警惕！6大坏习惯毁掉你一整晚睡眠

If you equate getting older with needing—or getting—less sleep, here’s a wake-up call: It's not true! “The majority of us require between seven and nine hours of shut-eye a night," says Robert Oexman, D.C., director of the Sleep to Live Institute. “And there’s little reason—whether you’re 55 or 80—not to get it.” Barring disease, medication and pain (all legitimate sleep interrupters), if patients complain of bad sleep, Dr. Oexman looks at their nighttime habits, where the problem almost always resides.
如果你认为人慢慢长大变老，需要或得到的睡眠更少，那我来提醒你吧，不是这样的！睡眠与生命研究所所长，脊骨神经科医师罗伯特·欧克斯曼说道：“大多数人每晚需要7-9小时的睡眠时间。无论你是55还是80岁，都应该做到这一点。”疾病、药物和疼痛除外（这些都可能会干扰睡眠），如果病人抱怨睡不好觉，欧克斯曼医师会查看其晚间生活习惯来发现问题所在。

So, how are you sabotaging your z-z-z-z-z’s?
所以，你是怎样破坏自己的睡眠的呢？

Bad Habit #1: Watching TV until you fall asleep

坏习惯一：看电视看到睡着

Why It Disrupts Sleep: It has nothing to do with what you watch—Downton Abbey isn’t a better pre-sleep choice than Dog the Bounty Hunter. Rather it’s the exposure to TV’s bright light that’s the culprit. Artificial bright light after dusk not only enhances alertness, but also delays the production of melatonin, a sleep-inducing hormone. So even if you nod off (in front of the TV, for example), you probably won’t stay asleep for long.
为什么会影响睡眠：这和你看什么节目没有任何关系，因为《唐顿庄园》并不是比《赏金猎人》更好的睡前节目。反而是暴露在电视强光下才是影响你睡眠的罪魁祸首。天黑后的人造强光不仅让人增加警惕性，而且会延迟体内睡眠荷尔蒙——褪黑素的生成。所以即使你打盹了（比如在电视机前），你很可能也睡不了多久。

EZZZ Fix: An hour before bedtime, treat yourself like a baby: a warm bath, followed by a quiet activity in dim light—meditation, journal writing, reading. But no reading or writing on your computer before bed or in the middle of the night. (Almost half of the respondents in the AOL Email Addiction survey admitted to checking email during the night. If that’s you, keep technology out of the bedroom.)
解决方法：睡前一小时，让自己像婴儿一样：洗个热水澡，在暗淡的灯光下做些安静的事情-冥想，写日记，阅读。但是睡前或者半夜绝对不能在电脑上阅读或者写东西。（几乎一半参与美国在线电子邮件上瘾调查的人们承认晚间会查看电子邮件。如果你也是这样，那么记得把高科技关在卧室外面吧。）

Bad Habit #2: Sleeping with Fido
坏习惯二：抱狗狗睡觉

Why It Disrupts Sleep: While animal-lovers argue the emotional benefits of sharing a pillow with their pets, research shows that pets can contribute to less than sound sleep. How? “Pets have different circadian rhythms than humans," says Oexman. “They sleep most of the day, and they shift a lot when sleeping—they get comfortable, then they move. This goes on all night, and whether you admit it or not, it interrupts your ability to get the level of sleep needed to feel rested." (As for pet dander and allergies—sneezing and wheezing are not great sleep enhancers.)
为什么会影响睡眠：动物爱好者认为和宠物一起睡觉有情感上的益处，然而研究表明宠物实际上会影响睡眠。这是怎么回事呢？“宠物和人有着不同的生理节律，”欧克斯曼说，“他们每天大多数时候都会睡，睡觉的时候经常动-他们觉得舒服，然后就会动。整晚都会这样，而且无论你承认与否，你都会不知不觉被影响而达不到自己需要的睡眠程度。（至于宠物皮屑和各种过敏导致的打喷嚏和喘息都是会影响睡眠的因素。）

EZZZ Fix: For two weeks, put your pooch or cat in a crate outside your closed bedroom door. When your pet can sleep quietly in the crate, move the crate inside your room for another two weeks. When the crate training is complete, try letting the dog or cat sleep in his own bed near your bed. Discourage all attempts to jump on your bed and reward all successes for staying in his own bed. (Caveat: Plan on interrupted sleep for a few weeks.)
解决方法：坚持两个星期，把家里的狗狗或者猫咪装在板条箱里，把箱子放在卧室外面，然后关起门来。等你的宠物可以在板条箱里安静地睡觉时，再把板条箱搬进卧室里面放两个星期。等这个板条箱里的训练完成时，试着让狗狗或者猫咪在离你床近的地方趴在自己的窝里睡。阻止它所有试图跳上你的床的尝试，奖励它乖乖在自己床上睡觉。（告诫：计划好有几个星期会睡不好觉。）

Bad Habit #3: Exercising too close to bedtime

坏习惯三：临睡前做运动

Why It Disrupts Sleep: Remember how poorly you sleep when you have a fever—drifting in and out, never really feeling rested? Well, heavy exercise too close to bedtime has the same effect—it raises your core body temperature so that your sleep is fragmented at best until your body temperature drops to normal, which may take several hours.
为什么会影响睡眠：记得你发烧的时候睡眠多么糟糕么——模模糊糊地睡着醒来，都没怎么休息好。其实睡前做运动是一样的结果——这让你身体的核心体温升高，所以你的睡眠会断断续续直到你的体温降到正常范围，这可能会需要好几个小时。

EZZZ Fix: No hardcore exercise at least three hours before bedtime, so when you lay your sleepy head on the pillow, your body temp is normal. Also, keep the bedroom temperature between 65-58 degrees for the ideal sleeping climate. Too cold for you? Pile on the blankets; just make sure your head (no stocking cap, please) is exposed to the cooler air to help regulate your body temperature.
解决方案：睡前至少三小时内不要剧烈运动，这样当你疲倦的脑袋沾到枕头时，你的体温才是正常的。同时，最理想的睡眠条件是保持卧室温度在65-58华氏度（18.3-20摄氏度）之间。对你来说太冷？多盖上几层毯子；保证你的脑袋（请别戴绒线帽）置于冷空气中，帮助调节体温。