作者|Alena Hall
譯者|茄子花兒飄
It's one thing to make sleep a priority and another to actually achieve those blissful seven to nine hours of unadulterated shut-eye.
把睡眠放在優(yōu)先地位是一回事,，真正擁有七到九小時(shí)令人羨慕的一夜好眠就是另一回事了,。
Your ability to fall asleep at a reasonable time, stay asleep and wake up feeling well-rested the following morning depends on the steps you take hours before your head hits the pillow. And many of them go beyond basic sleep hygiene and focus more on daily habits that are surprisingly easy to address.
你能否在合理的時(shí)間入睡,、睡著并且在第二天早上感覺良好地醒來取決于你在頭沾枕頭前的幾小時(shí)里所做的事情,。其中很多超越了睡眠衛(wèi)生范疇，更多的是非常容易養(yǎng)成的日常習(xí)慣,。
Struggling with sleep despite your best efforts? These 9 behaviors might be to blame if they're a part of your average evening after 9 p.m.
盡了最大努力還是難以入睡,？如果你每晚九點(diǎn)之后常有以下九個(gè)習(xí)慣，那么它們就是罪魁禍?zhǔn)琢恕?/span>
1. You're eating the occasional huge dinner.
不時(shí)來頓大餐
Inconsistency when it comes to evening mealtime can wreak havoc on your sleep. It's okay to eat an early or late dinner so long as you aim for around the same time every night. As for quantity, sticking with bigger breakfasts and smaller dinners has been shown to stabilize blood sugar, while big meals that include more fatty foods, delicious as they may be, take longer to digest and keep the body awake. If your sleep is suffering, keep dinner on the lighter, healthier side.
不規(guī)律的晚餐進(jìn)餐時(shí)間會嚴(yán)重影響你的睡眠,。只要你每晚能夠在大約同一時(shí)間進(jìn)餐,，那吃飯?jiān)缤矶紱]有問題。至于數(shù)量,，已有證據(jù)表明堅(jiān)持早飯吃飽晚飯吃少能夠穩(wěn)定血糖,，而包含更多脂肪類食物的大餐，盡管美味,，但也需要更長的時(shí)間來消化并保持身體清醒,。如果你飽受失眠折磨，那晚餐就吃得少量而健康吧,。
2. You're checking your work email.
查閱你的工作郵件
Once you're finally home from work and preparing to unwind, the last thing you should do isreach for your smartphone to check and see if your boss sent you an urgent, "REPLY ASAP" email. If it's really that urgent, they'll call. Otherwise, take a deep breath and meditate on the fact that any residual work from today can, in fact, wait until tomorrow. The evening is time set aside for you.
一旦你終于下班回家,，準(zhǔn)備放松一下，你應(yīng)該做的最后一件事就是拿過你的智能手機(jī)查看一下老板是否給你發(fā)了“盡快回復(fù)”的緊急郵件,。如果那真的有那么緊急,，他們會打電話的。要是沒有,，那就深呼吸,，內(nèi)心冥想這樣一個(gè)事實(shí)：今天留下的任何殘余工作，實(shí)際上,，都能夠等到明天處理,。夜晚的時(shí)間是留給你自己的,。
3. You're ordering a few more cocktails.
多點(diǎn)了一點(diǎn)雞尾酒
That attempt to relax from a stressful day is actually preventing you from sleeping soundly later. While a cocktail or two may seem to make you feel sleepy and help you drift off faster, the quality of your sleep suffers and you often wake up feeling the consequences the following morning. If you're going to indulge, drink a glass of water for every alcoholic beverage you consume, and close that tab three hours before you plan to call it night.
那種讓你從緊張的一天中放松下來的嘗試實(shí)際上使你不能夠在此后酣暢地睡一覺。盡管一兩杯雞尾酒似乎讓你感覺到了睡意,，使你更快地墜入夢鄉(xiāng),，但你的睡眠質(zhì)量卻受到了影響，你常會在第二天早晨感覺到后果,。如果你想去放縱一把,，那就每喝完一杯酒精飲料后喝一杯水，而且在你準(zhǔn)備睡覺的前三個(gè)小時(shí)里就不要再喝了,。
4. You're bickering with a loved one.
與你心愛的人吵嘴了
It's cliché because it's true! Going to bed angry doesn't offer much in the way of sound sleep,especially if you have Type A tendencies. Overthinkers struggle with letting go of stressful thoughts at all times of the day, but in the evening, that ruminating can keep you mentally alert when your body is physically sending you "time for bed" signals. It's often best to address the things that are irritating you and then work together with the other person to let them go. It'll make your personal relationships stronger and your morning mood sweeter.
這是老生常談了,，因?yàn)檫@是真的！生著氣去睡覺并不能為好的睡眠提供什么幫助,，尤其當(dāng)你有A型行為（一種行為范例或行為模式,，其特征是性情急躁，有高度進(jìn)取心和緊迫感——譯者注）傾向時(shí),。過度思考者白天一直在掙扎著擺脫緊繃的情緒,，但在夜晚，那種糾結(jié)的情緒在你的身體已經(jīng)發(fā)出了“睡覺時(shí)間”的信號時(shí)仍會讓你保持精神警覺,。最好的辦法往往是弄清楚困擾你的是什么事情,，在他人幫助下努力擺脫他們。這會強(qiáng)化你的人際關(guān)系,，讓你擁有更甜蜜的早晨,。
5. You're starting a new Netflix binge.
在Netfix網(wǎng)站上打開一部新的大片
STOP RIGHT THERE. You've experienced this deep, dark rabbit hole one too many times before and know very well what is about to happen. It doesn't matter if you're "catching up" on the latest seasons of one of your favorite series or if you're simply bored and looking to explore a new one. You get hooked, and 30 minutes becomes three hours before you even blink. All that screen time is scientifically proven to affect your body's production of melatonin, the hormone responsible for your sleepy feeling. The sooner you shut down devices, the sooner you'll drift off into dreamland.
快停下！此前你已經(jīng)太多次地跌入了這個(gè)深深的,、黑暗的兔子洞,，你很清楚之后會發(fā)生什么。不管你是正在“追”你喜歡的最新一季的電視劇,，還是你只是感到無聊想要發(fā)現(xiàn)一部新劇,，你都會被迷住。眨眼間,，30分鐘就變成了3個(gè)小時(shí),。科學(xué)證明,，所有屏幕前的時(shí)間都會影響你身體中褪黑素的產(chǎn)生,，這是一種讓你產(chǎn)生睡意的激素。你越早關(guān)掉你的電子設(shè)備,，你就能夠越快地進(jìn)入夢鄉(xiāng),。
6. You're indulging in that after-dinner cappuccino.
沉迷于那杯飯后的卡布奇諾
Of course it tastes wonderful, but this caffeinated beverage from heaven is best enjoyed earlier in the day -- before 2 p.m. if possible. While the human body doesn't metabolize caffeine in one, uniform way, most available research confirms that if you call it quits with the stimulant by mid-afternoon, it shouldn't affect the quality of your sleep later that evening. Caffeine is another compound that counters the body's natural production of melatonin, so if you're looking to increase your Z's, stick to water or herbal tea in the evening.
它的味道當(dāng)然美妙了，但是這一絕妙的咖啡因飲品最好還是在一天的早些時(shí)候享受——如果可能,，盡量在下午兩點(diǎn)前,。盡管人類機(jī)體代謝咖啡因的方式因人而異,，但非常可靠的研究證實(shí)如果你在下午三點(diǎn)以后戒了這令人興奮的東西,，它應(yīng)該不會影響你那天晚上的睡眠質(zhì)量,。咖啡因是另一種阻礙身體里褪黑素自然產(chǎn)生的化合物,，所以如果你想要增加你沉睡的時(shí)間,，那么晚上就喝點(diǎn)水或者花草茶。
7. You're checking out the best Instagram posts of the day.
翻看Instagram上的每日最佳帖子
No matter how good you may think it feels to surf your social media news feeds at the end of a long day, science says that browsing on that smartphone is interfering with your sleep. Teens are particularly susceptible to this effect, because they often turn to their phones to help them drift off when they aren't quite sleepy yet. But a recent study revealed that kids who specifically make a point to unplug before bedtime experience real benefits in the quality and quantity of their sleep, too.
不管你覺著在漫長的一天要結(jié)束時(shí)在社交媒體上沖浪看看反饋的消息有多么棒,，科學(xué)家說了瀏覽智能手機(jī)上的信息會干擾你的睡眠,。青少年尤其容易受到這種影響，因?yàn)樗麄兂谶€不很困的時(shí)候玩玩手機(jī)來幫助入睡,。但最近的一項(xiàng)研究表明在睡覺前特地拔掉電源的孩子在睡眠的質(zhì)量和總量上都受益匪淺,。
8. You're jumping into the next amazing novel on your bookshelf.
一頭扎進(jìn)你書架上一本奇妙的小說中
Congratulations on your screen-free choice! But honestly, if you tend to gravitate to thrillers, emotional novels, or more intellectual topics in the nonfiction genre, you'll be stimulating your mind more than relaxing it. Unfortunately, researchers found that such mental demands canlead to poor sleep, so it's best to stick to lighter reading like an entertainment magazine orsomething a little on the dull side to lull you off to sleep.
恭喜你沒有選擇盯著屏幕！但說實(shí)話,，如果你常受到驚悚,、情感小說或那些非小說題材中更為理性的話題的吸引，那你的精神沒有放松而是得到了刺激,。不幸的是,，研究人員發(fā)現(xiàn)這種精神需求會導(dǎo)致不佳的睡眠，所以最好還是讀點(diǎn)更輕松的東西,，比如娛樂雜志或有點(diǎn)無聊讓你讀了打瞌睡的內(nèi)容。
9. You're taking your multivitamin.
服用復(fù)合維生素
There's nothing wrong with making sure your body is receiving adequate nutrients, but a hefty dose of B vitamins within your multivitamin in the evening can create an unintentional energizing effect that counteracts the natural sleep cycle. If you're someone who struggles with sleep apnea, try to take any medication with a flexible time prescription in the morning as opposed to the evening to avoid this frustrating interaction. When taken on an empty stomach, multivitamins can sometimes cause discomfort and even nausea, so consider taking yours with breakfast as a preventative measure.
保證你的身體獲得充足的營養(yǎng)物質(zhì)無可厚非,，但在晚上服用復(fù)合維生素,，里面所含的大量B族維生素可能無意中反而會起到提神的作用，抵消自然的睡眠循環(huán),。如果你深受睡眠呼吸驟停的困擾,，盡量在上午的某一時(shí)間而不是在晚上服用那些可以靈活安排時(shí)間的處方，從而避免出現(xiàn)令人沮喪的反應(yīng),?？崭狗脮r(shí)，復(fù)合維生素有時(shí)會引起適甚至惡心,，預(yù)防起見,，請考慮隨早餐服用。
