你会睡觉吗？11个提高睡眠质量的黄金法则

It's hard to force yourself out of bed when you wake up bleary-eyed, but one way to get up with ease is to prep your body to wake up at the same time feeling refreshed. Oftentimes, you're feeling groggy in the mornings because you're not getting good-quality sleep. Here are a couple of tips that may help:

睡眼朦胧的时候很难逼自己从被窝里出来，但是有那么一种能让你轻松起床的方式，那就是每天都在相同的时间神清气爽地起床。很多时候，你早晨起来时感到头晕目眩是因为你没有得到高质量的睡眠。以下是一些建议，或许能帮助到你：

1.Keep it consistent. Don't try to sleep in on the weekends to make up for lost sleep. Keep your sleeping schedule consistent and not erratic, which means waking up and sleeping at the same time every day. Whenever you alter the times you get up and go to bed, you're disrupting your body clock.

1.保持一致。不要总在周末时睡懒觉以弥补平时少睡的时间。保持一致而不是无定数的睡眠时间表，也就是说每天总在相同的时间起床和睡觉。一旦改变起床和睡觉的时间，就会扰乱你的生物钟。

2.Get it checked out. Maybe the reason you're waking up drowsy is health-related. Certain medical conditions like sleep apnea can disrupt your night's rest. Disorders like depression can also cause you to feel drained of energy, a symptom that can contribute to your grogginess. Get it checked out with a doctor and treat the problem.

2.做体检。你起床时昏昏欲睡的原因或许和健康有关。有一些特定的症状诸如睡眠呼吸中止症会影响你夜间的休息。抑郁症之类的小病也会导致你感到浑身乏力，这是会引起你头晕目眩的症状之一。去找医生检查一下，解决一下这个问题吧。

3.You snooze, you lose. Hitting the snooze button on your alarm clock can actually make you more tired. Your body will try to go into a sleep cycle, but it'll be disrupted every time you're woken up by the snooze button (which usually goes off every 10 minutes), leaving you lethargic for the rest of the day.

3.不要总是把闹钟按掉。按止闹按钮事实上会导致你更加疲惫。你的身体会尝试进入一个睡眠周期，然而每次又会被下一次的闹铃吵醒（通常是每10分钟一次），这会使你接下来的一整天都昏昏欲睡。

4.Lessen your caffeine intake. Drinking caffeinated drinks is a double-edged sword. It's a stimulant that wakes you right up but tends to be less effective over time and the more you intake.

4.少喝点咖啡。喝含有咖啡因的饮料是一把双刃剑。它是能令你打起精神来的兴奋剂，但随着你喝得越来越多，它的效果也会越来越差。

5.Watch what you eat and drink before you sleep. Be careful of ingesting caffeine, alcohol, sugary foods, and more before bed because they can affect the quality of your sleep. Ingesting a lot of liquids right before you sleep can also cause you to wake up to make bathroom trips during the night.

5.注意睡前的饮食。注意不要在睡前摄入咖啡因、酒精、甜食等，因为它们会影响你的睡眠质量。睡前喝太多饮料也会导致你在夜间频繁起来上厕所。

6.Dim lighting before bed. During the hour or two before bedtime, dim the lighting so you can slowly transition to sleep mode. The flickering lights in your electronic gadgets can also cause your body to go to awake mode, so don't use them right before you go to bed, or at least, dim them as much as you can. This includes your TV, smartphones, and tablets.

6.睡前把灯调暗。在睡前一到两个小时中，把灯光调暗，以便于你能够慢慢地过渡到睡眠模式。电子产品发出的闪烁的光线也会使你的身体进入清醒模式。所以在睡前不要使用它们。或者至少把它们调得越暗越好。包括电视机、智能手机和平板电脑。

7.Deal with your bedmate. If it's Fido waking you up throughout the night, kick him out of the bedroom, or set aside a pet bed for him to sleep on. If it's your partner, talk to him or her about the problem. If your partner wakes up earlier, ask him or her to use a vibrating alarm clock or be more mindful of the noises he or she makes while getting ready. And if your bedmate has sleep apnea, encourage him or her to seek medical help for it.

7.处理好你的同睡者。如果你的宠物在夜里频频把你吵醒，把它从床上踹下去吧。或者为它准备一个宠物床供它睡觉。如果是你的伴侣，就和他/她谈一谈这个问题。如果你的伴侣比你早起床，就叫他/她设一个震动的闹铃或者多留心他/她在起床时发出的噪音。另外要是你的同睡者有睡眠呼吸中止症，鼓励他/她去看看医生。

8.Don't work on your bed. Working on your bed may be comfortable, but it can also lead you to start associating the daily grind with it, which may make it hard to disconnect when you're drifting off into dreamland. Resolve to work in other locations.

8.不要在床上工作。在床上工作或许很舒服，但那也会令你开始把白天的琐碎工作和它联系在一起，当你沉入梦乡的时候也就很难不想到那些工作。在其他地方解决工作吧。

9.Watch the temperature. The temperature in your room can affect your sleep. Your body has a set temperature point that it tries to achieve while you're asleep, so if the room is too cold or hot, your body will be struggling to reach it, resulting in poor-quality sleep.

9.注意温度。你房间内的温度也会影响你的睡眠。当你睡觉时，你的身体有一组能保持其舒适的温度点。假如房间太冷或太热，你的身体会很难达到它，这也会导致低质量的睡眠。

10.Work it out. You've heard it before, and I'll say it again: regular exercise will help you sleep better, letting you wake up feeling refreshed in the morning.

10.多做锻炼。你已经听过了，但我还是要再说一遍：规律的锻炼能帮助你睡得更好，能让你在早晨神清气爽地醒来。

11.Reassess your medications. The effects of certain medications that cause drowsiness can linger until the next morning. Check with your doctor to see if you can adjust the dosage or change medications.

11.重新评估你的药物。那些会使你产生睡意的药物的药效直到早晨都难以褪去。去向医生确认一下，看看你是否可以调整药量或者换一种药。