Wantbetterwell-beingTrysleepingyourwaythere.
想变得更好吗？试着靠改善睡眠来达成吧。
HealthypeopleknowthatloggingZsisavitalpartoftheirwellnessroutine,sotheyprioritizeitaccordingly.Belowareafewbedtimetricksyoucanstealfromthemsoyoucanwakeupwell-restedandreadytotackletheday.
健康的人知道，了解自己的睡眠是他们健康习惯的重要一环，所以他们很重视睡眠。以下是一些你可以从他们那里借鉴的睡眠技巧，在这些技巧帮助下，你可以好好休息然后醒来准备迎接新的一天。
1.Shower
沐浴
Bodytemperatureiscrucialinregulatingsleep,accordingtosleepscientists.Showeringatnightcouldhelpaidinthatprocess.Thewarmwaterhasapowering-downeffectso-to-speak,helpingyoufeelrelaxedasyoucrawlinbetweenthesheetsaswellasimproveyoursleepquality.
据睡眠科学家称，在调节睡眠时人的体温是很重要的。在晚上沐浴对这一进程有帮助。温水有类似于关闭电源的功能，也就是说，温水可以帮助让你在床上感到轻松并改善你的睡眠质量。
2.Meditate
冥想
Calmyourmindwithafewmomentsofmeditation.Thepracticehasnumeroushealthbenefits,includingbettersleep.Tryrecitingafewmantrasbeforedriftingofftosleeptonightandyou'llreapthebenefitstomorrow.
3.Journal
日志
HavingahardtimedriftingoffWriteitout.Researchshowswritingsomethingthat'sstressingyououtandphysicallythrowingitawaycanhelpclearyourmind.Notonlythat,journalinghasnumerousmind-boostingpowers.Expertsevenrecommenditasawaytohelpyousleep.
无法迷迷糊糊睡去？就把这些记录下来。研究表明，记录一些让你感觉有压力的东西并将它们从你脑海里剔除能帮你理清思绪。不但如此，日志也有推进头脑思考的能力。专家甚至推荐写日志作为一个帮助入睡的方法。
4.Drinkwater
喝水
Alcoholisn'tconducivetoagoodnight'srest.Whileanightcapmaymakeyoudriftofffasteratfirst,researchshowsitactuallydisruptsyoursleepthroughoutthecourseofthenight.Tryswappingthatglassofwineforaglassofwater.You'llwakeuphydratedandwithabetternight'ssleepunderyourbelt.
酒精不能帮助你在晚上拥有一个好的休息。尽管睡前的酒或许会帮助你在一开始就有迷迷糊糊想睡觉的感觉，但是调查表明，实际上喝酒只会紊乱你这一晚的睡眠。试着将那杯酒改成白水，你会在醒来时感到有足够的水分并且感到自己有一个更好的睡眠。
5.Brushthoseteeth
刷牙
TheAmericanDentalAssociationrecommendsthatyoubrushyourteethtwiceaday.Ifyoudon't,plaqueandbacteriacanbuildupprettyfast,makingyourbreathfoulandputtingyourmouthhealthinjeopardy.
美国牙医协会推荐一天刷牙两次。如果你不这么做，噬斑和细菌就会快速滋长，让你呼吸产生异味并且让你的口腔健康处于危险之中。
6.Workout
锻炼
Sweatforyoursleep.Notonlydoesmovingyourfeethelpyourhealthandattitude,researchshowsthatexercisecanhelpyougetabetternight'srest.
睡觉前出点汗。做一些运动不只是对你的健康和态度有益，研究表明锻炼可以帮助你在晚上获得更好的休息。
7.Ditchthedevices
放弃一些设备
Screensareabedroomnono.Whatseemslikeaharmlessbedtimehabitisactuallywreakinghavoconyourrest.Studiesshowthebluelightemittedfromourphones,laptopsandTVscandisruptoursleepcycles.EvenafewminutesofscrollingthroughInstagrammaybeharmful.Ifyoudependonyourdevicetowakeyouup,tryleavingyourphoneoutofthebedroomandusingaregularalarmclockinstead.
屏幕是一个卧室的禁忌。一些看似无害的睡前习惯事实上会对你的睡眠造成危害。研究表明，我们的手机、笔记本电脑以及电视所释放出来的蓝光会紊乱我们的睡眠周期。甚至刷几分钟的Instagram也可能是有害的。如果你是依靠某些设备来叫醒你的，那么试着把你的手机留在卧室外，用一些普通的闹钟来代替它。
8.Eatsmart
饮食合理
Oldtaleshaveyoubelievethateatingbeforebedisbadforyou,butit'sallabouthowyousnack.Infact,somefoodsbeforebedmayevenhelpregulateyourbloodsugarandprepyoutocatchthoseZs.GotthelatenightmunchiesTrynibblingonsomekiwi.Researchsuggeststhefruitmayhelpboostyoursleepquality.
]一些过去的说法让你相信睡前吃东西是不利于睡眠的，但是实际上重点在于你是怎么吃的。在睡觉前吃某些食物甚至可以帮助你调节血糖并有助于入睡。来点夜宵？试着吃一些猕猴桃。研究表明水果有可能会帮助你改善睡眠质量。
9.FindthebestplaceforFido.
为你的宠物找到最合适的地方
Expertsstressthatsleepingwithyourpetmaydisruptyoursleep,butemergingresearchshowsthatFidoorFluffymayhelpyourshuteye.Itcomesdowntowhattypeofsleeperyouare.Ifyoutendtowakeupeasily,itmaybebesttokeepyourfurryfriendoutofyourway.Thepointistomakeyourbedahavenforsleep,whateverthatmaybe.
专家指出和你的宠物一起入睡也许会紊乱睡眠，但是最新的研究表明那些毛绒绒的宠物或许有助于睡眠。不过这要看你的睡眠习惯了。如果你想自然醒，那么最好远离你毛绒绒的宠物。重点是无论你做什么，目的都是要将自己的床作为睡觉的港口.
10.Crawlinatareasonablehour.
TheNationalSleepFoundationrecommendsgettingseventoninehoursofsleeppernight,sowhattimeyouhitthehaycertainlymatters.Ifyouwanttogetagoodnight'srest,trygoingtobedatatimethat'sgoingtooptimizeyouramountofsleep.Ultimately,prioritizingthoseZsdoesn'thavetobedifficult--andthebenefitsoutweighthepreparation.You'llthankyourselfinthemorning.