警惕！6大坏习惯毁掉你一整晚睡眠

Bad Habit #4: Drinking too much liquid before bedtime

坏习惯四：睡前大量喝水

Why It Disrupts Sleep: The short answer—you have to get up and pee frequently.
为什么会影响睡眠：答案很简单-你需要频繁起床去卫生间。

EZZZ Fix: Need we also mention that coffee, tea, and colas, are not only diuretics, but also stimulants? Stop drinking caffeinated drinks after lunch and other liquids at least three hours before bedtime because peeing at night and aging do not automatically go hand in hand—unless you suffer from a prostate issue, sleep apnea, or weak pelvic muscles, in which case, see your doc for help with the related sleep issues.
解决方法：还需要跟你讲咖啡、茶和可乐类饮料不仅利尿，而且有刺激作用么？不要在午饭后喝咖啡因饮料，至少睡前三小时也不要喝其他东西。因为晚上上厕所和衰老并没有紧密联系，除非你有前列腺疾病，睡眠呼吸暂停或者盆腔肌肉脆弱，如果是这些情况，就去请医生帮忙解决和睡眠相关的问题吧。

Bad Habit #5: Eating fatty, heavy foods too close to bedtime

坏习惯五：睡前吃油腻且难消化的食物

Why It Disrupts Sleep: Heartburn strikes anyone of any age, but it’s the most common GI disorder in older adults. If you’ve ever tried to go to sleep after eating a fatty meal, you’ve probably found the discomfort of stomach acids leaking into your esophagus less than conducive to falling asleep or staying asleep.
为什么影响睡眠：任何人任何年龄都可能会胃灼热，但这是老年人最常见的胃肠失调毛病。如果你试过在吃了一顿很油腻的饭后去睡觉，你可能会感受到由于胃酸进入食道而引起的不舒服，这不利于入睡或进入睡眠状态。

EZZZ Fix: Try to eat your last meal of the day at least 2-3 hours before bed time. Should you feel peckish before bed, consider a carbohydrate-rich snack. "Carbs stimulate melatonin production," says Dr. Oexman, "so have a (normal size) bowl of cereal, a half a bagel with a spread of hummus, or a small boiled potato." Or maybe have a serving of jasmine rice. According to the Journal of Clinical Nutrition, eating jasmine rice helped people in a study fall asleep faster than other types of rice. Who knew?
解决方案：尝试至少在入睡前2-3小时吃每天的最后一顿饭。如果你睡前肚子饿，考虑下富含碳水化合物的小吃吧。“碳水化合物能刺激褪黑激素的生成，”欧克斯曼医师说道，“所以来一碗（正常大小的碗）麦片，半个抹着鹰嘴豆沙的百吉饼，或者一个小点的煮土豆。”或者吃点香米。根据《临床营养学杂志》的一项调查研究，吃了香米的人比吃了其他种类的大米的人入睡更快。谁知道呢？

Bad Habit #6: Accepting snoring as normal sleep behavior
坏习惯六：明明睡觉打呼，却放弃治疗

Why It Disrupts Sleep: Snoring may seem as common as breathing, but it's considered the biggest sleep disrupter, and it's linked to several causes: sleeping on your back, being overweight, having a cold or allergies, drinking, or taking certain medications. At its most serious, it's caused by apnea, a potentially life-threatening illness. For the snorer, it disrupts sleep by awakening him/her every so often in order to breathe normally. For the partner, the noise can be deafening.
为什么影响睡眠：打鼾也许看似和呼吸一样正常，但它其实是扰乱睡眠的最重要因素，导致打呼噜的原因有好几种：仰着睡，超重，感冒/过敏，喝酒或者吃药。最严重的情形是，打呼是由呼吸暂停引起的一种威胁生命的潜在疾病。因为打呼噜的人每隔一段时间会醒来以保证正常呼吸，所以睡眠不可避免会被影响。

EZZZ Fix: For minor problems, try the obvious; lose weight, sleep on your side, take decongestants if you have a cold. In addition, Dr. Oexman recommends using a mouthguard, which is a non-invasive way to open the breathing passages. To rule out or diagnose apnea, consult your doctor. And never dismiss snoring as just a nuisance until you’ve discovered the underlying cause. That means no separate bedrooms as the quick fix.
解决方案：对于小问题，试试显而易见的方法：减肥，侧卧，感冒了服用去充血剂。除此之外，欧克斯曼医师推荐使用牙托，以一种非侵入式的方式打开呼吸道。去看医生以排除或者诊断呼吸暂停。而且在你发现潜在原因之前，永远不要认为打呼没什么大不了，而将它轻易打发掉。也就是说，不要将分房睡作为解决打呼问题的直接方案。