如何驱赶白天的困倦：7大妙招提高睡眠质量

If your bed feels, smells and looks like an Alien nest, then it’s time for you to bust out some clean bed linen.
如果你的床看起来闻起来感觉像是外星人睡的床一样，那你就要换一床被单和枕套了。

This is one of the best things you can do to boost the quality of your sleep.
为了提高你的睡眠质量，这是你能做到的其中一件。

Change bed linen once a week and if you can, change the pillowcase daily.
如果可以，每周换一次被单，每天换一次枕套。

6. Avoid Coffee and Other Stimulants
不喝咖啡和其它含兴奋剂的饮料

Try not to drink coffee, red bull, green tea and stuff like that at least six hours before bedtime.
至少在睡觉前6小时，尽量不喝咖啡、红牛、绿茶等含兴奋剂的饮品。

Even if you can fall asleep with no trouble after drinking two cups of coffee right before you head out to bed, don’t do it.
即使你喝两杯咖啡后还能轻易入睡，也不要这样做。

Caffeine and other stimulants, right before bedtime, will mess with your melatonin production and your deep sleep.
在睡前饮用的咖啡因和其他兴奋剂会扰乱褪黑激素的生成及影响你的深度睡眠。

7. Deep Breathing
深呼吸

While in bed trying to fall asleep, focus on taking deep, long breaths.
当你躺在床上想要入睡，请集中精力在呼吸上，做深而长的呼吸。

Inhale slowly, exhale slowly. Deep breathing will keep your mind in the now and away from future worries and past regrets. I know this may sound like some new-age fluff, but deep breathing really works.
慢慢吸气，慢慢呼气。深呼吸会让你着眼当前，使思想远离未来的忧虑与过去的遗憾。我知道这一点都不新奇，但深呼吸真的有用。

In the end, if you want to sleep like a log every night, you’ll have to take good care of your health.
最后，如果你想要睡得很熟，你就需要好好顾着你的身体健康。

The 7 tips I talk about here are just the beginning. A sound diet and a smart workout plan will go a long way to make your sleep bulletproof.
我在这里谈到的7个小贴士只是一个开始。要想睡个安稳觉，均衡的饮食与科学的健身也起到很大帮助。