Tips for the Best Sleep Ever
如何拥有好睡眠

You’ve done all the obvious stuff—cut out late-night caffeine, made sure your bedroom is dark and cozy, avoided scary movies . So why are you still tossing and turning? Certain habits you’re unaware of could be sabotaging your sleep .

你已经做了能想到的事情——晚上不喝咖啡，让卧室又黑又舒适，不看恐怖电影。但是为什么总是躺在床上辗转反侧呢？你的某些习惯在不知不觉中可能会影响你的睡眠。

And, as you may know, lack of shut-eye doesn’t just leave you foggy the next day: Chronic, long-term insufficient sleep ups your odds of diabetes, depression, cardiovascular disease, even weight gain. So what to do? Try these unexpected tweaks, and wake up feeling incredibly well-rested.

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你可能也知道，睡眠不足不仅仅是让你第二天迷迷糊糊，长期的睡眠不足更可能让人患糖尿病，抑郁症，心血管疾病，甚至还会长胖。那么，要怎么办呢？试试这些意想不到的办法，让你一醒来精神超好。

Halt your afternoon habit
停掉下午茶

It’s a no-brainer that drinking coffee or tea right before you hit the sack won’t do you any sleep favors. But you also need to watch your afternoon drinks, says Joan Salge Blake, RD, a clinical associate professor at Boston University. It’s got caffeine, and so do some flavored waters and even sodas, Blake warns. Check the labels on your favorite midday drinks—any that boast energy-boosting benefits are likely culprits. Naturally, coffee drinks pack a real wallop, so stay away from them after lunch.

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睡前喝茶或是咖啡对睡眠没有任何助益。另外，你还要注意你的下午茶波士顿大学临床学副教授，营养师Joan Salge Blake提醒道。他还说，人们通常喝得下午茶里含有咖啡因，添加剂甚至是苏打水等。仔细看看你喜欢喝的下午茶饮品标签——那些说是能提神的饮品很有可能就会影响你的睡眠。当然，咖啡饮品对人的睡眠影响很大，因此午饭后不喝为妙。

Choose sleep superfoods
吃有益睡眠的食物

While it’s important to avoid a big, heavy meal right before bed (a full stomach will disturb your sleep), some foods may actually help you snooze. If you’ve had a few nights of restless sleep, make a light whole-wheat-pasta dish with fresh vegetables, a little diced chicken breast, tomato sauce, and a sprinkle of Parmesan for dinner. This meal contains a snooze-friendly combination of protein and tryptophan, an amino acid that converts to sleep-promoting serotonin in the body.
睡觉前要避免吃得太饱太油腻（胃太撑了会影响睡眠），但是也有些食物对睡眠有所助益。如果你已经有好多个晚上睡得不好了，你可以用新鲜蔬菜，一点点鸡胸肉丁，番茄酱拌一份全麦意面，再洒上一些干酪做一份晚餐。这样的一餐里含有有益睡眠的蛋白质和色氨酸，色氨酸能转化为有益的人体血清。

If your stomach’s growling late at night, try a small bowl of cottage cheese with banana slices, another dish that serves up tryptophan. Other combos of healthy carbs and protein, such as milk and graham crackers or yogurt sprinkled with cereal, will also do the trick.
如果你的胃在深夜呻吟，那就来一碗香蕉片配干酪，着到菜也能为人体提供色氨酸。其他含对人体有益的碳水化合物和蛋白质的套餐组合，例如牛奶配全麦饼干，或是洒上酸奶的谷物，同样有帮助睡眠的作用。

Take an early soak

早泡澡

Like to unwind in the tub before you snooze? Surprisingly, a hot bath might make it harder for you to drift off: Doing anything that raises your body temperature too close to bedtime may actually hinder you from falling asleep, because your body needs to cool to a certain temperature in order to reach a sound slumber, says J. Todd Arnedt, PhD, director of the University of Michigan Behavioral Sleep Medicine Program. That doesn’t mean you can’t soak after a rough day—when you get home from work, not right before turning in.

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喜欢全身心放松的躺在浴缸里打盹嘛？让人没想到的是，泡热水澡可能更让人难以入眠：主持密歇根大学行为睡眠医学项目的J. Todd Arnedt博士指出，快睡觉时做任何能升高人体温度的事情都会影响睡眠，这是因为人体需要时间来降低体表温度以进入睡眠。这并不是说当你辛苦工作一整天之后，回家连澡都不可以洗。只是不要在快睡时洗澡。

Set the mood for slumber

调整心情，准备睡觉

Keeping your room dark while you sleep is a great start, but bringing the lights down before bed is also important. Bright light too close to bedtime can make it hard to fall asleep. That’s because dimness signals the biological clock that it’s time to wind down, while bright light says “daytime!” Swap out überbright bedroom bulbs for low-watt ones, or install a dimmer switch and keep it low. Like to read in bed? Do it in the lowest light that’s still comfortable.

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睡觉时保持卧室黑暗是一个很好的开始，但要谨记，将床头灯关掉也是相当重要的。睡觉前接触强光让人难以入眠。这是因为，黑暗给我们的生物钟发出信号——该休息了，然而，强光会暗示我们的生物钟——“这还是白天！”那么，还等什么，换出卧室里的大瓦数的灯，装上低瓦数的灯，或是装一个调光开关，并且尽量把光调低。爱在床上看书怎么办？在微弱的灯光下看书也会觉得很舒服的。