為什麼你總是睡不好？
2015-07-10 15:49
kingshow
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If you haven\'t been sleeping well, you\'re not alone. 30-40% of adults experience symptoms of insomnia, says the National Center for Sleep Disorders Research at the National Institutes of Health. There are plenty of reasons you may not be sleeping well. Here are 7 of the most common.
如果你一直睡不好，其實不但是你有這個問題。國家衛生研究院下屬的國家睡眠障礙研究中心表明30-40%的成年人有失眠的症狀。睡不好的原因有很多，這裡列舉7個最常見的。
1. You\'re not exercising enough.
運動不夠
Research shows that exercising regularly can help ease anxiety so you sleep better. And contrary to popular belief, exercising late at night will not disturb your sleep quality. Aim for some type of exercise (even if it\'s only 15 minutes) most days of the week.
研究表明定期鍛煉有助于緩解焦慮，讓你睡得更好。與大家的普遍觀點相反的是，深夜鍛煉并不會影響睡眠品質。要想睡得好那就定下目标，每周幾天做某種類型的鍛煉（即使隻做15分鐘）。
2. You\'re looking at the clock too much.
看時間次數太多
“Clockwatching” can result in unhealthy sleep patterns. It\'s a common problem: you wake up in the middle of the night, usually around the same time, and think about how much sleep you have left before that alarm clock goes off. Here\'s an idea to counter this: turn your clock around, don\'t check your phone in the middle of the night, and focus on not looking at a clock until you hear the sound of your alarm.
“看時間”會導緻不良的睡眠模式。這是個普遍問題：你在半夜醒來，想知道在鬧鐘響之前還能睡多久。有個應對辦法：将你的鬧鐘轉過去，也不再半夜檢視手機，集中注意力絕不看鬧鐘，直到鬧鈴響。
3. You\'re too stressed.
壓力太大
Stress is one of the most common reasons you can\'t sleep. Going to bed with a head full of thoughts about your bad day at work, a tough family situation, or financial stresses can put a big-time strain on your ability to get a good night\'s sleep. Here are a few ways to reduce your stress levels so you can sleep better:
• Burn off some steam by exercising.
• Keep a journal by your bedside and write out your stressful thoughts to get them off your chest.
• Meditate, do some light yoga, or try progressive muscle relaxation.
• Listen to soft music or read a light-hearted book in bed before you go to sleep.
壓力過大是睡不着最常見的原因之一。帶着滿頭的煩惱，工作的不順，家庭的不和或者經濟的壓力到床上，給自己睡個好覺帶來了巨大壓力。以下為幾個減輕壓力睡個好覺的方法：
• 運動出一身汗。
• 在床邊放一本日記，将胸中的壓力釋放出來寫在本子上。
• 冥想，做輕瑜伽，或者試試漸進式肌肉放松。
• 在睡前聽輕音樂，或者看本輕松的書。
4. You\'re distracted by gadgets in your bedroom.
被卧室的小玩意分心
For many of us, checking our phone is the first thing we do when we wake up and the last thing we do before we go to bed. Technology makes our lives moreefficient, for the most part. But if you can\'t sleep well, try banning technology from your bedroom. That includes your television too. One study found that watching television in your bedroom is often a major cause of sleep problems.
對許多人來說，醒來的第一件事和睡前的最後一件事都是看手機。科技在很大程度上讓我們的生活更高效。但是如果你睡不好的話，試試不要再卧室裡放置這些科技品，包括電視機。一項研究表明在卧室看電視通常是導緻睡眠問題的主要原因。
5. Your sleep patterns are erratic.
不穩定的睡眠模式
Getting to bed and waking up at the same time every day is one of the most important things you can do to establish a consistent sleeping pattern. If you\'reaccustomed to staying up until the wee hours of the morning on weekends, this can seriously impact your sleep during the week. Napping at the wrong time may be another reason you can\'t sleep well. If you\'re a napper, make sure you\'re not dozing off for more than 30 minutes at a time. And reserve your naps for 2 to 3 p.m., which is the best time to get a quick snooze in.
要養成一種持續的睡眠模式，最重要的是每天在同一時間上床睡覺、起床。如果你習慣在周末熬夜到淩晨，這對你工作日的睡眠也會造成極大的影響。在錯誤的時間小睡可能是你睡不好的另外一個原因。如果你習慣午睡，那保證不會一次睡超過三十分鐘，保持在下午兩三點之間睡覺，這是打個小盹最好的時間段。
6. You\'re drinking too much caffeine late in the day.
太晚攝入咖啡因
For many of us, getting that morning jolt of caffeine from our coffee or tea is crucial. However, drinking too much caffeine can keep you up at night. So limit your java drinking to the morning. Avoid drinking coffee, tea, soda or other caffeine-laden drinks later in the day (unless it\'s chamomile tea, which can actually help you sleep).
對我們很多人來說，早上來一杯咖啡或者茶攝取咖啡因是很重要的。但是攝入過量就會讓你晚上不能入睡。是以最好僅限于早上和咖啡，避免在一天中的晚些時候飲用咖啡、茶、蘇打水或者其他含有咖啡因的飲料（除了菊花茶，這有助于你的睡眠）。
7. Your room isn\'t dark enough.
房間不夠暗
To sleep well, your bedroom should be dark. Any light, whether it\'s from your television, windows, phone, or other device, is affecting your ability to sleep well. That\'s because your body may reduce its production of melatonin, the hormonethat aids in sleep, when it senses light around you (even when you\'re sleeping). So invest in some light-blocking window treatments, and shut those electronics off.
要睡的好，你的房間必須夠暗。任何光，不論是你的電視、窗戶、手機還是其他裝備發出來的，都會影響你的睡眠品質。因為當你的身體感受到了周圍的光線（即使在睡眠中），就會降低了褪黑激素的分泌，這是幫助睡眠的一種荷爾蒙。是以花錢裝上避光的窗戶，關掉所有的電器吧。（英語來源：Lifehack）
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