It might seem obvious, but if you find you are often more tired than not, you probably need more sleep. Creating a simple routine helps you sleep better and benefits your overall health, and this guide to sleep can help.
在睡眠不足的有害影响中，机敏性降低，浓度和精神运动功能，而且睡眠不足与荷尔蒙变化有关，这会导致食欲增加和体重增加。此外，还有证据表明免疫系统损伤导致感染的易感性增加。
The good news is developing a healthy sleep routine doesn’t take long — a few weeks at most — and it results in long-lasting health benefits. Athletes may notice increased performance due to improved recovery during sleep, and people watching their weight may find adequate sleep helps them lose weight.
[perfectpullquote align =“ full” cite =“”链接=“ color =” hex 0073bb“ class =” size =“”]]Sleep is the fountain of youth, wellness, health and peak performance, mentally and physically,”
- 医学博士Charlene Gamaldo，约翰·霍普金斯睡眠中心的医疗总监[/PerfectPullquote]
3 MUSTS FOR A BETTER NIGHT’S SLEEP
Your nighttime routine doesn’t have to be elaborate; here are the three things you should do to get a better night’s sleep.
1. SET — AND KEEP — A BEDTIME
最好每天在同一时间上床睡觉。睡眠和唤醒时间波动会对您的身体造成严重破坏，并摆脱睡眠质量。
入睡的理想时机是晚上10点至11点，因为它可能会促进更慢的睡眠，这是睡眠的深度恢复阶段。对于运动员而言，这尤其重要，因为它可以增强您的康复。
If your schedule isn’t the same day-to-day and setting a consistent time for sleep seems impossible — or is constantly interrupted — you should at least try to get an adequate amount of sleep. For adults, that means 6.5–8 hours of sleep. Increased mortality has been observed in adults getting less than 6.5 hours and more than 8 hours of sleep per night.
2. PRACTICE GOOD SLEEP HYGIENE
Sleep hygiene also refers to what you do before bed. Abstaining from tobacco, alcohol, caffeine, strenuous exercise and stimulating mental activity in the hours leading up to bedtime is a good idea.
对于那些喜欢在晚上锻炼的人（或者只允许工作后锻炼的人）将其转移到下午后期是有益的。
根据国家睡眠基金会的说法, our bodies are regulated by both the sleep/wake homeostasis and the circadian biological clock. That biological clock is what causes us to feel periods of sleepiness and wakefulness throughout the day. In the afternoon, this dip most often occurs between 1 and 3 p.m., so working out after that window can help you feel re-energized (because, after all, a runner’s high is a real thing).
3.沟渠技术
This may be the hardest step for you to follow; even harder than ending a night out early to get to sleep at your regular time. However, limiting your exposure to technology — and keeping it out of the bed with you — will help you sleep better.
最佳情况：做浴室的例行程序，然后在弱光中阅读与工作相关的材料，理想情况下不在床上。如果没有别的，请在睡觉前1-2小时避免使用智能手机，平板电脑或计算机的蓝光。
阅读一本书 - 是的，仍然存在于平装本和精装书中 - 最好；这样做甚至更好。全天限制您在床上的活动可以帮助您的大脑发出信号，当您上床睡觉时，就该睡觉了，而不仅仅是放松。
HABITS THAT UNDERMINE SLEEP
8 Bad Habits that Are Ruining Your Sleep
Change up your routine, from when you work out to when you stop replying to work emails. Here are eight common culprits you can fix right away.
检查此列表，以确保您的深夜小吃不会花费您珍贵的Zzz。
This absolutely pains us to admit, but the beloved nightcap isn’t really capping anything. Check out the above article for the very sobering truth.
失眠罢工时该怎么办
It’s 2 a.m. and you’re wide awake. What do you do next? These tips could help you avoid that situation.
OK, nothing’s really guaranteed, but come on, you’ve got to be curious. Even scientists call this “the most relaxing song in the world.”
The Undeniable Reason You Need to Deal with Insomnia
科学显示了失眠和痴呆之间的联系。幸运的是，有可能在失眠治疗方面提前诊断出痴呆症。这是您需要知道的。
睡眠剥夺的真正影响
This Is Your Body on Sleep Deprivation
This isn’t all dreams and nightmares. Learn what happens to your brain, eyes, stomach, heart, pancreas and immune system when you deprive yourself of sleep.
Does Sleep Deprivation Really Impact Weight Loss?
New workout gear, check. New gym membership, check. Have you factored sleep into your weight-loss plan? Here’s the quick reason you should.
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