝酒讓自己產(chǎn)生困意

One drink in the evening may help you fall asleep, but drinking more heavily can be stimulating, not sedating. Alcohol in your system at night disrupts your rest.
晚上喝一杯可能有助于睡眠，但喝太多會(huì)產(chǎn)生刺激，沒有鎮(zhèn)靜作用。體內(nèi)的酒精夜間會(huì)干擾你休息。

?

4. Eating right before bed
4.吃完東西就上床

The evidence is growing about the hazards of late-night eating, and weight gain and rising insulin and cholesterol levels are among the risks.
越來越多的證據(jù)顯示太晚吃東西有很多壞處，其中包括增重、胰島素和膽固醇升高。

?

5. Logging onto social media from bed
5.在床上登錄社交網(wǎng)站

Holding your phone close to your face exposes you to bright, blue-wavelength light, which is especially disruptive to sleep. Establish a social media cut-off time of at least 60 minutes before bed.
手機(jī)離臉太近會(huì)使臉暴露在明亮的藍(lán)光之下，對(duì)睡眠干擾很大。要養(yǎng)成睡前至少60分鐘不登錄社交網(wǎng)站的習(xí)慣。

?

6. Thinking negatively about sleep
6.睡眠恐懼

Negative, distorted thoughts about sleep can trigger the body’s stress response, including raising blood pressure, heart rate, and brain activity, which further increases anxiety about your inability to sleep.
對(duì)待睡眠消極錯(cuò)誤的看法會(huì)激發(fā)身體的應(yīng)激反應(yīng)，包括血壓升高、心率加快、大腦活動(dòng)增多，會(huì)進(jìn)一步增加你無法入睡的焦慮，

?

7. Staring at the clock
7.盯著鐘表

Constantly checking the time ratchets up sleep-related stress, and makes it almost impossible to drift off.
頻繁看時(shí)間會(huì)提高睡眠壓力，使你根本就睡不著。

?

8. Trying to get more sleep than you need
8.睡夠了也盡量想多睡會(huì)

For some people struggling with sleeplessness, six or six-and-a-half hours might be a more realistic goal. By focusing too narrowly on hitting the eight-hour mark, you may inadvertently create stress that makes sleep harder to come by.
對(duì)于那些受失眠折磨的人來說，睡6個(gè)小時(shí)或6個(gè)半小時(shí)可能是更現(xiàn)實(shí)的目標(biāo)。勉強(qiáng)要達(dá)到8小時(shí)的目標(biāo)無形中就給自己制造了壓力，使你更難入睡。

?

（翻譯：菲菲）