Sleep is one of the most fundamental and basic things humans do. If we don't get enough, terrible things begin happening to our minds and bodies. But many find it extremely challenging to not only get an adequate amount of sleep every night, but to do it well.
睡覺是人類要做的最重要也最基本的一件事。如果我們睡眠不足，我們的精神和身體就會(huì)變得很差。但許多人發(fā)現(xiàn)，不僅僅是每晚獲得充足的睡眠是一件非常有挑戰(zhàn)性的事情，要睡好同樣也很有挑戰(zhàn)。

Business Insider previously turned to an expert - sleep scientist Patrick Fuller, an associate professor of neurology at Harvard Medical School - to get some answers.
商業(yè)內(nèi)幕網(wǎng)先前求助于一位專家，并從他那里獲得了一些解決方法。這位專家就是睡眠科學(xué)家帕特里克·福勒，他還是哈佛醫(yī)學(xué)院神經(jīng)學(xué)副教授。

Here are seven things he does to ensure a great sleep every night.
福勒教授會(huì)做以下這七件事來確保每晚可以睡個(gè)好覺。

1. He wakes up at the same time every morning.
他每天早晨都按時(shí)起床。

The problem many people have when trying fall asleep is that their sleep schedule isn't a schedule at all, but a free-for-all.
在嘗試入睡的時(shí)候，許多人的問題就是他們的作息安排根本就不固定，而是隨意變動(dòng)的。

Waking up at the same time every morning is one of the most important things you can do to get a good night's sleep, Fuller said.
福勒表示，每天早晨按時(shí)起床是使你晚上睡個(gè)好覺的最重要因素之一。

2. He avoids stimulants past mid-day.
午后他會(huì)避免攝入引起興奮的物質(zhì)。

At the end of a long workday, it's tempting to turn to that late afternoon latte to power you through. But avoid that espresso machine at all costs.
在漫長的工作日結(jié)束之時(shí)，于午后喝一杯拿鐵來給自己充充電是很有誘惑力的。

However, caffeine has a long half-life, meaning that it takes up to six hours to wear off, so resist the urge to slurp sodas, coffees, and teas later in the day.
然而，咖啡因有很長的半衰期，這就意味著要使其效果消失需要多達(dá)6個(gè)小時(shí)，所以在一天中稍晚一些的時(shí)候，你要抵擋住沖動(dòng)，不要去喝蘇打水、咖啡和茶。

3. He gets at least 20 to 30 minutes of exercise during the day.
他白天至少會(huì)運(yùn)動(dòng)20~30分鐘。

Exercise is like a magical tonic that can help prevent a variety of ills such as heart disease, stroke, diabetes, dementia, and more.
運(yùn)動(dòng)就像一味神奇的補(bǔ)藥，有助于防止各種疾病，如心臟病、中風(fēng)、糖尿病、癡呆等疾病。

It's also great for sleep. Studies have shown that morning and afternoon workouts can increase a person's quality of sleep at night.
而且運(yùn)動(dòng)還有助于睡眠。研究指出，在上午和下午進(jìn)行鍛煉可以改善一個(gè)人夜里的睡眠質(zhì)量。

4. He skips the evening booze.
他晚上不喝酒。

Many people find that alcohol is a tempting elixir to help you fall asleep. It relaxes your muscles, calms your nerves, and before you know it you're zonked out. But beware. Those soporific effects won't last through the night.
許多人發(fā)現(xiàn)酒精是一種誘人的助眠靈藥。它可以放松肌肉，安撫神經(jīng)，而且在你還沒意識(shí)到的時(shí)候就會(huì)讓你醉倒。但是，你要小心了。這些催眠功效不會(huì)持續(xù)一整晚。

In fact, drinking alcohol just before bedtime decreases the amount of time you spend in REM sleep - a deep and restorative phase of sleep.
事實(shí)上，在睡前喝酒會(huì)減少你陷入深度睡眠的時(shí)間（REM：深層次恢復(fù)性睡眠階段）。

5. He sets the sleeping mood.
他會(huì)營造睡眠的氣氛。

In order to set his body's internal clock to prepare it for sleep time, Fuller begins a ritual of dimming the lights about an hour before bedtime.
為了使他的生物鐘為入睡做準(zhǔn)備，福勒在睡前一小時(shí)左右就習(xí)慣性地調(diào)暗燈光。

Low light levels help to ramp up the body's natural production of melatonin, a hormone that helps you fall and stay asleep.
低光度有助于促使身體自然產(chǎn)生褪黑激素，這種激素可以助你入睡，并且可以使你保持熟睡狀態(tài)。

6. He avoids screens an hour before bedtime.
他在睡前一小時(shí)就會(huì)遠(yuǎn)離屏幕。

Bright blue light from smartphone and iPad screens can trick your brain into thinking it's daytime, causing the sleep-inducing melatonin levels to drop.
手機(jī)和平板電腦屏幕的亮藍(lán)色光芒會(huì)使你的大腦認(rèn)為還處于白天，致使誘導(dǎo)睡眠的褪黑激素減少。

Over time, ruined sleep schedules from smartphone light can damage your memory and increase the risk of depression, obesity, and even certain cancers, among other things.
隨著時(shí)間的推移，因?yàn)橹悄苁謾C(jī)的藍(lán)光而嚴(yán)重受損的作息會(huì)損害你的記憶，并增加罹患抑郁癥、肥胖癥，甚至是某些癌癥和其他疾病的風(fēng)險(xiǎn)。

7. He hits the hay at the same time every night.
他每晚準(zhǔn)時(shí)就寢。

The secret to getting a good night's sleep every single night involves setting up a routine that you stick to.
每晚睡個(gè)好覺的秘訣還包括制定一個(gè)你可以堅(jiān)持的作息表。

In order to be bright-eyed when your alarm clock rings you have to go to sleep at the same time every night.
為了使你在鬧鐘響起時(shí)精神飽滿，你每晚都要準(zhǔn)時(shí)去睡覺。

8. And most importantly, he's not obsessive about it.
最重要的是，他并不執(zhí)著于此。

While Fuller does try to stick to this routine every day, he is realistic and does stray from time to time to accommodate, well, life.
雖然福勒確實(shí)每天堅(jiān)持他的作息，但他很務(wù)實(shí)，也會(huì)偶爾偏離一下來做一些調(diào)整，生活嘛。

But when he does keep up with this routine, he finds that it always pays off.
不過當(dāng)他確實(shí)按照自己的作息安排去做的時(shí)候，他發(fā)現(xiàn)每次都很管用。

And so should you. Sleep tight!
你也應(yīng)當(dāng)如此。美美地睡上一覺吧！

（翻譯：Dlacus）

聲明：本雙語文章的中文翻譯系滬江英語原創(chuàng)內(nèi)容，轉(zhuǎn)載請注明出處。中文翻譯僅代表譯者個(gè)人觀點(diǎn)，僅供參考。如有不妥之處，歡迎指正。