这似乎很明显，但是如果您发现自己通常比没有更疲倦，那么您可能需要更多的睡眠。创建一个简单的例程有助于您更好地睡眠并使您的整体健康受益，本睡眠指南可以帮助您。
在睡眠不足的不利影响are diminished alertness, concentration and psychomotor function, plus insufficient sleep is associated with hormonal changes that can lead to increased appetite and weight gain. Additionally, there is evidence of immune system impairment leading to increased susceptibility to infection.
好消息是开发健康的睡眠常规并不需要很长时间（最多几周），这会带来长期的健康益处。运动员可能会注意到由于睡眠期间康复的改善而导致的性能提高，观看体重的人可能会发现足够的睡眠有助于他们减轻体重。
[perfectpullquote align=”full” cite=”” link=”” color=”HEX 0073bb” class=”” size=””]睡眠是年轻人，健康，健康和高峰表现的源泉，在精神上和身体上，
— Charlene Gamaldo, MD, medical director at the Johns Hopkins Center for Sleep [/perfectpullquote]
3个必须睡个好觉的必备
您的夜间例行活动不必精心制作；这是您应该做的三件事，以使晚上睡眠更好。
1.设置 - 并保持 - 睡前
It’s best to go to bed and wake up at about the same time every day. Fluctuating sleep and wake times can wreak havoc on your body and throw off your sleep quality.
The ideal time to go to sleep is between 10 and 11 p.m., as it may promote more slow-wave sleep, which is the deeply restorative stage of sleep. For athletes, this is especially relevant, as it can enhance your recovery.
如果您的日程安排不是同一日常的，并且为睡眠的时间设定一致的时间似乎是不可能的 - 或不断中断 - 您至少应该尝试获得足够的睡眠。对于成年人，这意味着6.5-8小时的睡眠。在不到6.5小时，每晚睡眠不足8小时以上的成年人中，已经观察到死亡率增加。
2.练习良好的睡眠卫生
睡眠卫生也指睡前做什么。在就寝时间之前戒除烟草，酒精，咖啡因，剧烈运动和刺激精神活动是一个好主意。
For those who prefer to work out at night — or whose schedules only allow for post-work workouts — moving them to the late afternoon is beneficial when it comes to sleep.
According to the National Sleep Foundation，我们的身体受到睡眠/唤醒稳态和昼夜节律生物钟的调节。那个生物钟是使我们整日感觉到嗜睡和清醒时期的原因。在下午，这种下降最常发生在下午1点至3点之间，因此在该窗口之后锻炼可以帮助您感到重新激发（因为毕竟，跑步者的高点是真实的事情）。
3. DITCH TECHNOLOGY
这可能是您遵循的最难步骤。甚至比早日晚上结束一个晚上难以在您的正常时间入睡。但是，限制您对技术的接触 - 并与您一起放在床上 - 将帮助您更好地入睡。
Best case scenario: Do your bathroom routine and then read non work-related material in low light, ideally not in bed. If nothing else, avoid blue light from your smartphone, tablet or computer 1–2 hours before bed.
Reading a book — yes, those still exist in paperback and hardcover — is best; doing so out of bed is even better. Limiting your activities in bed throughout the day can help signal to your brain that when you get into bed it is time to sleep and not just to relax.
破坏睡眠的习惯
从锻炼到停止回复工作电子邮件时，更改例程。这是您可以立即修复的八个常见罪魁祸首。
The Best and Worst Foods for Sleep
Check this list to make sure your late-night snack doesn’t cost you precious zzz’s.
The Surprising Habit that Sabotages Your Sleep
这绝对让我们承认，但是心爱的睡帽并没有真正限制任何内容。查看上面的文章，了解非常清醒的真相。
WHAT TO DO WHEN INSOMNIA STRIKES
How to Get Back to Sleep When it Feels Impossible
现在是凌晨2点，您很清醒。下一步你要怎么做？这些技巧可以帮助您避免这种情况。
This 8-Minute Song Is Practically Guaranteed to Help You Sleep
好的，没有什么可以保证的，但是来吧，您必须好奇。甚至科学家也称这是世界上最轻松的歌曲。”
Science shows a link between insomnia and dementia. Luckily, there’s a possibility to get ahead of a dementia diagnosis with treatment for insomnia. Here’s what you need to know.
THE REAL EFFECTS OF SLEEP DEPRIVATION
这并不是所有的梦想和噩梦。当您剥夺自己的睡眠时，了解您的大脑，眼睛，胃，心脏，胰腺和免疫系统发生的事情。
新的锻炼装备，检查。新的健身房会员资格，检查。您是否将睡眠纳入减肥计划中？这是您应该快的原因。
阅读更多必不可少的指南
