睡个好觉真的很重要：如何提高睡眠质量

We have all had days where we tried to go to sleep early thinking we will get a nice 9 or 10 hours sleep. 4 hours of tossing and turning later, combined with constant staring at the clock we realize it's not going to happen. Go to sleep only when you start to feel sleepy instead of wasting your time staring at the clock.
我们都有过这样的经历，当我们试图早点睡觉时，想着我们能睡个9或10个小时的好觉。在辗转反侧4个小时之后，还盯着时钟 看，我们这才意识到肯定是睡不着了。只有当你开始昏昏欲睡时再上床睡觉，而不是浪费你的时间盯着时钟看。

10. Don't Stare At The Clock
不要盯着时钟看

Being a clock-watcher can actually increase stress and make it harder to fall asleep. Make sure the clock is not visible while your sleeping, if it's a digital one, cover it with a cloth or towel.
盯着闹钟看实际上会增加压力，入睡会变得更难。当你睡觉时，一定要把闹钟放在你看不到的地方。如果是一个数码闹钟，要用布或毛巾把它盖住。

11. Have A Consistent Sleep Routine
坚持稳定的睡眠作息

Studies show that people who sleep and wake up at the same time everyday are more rested than those who have erratic irregular sleep patterns. Set your alarm to the same time everyday including weekends.
研究表明比起每天睡眠不规律的那些人，每天在同一时间睡觉和起床的人休息的会更好。每天设置同一时间点，包括周末。

Studies also show that binge sleeping on the weekend to make up for lost sleep is counterproductive, you should aim to get the same amount of sleep everyday, whether that's 8 or 6 hours.
研究还表明，周末沉睡以求弥补睡眠不足是适得其反，应该是每天有相同的睡眠时间，不管是8还是6小时。

12. Limit Napping
限制打盹时间

Napping during the day might seem like the right thing to do when you feel tired, but if you plan on sleeping well at night think again. Napping during the day will interfere with your natural sleep patterns, if you do choose to nap, limit it to 30 minutes per day.
当你觉得累了，白天打个盹似乎是可以的，但如果你想要晚上睡得好，请三思。白天打盹会影响到你的自然睡眠模式，如果你选择打个盹，每天限制在30分钟以内。