怎样解决白天打盹犯困的毛病

　　7、梳理你的时间表

　　"If you don't think you can allow seven or eight hours for sleep, then you need to look at your schedule and make some adjustments," says Verceles. "Move some activities from nighttime to early evening or from early to late morning." Try to eliminate tasks that aren't really important. Getting enough sleep at night will help you function better during your remaining activities。

　　维切里斯说：如果你没有七到八小时的睡眠时间的话，你就需要查看一下你的时间表来做些调整了。从晚上移去一些活动到傍晚或者上午。排除那些并不是真的很重要的任务。晚间睡眠充足的话将有助于你白天在剩下的活动中表现的更好。

　　8. Don't go to bed until you're sleepy。

　　8、如果你没有睡意，不要上床睡觉

　　If you go to bed when you're just tired, you probably won't be able to fall asleep, Krakow says. "Distinguish between the feeling of sleepiness and being tired. Get into bed when you're sleepy -- eyes droopy, you're drowsy, you feel like you're nodding off. It's a very different kind of feeling."

　　克拉科夫说：如果当你感觉仅仅有点累的时候就上床睡觉的话，你很有可能不能入睡。要区分困倦和疲倦有不同感觉。当你感觉困倦的时候再上床睡觉——眼睛是没有精神的，你也会感到昏昏欲睡的，你会感到你好像在打盹似的。那是一种完全不同的感受。

　　9. Don't nap late in the day。

　　9、不要在白天的晚些时候小睡

　　Late afternoon napping can make daytime sleepiness worse if because it can interfere with nighttime sleep。

　　傍晚的时候打个小盹会让日间瞌睡更加严重——如果因为这会妨碍夜晚的睡眠。

　　10. Create a relaxing bedtime ritual。

　　10、创造一个放松的就寝仪式

　　A relaxation routine before bedtime can help you separate from the day -- especially from activities that are over-stimulating or stressful, making it difficult to sleep. Try meditation, soaking in a hot bath, listening to soothing music, or reading a book. A cup of herbal tea or warm milk can also be soothing, but skip those if they cause you to wake at night to go to the bathroom。

　　一个睡前的放松程序可以帮你远离白天的生活——特别是已经完结的活动——刺激的或者是紧张的，都会让睡眠变得困难。试着沉思冥想，泡个热水浴，听些舒缓的音乐或者读本书。一杯花草茶或者一杯温的牛奶也是令人舒缓的，但是如果这些会让你晚上去洗手间的话就不要喝这些东西了。

　　11. Avoid "nightcaps"。

　　11、不要在临睡前喝酒

　　People often think that alcohol helps sleep, but it actually robs you of deep sleep, which is essential for feeling well rested. When the effects of alcohol wear off during the night, you'll probably be wide awake again。

　　人们通常会想酒精有助于睡眠，但酒精通常会把酣睡从你那偷走，而酣睡对休息好来说是至关重要的。当酒精的作用在夜间逐渐消逝时，你就会再次完全的醒来了。

　　12. See a sleep specialist。

　　12、去看睡眠专家

　　Daytime sleepiness can be caused by sleep disorders. If you are excessively sleepy consistently during the day even when you sleep well or if you fall asleep without warning during daily activities, you may have a sleep disorder such as narcolepsy or sleep apnea, a breathing problem that occurs during sleep. According to Krakow, undiagnosed and untreated sleep disorders are probably the greatest cause of daytime fatigue and sleepiness。

　　日间奢睡可以是由睡眠紊乱造成的。如果你晚上睡得很好但是白天还是持续过度困乏或者你不注意警告，在日间活动时入睡的话，你也许患有睡眠紊乱，例如：猝睡症或睡眠呼吸中止症——一种在睡眠时出现的呼吸问题。据克拉科夫说，尚未找出原因的不能治愈的睡眠紊乱很有可能是日间疲劳和困乏的最大原因。

　　Problem sleepiness can also be caused by certain illnesses and medications. And mental conditions such as depression, posttraumatic stress disorder, and anxiety are very commonly linked to sleep problems。

　　睡眠问题还可能由特定的疾病和药物引起。精神状态如：沮丧、创伤后应激障碍和焦虑通常都和睡眠问题联系在一起。

　　A sleep specialist can design a treatment program for you that treats the underlying sleep disorder and helps you develop better sleep habits and attitudes though cognitive behavioral therapy. Sometimes it takes a combination of medication and behavioral therapy to eliminate daytime sleepiness, but it can be done。

　　睡眠专家能为你设计一个治疗项目来治疗你潜在的睡眠紊乱问题并能通过认知行为治疗来帮助你养成好的睡眠习惯和态度。有时需要药物和行为治疗结合来消除日间嗜睡，但他总是可以治愈的。