睡个好觉真的很重要：如何提高睡眠质量

The easiest way to feel tired at night is to physically exhaust your body, hence training hard. A 45-90 minute workout consisting of resistance and cardio should be enough to exhaust your system.
让身体感到疲惫的最简单的方法是在晚上耗尽你的体能，因此要刻苦锻炼。45到90分钟的包括耐力和有氧运动的锻炼足够耗尽你的体能。

Training at night has its drawbacks, elevating your heart rate prior to sleeping can cause restlessness in most people. It's common to feel too awake and alert after a good workout, so it would not be wise to workout at night if you already have trouble sleeping. Avoid training 4 hours prior to sleeping.
在晚上锻炼也有其缺陷，在睡觉前提高你的心率对大多数人来说会引起不适。在经过锻炼之后，常见的症状是会保持清醒和警觉，因此如果在晚上你已经有睡眠困难，那么在晚上锻炼是不明智的。避免在睡觉前4小时内锻炼。

6. Eat Light At Night
晚上要吃得少

It's common tradition to have the biggest meal of the day at night in the form of dinner. But for athletes, bodybuilders and fitness enthusiasts it should be the complete opposite. The first meal and the post-workout meal should be the largest, with dinner being the smallest. As the day progresses you should taper down carbohydrates and increase protein.
传统说法是在一天当中吃的最丰盛的一顿是晚餐。但对于运动员、健美运动员和健身爱好者来说应该是完全相反的。一天中的第一顿和运动后的那一餐饭应该说最丰盛的，晚餐应该要最简单。随着夜幕降临，要减少碳水化合物的摄入，而要增加蛋白质的摄入。

Eating late at night is a surefire way to cause insomnia. Consuming a large meal prior to sleeping may cause indigestion and stomach aches during sleep. If your feeling hungry late at night have a casein protein shake or a bowl of cottage cheese.
晚上吃夜宵是一定会引起失眠的。在睡觉之前饱餐一顿可能会在睡眠过程中引发消化不良和胃疼。如果你夜里感觉饿了，喝点酪素蛋白奶昔或泡一碗奶酪。

7. Don't Drink Too Much Water/Fluids
不要喝太多的水或液体

Drinking too much water/fluids late at night negatively impacts sleep quality. Excess fluids at night can cause you to wake up in the middle of the night to go to the bathroom, disturbing your sleep cycle. Taper down your fluids as the day progresses.
在夜里喝太多的水或液体会有负面作用，影响睡眠质量。在夜里喝得过多会使你在半夜三更醒来去上洗手间，扰乱你的睡眠周期。随着夜幕降临，要减少液体摄入量。

8. Avoid Alcohol
避免酒精

Even though alcohol is very effective at making you feel drowsy and tired, it's horrible for sleep quality. Alcohol is a natural diuretic, which means it causes your body to excrete excess water, so you may find yourself waking up multiple times during the night to go to the bathroom.
即使酒精能有效地让你昏昏欲睡和疲倦，但对于睡眠质量而言，这是很不好的。酒精是一种天然的利尿剂，这意味着它会让你排出体内过多的水分，那么你会发现自己在夜里醒来好几次要去上洗手间。

Alcohol induced sleep is not a restful sleep by any means, alcohol disrupts your body's natural sleep cycles, leading to an unrefreshed feeling upon waking.
因为酒精作用而入睡绝对得不到宁静的睡眠，酒精扰乱你体内的自然睡眠周期，从而造成醒来时还有宿醉的感觉。