Nearly everyone has days when they feel sleepy. But for some people, excessive sleepiness actually gets in the way of daily work, childcare, and even leisure activities. This is known as hypersomnia, recurrent sleepiness that makes people want to nap repeatedly, even at work.

幾乎每一個(gè)人都有在白天感到困乏的時(shí)候。但是，對(duì)一些人來(lái)說(shuō)，過(guò)分的瞌睡妨礙了日常的工作，照顧孩子，甚至連休閑活動(dòng)的時(shí)間都沒(méi)有了。這被稱為嗜睡癥，周而復(fù)始的困意讓人想不時(shí)的打一會(huì)盹，即使是在工作的時(shí)候。

Not surprisingly, the problem of daytime sleepiness usually starts at night. Even missing just a few nights' sleep, or not getting enough uninterrupted sleep, can slow you down and sour your mood.

不足為奇的是，日間困倦的問(wèn)題通常在夜晚的時(shí)候就發(fā)生了。即使失去了一些晚上的睡眠，或者沒(méi)有得到足夠的不被打斷的睡眠，都會(huì)讓您反應(yīng)慢下來(lái)并且心里很沮喪。

Poor sleep habits are often the cause of daytime sleepiness. Before you go through any more groggy and crabby days, try these 12 ways to improve nighttime sleep and avoid daytime sleepiness.

不好的睡眠習(xí)慣通常是日間奢睡的根源。再你經(jīng)歷更多的沒(méi)有生機(jī)和易暴躁的日子之前，試一下下面的十二種方法來(lái)改善你的夜晚睡眠質(zhì)量并避免日間困倦。

1. Get adequate nighttime sleep.

1、充足的夜晚睡眠

That may sound obvious, but many of us succumb to shaving an hour or two off our sleep time in the morning or at night to do other things. Most adults need seven to nine hours a night, and teenagers usually need a full nine hours. Block out eight or nine hours for sleep every night.

這聽(tīng)起來(lái)是不足為奇的，但是我們中的許多人都會(huì)從我們的睡眠時(shí)間里剔除一到兩個(gè)小時(shí)去做其他的事情。不管這是發(fā)生在清晨還是夜里。大多數(shù)成年人需要7到9個(gè)小時(shí)的夜間睡眠，青年人通常需要足足9個(gè)小時(shí)的睡眠。每晚為你的睡眠規(guī)劃好8到9個(gè)小時(shí)。

2. Keep distractions out of bed.

2、讓干擾遠(yuǎn)離你的床

"Reserve your bed for sleep and sex," says Avelino Verceles, MD, assistant professor at the University of Maryland School of Medicine and director of the school's sleep medicine fellowship. "You shouldn't read, watch TV, play video games, or use laptop computers in bed." Don't do your bills or have heated discussions in bed either. They may leave you sleepless.

馬里蘭大學(xué)的助理教授，學(xué)院睡眠醫(yī)學(xué)基金主席，阿維利諾維切里斯說(shuō)：為睡覺(jué)和性愛(ài)保留你的床，你不應(yīng)該讀書(shū)，看電視，玩視頻游戲，或者在床上用手提電腦。不要在床上做你的賬單或者令人興奮的話題。這些會(huì)讓你失眠的。

3. Set a consistent wake-up time.

3、設(shè)置一致的起床時(shí)間

People who have problem sleepiness are often advised to go to bed and get up at the same time every day, including on weekends. But randomly setting an ideal bedtime can lead to more frustration if you suffer from insomnia and already have trouble falling asleep, says Barry Krakow, MD, medical director of Maimonides Sleep Arts and Sciences Ltd. in Albuquerque, N.M., and author of Sound Sleep, Sound Mind: 7 Keys to Sleeping Through the Night.

有睡眠問(wèn)題的人通常會(huì)被建議每天在同一時(shí)間上床睡覺(jué)并且按時(shí)起床，在周末的時(shí)候也不例外。邁蒙尼德睡眠藝術(shù)和科學(xué)有限公司的醫(yī)學(xué)主席，巴里.克拉科夫說(shuō)：但是如果你有失眠問(wèn)題并且不能夠入睡的話，機(jī)設(shè)定一個(gè)理想的就寢時(shí)間會(huì)導(dǎo)致你更加沮喪。在新墨西哥的阿爾伯克基市，《充足睡眠，良好心態(tài)》一書(shū)的作者指出了一覺(jué)睡到天亮的7個(gè)關(guān)鍵。

Instead, Krakow suggests starting out by setting a wake-up time only. "Stick by that for the first few weeks or even months to establish a rhythm," he says. "That process of always getting up at the same time helps to anchor the circadian rhythm. And if you do that and have a bad night, you'll also to be sleepier the next bedtime."

相反的，克拉科夫建議從僅設(shè)定一個(gè)起床時(shí)間開(kāi)始。他說(shuō)：堅(jiān)持下去，幾個(gè)星期或數(shù)月來(lái)建立一個(gè)節(jié)奏?？傄刻煸谕粋€(gè)時(shí)間起床的方法可以幫你固定住一個(gè)生理的節(jié)奏。如果你這樣做的話，即使你一個(gè)晚上沒(méi)有睡好的話，在下一個(gè)就寢時(shí)間的時(shí)候你將會(huì)更加有睡意。

4. Gradually move to an earlier bedtime.

4、逐步的更早的就寢

Another approach to getting into a consistent schedule is to try going to bed 15 minutes earlier each night for four nights. Then stick with the last bedtime. Gradually adjusting your schedule like this usually works better than suddenly trying to go to sleep an hour earlier.

形成一個(gè)不變的時(shí)間表的另一個(gè)方法就是在四天之內(nèi)每天試著提前一刻鐘就寢。然后堅(jiān)持最后一次就寢的時(shí)間。像這樣逐步的調(diào)整就寢的時(shí)間往往比突然一下子早睡一個(gè)時(shí)間效果更好。

5. Set consistent, healthy mealtimes.

5、設(shè)定一個(gè)一致的，健康的飲食時(shí)間

Regular mealtimes, not just regular sleep times, help regulate our circadian rhythms. Eating a healthy breakfast and lunch on time -- rather than grabbing a doughnut and coffee in the morning or a late sandwich on the run -- also prevents energy deficits during the day that will aggravate your sleepiness. Plan to finish eating meals two to three hours before bedtime.

不僅是有規(guī)律的睡眠時(shí)間，有規(guī)律的飲食時(shí)間也對(duì)調(diào)節(jié)我們的生理節(jié)奏有幫助。按時(shí)吃健康的早中餐——而不是早上隨手拿點(diǎn)油炸圈餅，喝點(diǎn)咖啡或者跑著吃些三明治——這可以防止我們?cè)诎滋炷芰坎蛔?，如果能量不足的話將使你白天更困乏。?jì)劃在就寢兩三個(gè)小時(shí)之前吃晚餐。

6. Exercise.

6、做運(yùn)動(dòng)鍛煉

Regular exercise (30 minutes a day on most days) offers multiple benefits for sleep. Exercise, especially aerobic exercise, generally makes it easier to fall asleep and sleep more soundly.

有規(guī)律的體育鍛煉（大多數(shù)的時(shí)間堅(jiān)持每天30分鐘）對(duì)睡眠有諸多益處。運(yùn)動(dòng)，特別是有氧運(yùn)動(dòng)通常會(huì)使入睡更容易并且讓你睡得更香。

Exercise also gives you more daytime energy and keeps your thinking sharp. And if you exercise outside in daylight, you get still more benefits. Sleep experts recommend 30 minutes of exposure to sunlight a day because daylight helps regulate our sleep patterns. Avoid exercising within three hours of bedtime.

運(yùn)動(dòng)同時(shí)也使你白天的時(shí)候精力更充足，思維更敏銳。并且如果你在戶外的陽(yáng)光下運(yùn)動(dòng)的話，你將得到更多的益處。睡眠專家建議每天30分鐘的日照時(shí)間，因?yàn)殛?yáng)光幫助你調(diào)節(jié)我們的睡眠模式。就寢前三個(gè)小時(shí)之內(nèi)不要有體育運(yùn)動(dòng)。

7. De-clutter your schedule.

7、梳理你的時(shí)間表

"If you don't think you can allow seven or eight hours for sleep, then you need to look at your schedule and make some adjustments," says Verceles. "Move some activities from nighttime to early evening or from early to late morning." Try to eliminate tasks that aren't really important. Getting enough sleep at night will help you function better during your remaining activities.

維切里斯說(shuō)：如果你沒(méi)有七到八小時(shí)的睡眠時(shí)間的話，你就需要查看一下你的時(shí)間表來(lái)做些調(diào)整了。從晚上移去一些活動(dòng)到傍晚或者上午。排除那些并不是真的很重要的任務(wù)。晚間睡眠充足的話將有助于你白天在剩下的活動(dòng)中表現(xiàn)的更好。

8. Don't go to bed until you're sleepy.

8、如果你沒(méi)有睡意，不要上床睡覺(jué)

If you go to bed when you're just tired, you probably won't be able to fall asleep, Krakow says. "Distinguish between the feeling of sleepiness and being tired. Get into bed when you're sleepy -- eyes droopy, you're drowsy, you feel like you're nodding off. It's a very different kind of feeling."

克拉科夫說(shuō)：如果當(dāng)你感覺(jué)僅僅有點(diǎn)累的時(shí)候就上床睡覺(jué)的話，你很有可能不能入睡。要區(qū)分困倦和疲倦有不同感覺(jué)。當(dāng)你感覺(jué)困倦的時(shí)候再上床睡覺(jué)——眼睛是沒(méi)有精神的，你也會(huì)感到昏昏欲睡的，你會(huì)感到你好像在打盹似的。那是一種完全不同的感受。

9. Don't nap late in the day.

9、不要在白天的晚些時(shí)候小睡

Late afternoon napping can make daytime sleepiness worse if because it can interfere with nighttime sleep.

傍晚的時(shí)候打個(gè)小盹會(huì)讓日間瞌睡更加嚴(yán)重——如果因?yàn)檫@會(huì)妨礙夜晚的睡眠。

10. Create a relaxing bedtime ritual.

10、創(chuàng)造一個(gè)放松的就寢儀式

A relaxation routine before bedtime can help you separate from the day -- especially from activities that are over-stimulating or stressful, making it difficult to sleep. Try meditation, soaking in a hot bath, listening to soothing music, or reading a book. A cup of herbal tea or warm milk can also be soothing, but skip those if they cause you to wake at night to go to the bathroom.

一個(gè)睡前的放松程序可以幫你遠(yuǎn)離白天的生活——特別是已經(jīng)完結(jié)的活動(dòng)——刺激的或者是緊張的，都會(huì)讓睡眠變得困難。試著沉思冥想，泡個(gè)熱水浴，聽(tīng)些舒緩的音樂(lè)或者讀本書(shū)。一杯花草茶或者一杯溫的牛奶也是令人舒緩的，但是如果這些會(huì)讓你晚上去洗手間的話就不要喝這些東西了。

11. Avoid "nightcaps".

11、不要在臨睡前喝酒

People often think that alcohol helps sleep, but it actually robs you of deep sleep, which is essential for feeling well rested. When the effects of alcohol wear off during the night, you'll probably be wide awake again.

人們通常會(huì)想酒精有助于睡眠，但酒精通常會(huì)把酣睡從你那偷走，而酣睡對(duì)休息好來(lái)說(shuō)是至關(guān)重要的。當(dāng)酒精的作用在夜間逐漸消逝時(shí)，你就會(huì)再次完全的醒來(lái)了。

12. See a sleep specialist.

12、去看睡眠專家

Daytime sleepiness can be caused by sleep disorders. If you are excessively sleepy consistently during the day even when you sleep well or if you fall asleep without warning during daily activities, you may have a sleep disorder such as narcolepsy or sleep apnea, a breathing problem that occurs during sleep. According to Krakow, undiagnosed and untreated sleep disorders are probably the greatest cause of daytime fatigue and sleepiness.

日間奢睡可以是由睡眠紊亂造成的。如果你晚上睡得很好但是白天還是持續(xù)過(guò)度困乏或者你不注意警告，在日間活動(dòng)時(shí)入睡的話，你也許患有睡眠紊亂，例如：猝睡癥或睡眠呼吸中止癥——一種在睡眠時(shí)出現(xiàn)的呼吸問(wèn)題。據(jù)克拉科夫說(shuō)，尚未找出原因的不能治愈的睡眠紊亂很有可能是日間疲勞和困乏的最大原因。

Problem sleepiness can also be caused by certain illnesses and medications. And mental conditions such as depression, posttraumatic stress disorder, and anxiety are very commonly linked to sleep problems.

睡眠問(wèn)題還可能由特定的疾病和藥物引起。精神狀態(tài)如：沮喪、創(chuàng)傷后應(yīng)激障礙和焦慮通常都和睡眠問(wèn)題聯(lián)系在一起。

A sleep specialist can design a treatment program for you that treats the underlying sleep disorder and helps you develop better sleep habits and attitudes though cognitive behavioral therapy. Sometimes it takes a combination of medication and behavioral therapy to eliminate daytime sleepiness, but it can be done.

睡眠專家能為你設(shè)計(jì)一個(gè)治療項(xiàng)目來(lái)治療你潛在的睡眠紊亂問(wèn)題并能通過(guò)認(rèn)知行為治療來(lái)幫助你養(yǎng)成好的睡眠習(xí)慣和態(tài)度。有時(shí)需要藥物和行為治療結(jié)合來(lái)消除日間嗜睡，但他總是可以治愈的。