你会睡觉吗？11个提高睡眠质量的黄金法则

6.Dim lighting before bed. During the hour or two before bedtime, dim the lighting so you can slowly transition to sleep mode. The flickering lights in your electronic gadgets can also cause your body to go to awake mode, so don't use them right before you go to bed, or at least, dim them as much as you can. This includes your TV, smartphones, and tablets.
6.睡前把灯调暗。在睡前一到两个小时中，把灯光调暗，以便于你能够慢慢地过渡到睡眠模式。电子产品发出的闪烁的光线也会使你的身体进入清醒模式。所以在睡前不要使用它们。或者至少把它们调得越暗越好。包括电视机、智能手机和平板电脑。

7.Deal with your bedmate. If it's Fido waking you up throughout the night, kick him out of the bedroom, or set aside a pet bed for him to sleep on. If it's your partner, talk to him or her about the problem. If your partner wakes up earlier, ask him or her to use a vibrating alarm clock or be more mindful of the noises he or she makes while getting ready. And if your bedmate has sleep apnea, encourage him or her to seek medical help for it.
7.处理好你的同睡者。如果你的宠物在夜里频频把你吵醒，把它从床上踹下去吧。或者为它准备一个宠物床供它睡觉。如果是你的伴侣，就和他/她谈一谈这个问题。如果你的伴侣比你早起床，就叫他/她设一个震动的闹铃或者多留心他/她在起床时发出的噪音。另外要是你的同睡者有睡眠呼吸中止症，鼓励他/她去看看医生。

8.Don't work on your bed. Working on your bed may be comfortable, but it can also lead you to start associating the daily grind with it, which may make it hard to disconnect when you're drifting off into dreamland. Resolve to work in other locations.
8.不要在床上工作。在床上工作或许很舒服，但那也会令你开始把白天的琐碎工作和它联系在一起，当你沉入梦乡的时候也就很难不想到那些工作。在其他地方解决工作吧。

9.Watch the temperature. The temperature in your room can affect your sleep. Your body has a set temperature point that it tries to achieve while you're asleep, so if the room is too cold or hot, your body will be struggling to reach it, resulting in poor-quality sleep.
9.注意温度。你房间内的温度也会影响你的睡眠。当你睡觉时，你的身体有一组能保持其舒适的温度点。假如房间太冷或太热，你的身体会很难达到它，这也会导致低质量的睡眠。

10.Work it out. You've heard it before, and I'll say it again: regular exercise will help you sleep better, letting you wake up feeling refreshed in the morning.
10.多做锻炼。你已经听过了，但我还是要再说一遍：规律的锻炼能帮助你睡得更好，能让你在早晨神清气爽地醒来。

11.Reassess your medications. The effects of certain medications that cause drowsiness can linger until the next morning. Check with your doctor to see if you can adjust the dosage or change medications.
11.重新评估你的药物。那些会使你产生睡意的药物的药效直到早晨都难以褪去。去向医生确认一下，看看你是否可以调整药量或者换一种药。