如何快速入睡 确保一夜优质睡眠

Getting enough sleep is a problem for a lot of people these days, and if you have trouble falling asleep fast, that just compounds the issue. The good news is you can learn to fall asleep fast and stay asleep longer so you can get all the sleep you need. 

近来，对很多人来说充足的睡眠都可望不可及，如果你很难快速入睡，那只会加重问题的严重性。万幸的就是你可以学会快速入睡的方法并且让睡眠更持久，以便达到你所需的睡眠长度。

Lifestyle Changes to Help You Fall Asleep Fast

改变生活方式助你快速入睡

If you don’t already work out, getting regular exercise can help you fall asleep more quickly, sleep longer and feel more rested when you wake up. People who are less sedentary reported waking up less through the night and having better sleep quality even when they get the same amount of sleep as someone who gets less exercise.

如果你已经工作完毕，进行常规锻炼能帮助你更快入睡，时间更长久且醒来时感觉会更轻松。报告指出较少久坐的人在夜间更少醒来，即使是相同的睡眠时间，他们的质量也比少动的人的质量要好。

Though conventional wisdom has it that exercising too close to bedtime makes it harder to sleep well, recent research suggests exercise at any time of day helps people get better sleep.

虽然传统的说法是越接近睡前时间锻炼就会越难入睡，但最近的研究表示在一天中的任意时间锻炼，都会有助于人们的睡眠。

Going to bed and waking up at consistent times throughout the week，(yes, including the weekend)，can also help you fall asleep more quickly. Having a consistent bedtime routine, meaning what you do before bed as well as when you hit the sack, is key to falling asleep fast and staying asleep through the night. You’ll do better if you turn off the TV, computer, iPad, phone and any other devices about an hour before bedtime, and if at all possible keep them—and any thoughts of work—outside of the bedroom.

在工作日按时睡觉，准时醒来（当然，也包括周末），这样可以帮助你更快地入睡。有一个固定的作息时间，也就是说在睡觉前该做什么，就寝时又该做些什么，这是快速入睡和深度睡眠的关键。如果睡前一小时你关掉电视，电脑，平板，电话以及其他设备，尽量把它们和关于工作的想法关之门外，这样会更好。