建立良好睡眠卫生 睡眠, 卫生

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Setting up good Sleeping Hygiene

Just as it is important to take care of your teeth, good sleeping hygiene can help fight off insomnia (n.失眠) and depression. Here are some tips to help you create a healthy schedule.

Set up a routine that you follow strictly. Set up your day so that you go to sleep and wake up at the same time. This will tell your body to sleep when its bedtime and wake feeling rested.

Make sure your bedroom is only for sleeping. Take the television, computer and radio out of the bedroom. Keeping them in your room will only distract you.

If you don’t fall asleep right away don’t just stare at（盯着看）the clock wondering when you will. Get up and move to another room and read until you start feeling drowsy(adj.昏昏沉沉的). Then go back to your room to go back to bed.

Don’t drink caffeine or alcohol. Coffee may make you wake up in the morning and wine before you go to sleep may help you doze off（大瞌睡）, but neither helps your body to wake up or fall asleep naturally. You will become dependant on them and won’t be able to sleep or wake up without them.

Exercising helps the body sleep all night. It will also help you feel rested and energetic during the day.

      正如你关心自己的牙齿一样，良好的睡眠卫生可以帮助你击退失眠及抑郁症。这里有一些提示，可以帮助你创造一个健康的时间表。

      制定一个作息表，并严格遵守它。你要确定一天中几点睡觉，然后每天在相同的时间醒来。这样会告诉你的身体何时该睡觉了，在得到休息后自然醒来。
      确保你的睡房只是用来睡觉。在卧室外放置电视，电脑和收音机。这些物品放在卧室中只会分散你的注意力。
      当你没有入睡时，不要一直盯着时钟。你可以起身走出自己睡房，到客厅里看些书籍，直到你有些昏昏欲睡感觉，然后你可以回到房间睡觉。
      不要饮用有咖啡因和酒精的饮料。咖啡让你在早晨能清醒过来，酒则在你入睡之前已让你开始想打瞌睡，但两者都无法让你的身体自然地清醒或入睡。您将变得过分地依赖它们，离开了它们你无法入睡和清醒。
      适当的锻炼会帮助你入睡。这将帮助你获得足够的休息，整天都有精神。