Most of us have struggled at some point with sleep. Whether it’s not getting enough sleep or struggling to get up in the morning, it can be difficult to get the balance just right.
大多數(shù)人都遇到過(guò)一些睡眠問(wèn)題。有可能是睡得不夠，又或者是早晨起不來(lái)，很難達(dá)到平衡睡得舒服。

However, sleep is essential if we want to be productive in life. It provides us with the energy we need to get stuff done!
然而為了保證精力充沛，睡眠是十分必要的。我們需要睡足了才有精力干活！

Here are the 10 most common sleep mistakes people make and a few tips for avoiding them!
下面列出了常見(jiàn)的十大睡眠錯(cuò)誤以及糾正小貼士。

1. The snooze button
鬧鐘止鬧按鈕

Don’t EVER hit the snooze button. It really is much more beneficial to just get up on your first alarm. Think about it – the snooze button gives you an extra 10 minutes or so sleep. In the grand scheme of your day this really won’t provide you with any more energy. In-fact it does the opposite. Research has shown that ‘interrupted sleep’ can cause us to feel more tired.
千萬(wàn)不要按止鬧按鈕，其實(shí)在鬧鈴一響時(shí)就起來(lái)對(duì)身體更好。想想看，止鬧按鈕可以讓你多睡10分鐘或者更長(zhǎng)一點(diǎn)時(shí)間。但相比于一整天滿滿的計(jì)劃，這多睡的10分鐘根本無(wú)法為你多添幾份活力。事實(shí)上恰恰相反，研究表明受干擾的睡眠會(huì)讓人更加疲倦。

2. Disorganized sleeping habits
不規(guī)律的睡眠習(xí)慣

It’s much easier to get to sleep each night (and wake up feeling refreshed) if we have a regular routine. This means going to bed at roughly the same time each night and getting up at roughly the same time each morning. If you’re disorganized with your sleeping routine, you end up interrupting your natural sleeping rhythms, which can cause insomnia and fatigue.
如果每天的作息時(shí)間規(guī)律，每晚會(huì)更加容易入眠（醒來(lái)時(shí)也會(huì)感到神清氣爽）。也就是說(shuō)每晚在相對(duì)固定的時(shí)間睡覺(jué)，每天早上在相對(duì)固定的時(shí)間起床。如果你睡覺(jué)的時(shí)間不規(guī)律，就會(huì)打亂你的生物鐘，導(dǎo)致失眠和疲勞感。

3. Long naps
小睡時(shí)間過(guò)長(zhǎng)

Long naps can disrupt your sleeping rhythms so if you’re desperate for a nap then keep it under the 30 minute mark (and before 4pm). Short naps after lunch can help to restore energy levels (just make sure you don’t sleep in).
小睡時(shí)間過(guò)長(zhǎng)會(huì)打亂人的生物鐘，所以如果你真的很想打個(gè)盹兒的話，請(qǐng)把時(shí)間控制在30分鐘以內(nèi)（而且要在下午四點(diǎn)前睡）。在午餐后小睡一會(huì)兒有助于恢復(fù)體力（只是不要睡過(guò)頭了）。

4. Caffeine/stimulants
咖啡因/興奮劑

Don’t drink any caffeinated drinks after mid-day. Caffeine stimulates your body for up to 12 hours after consumption so it’s important to restrict your intake later in the day. Be aware of supposed ‘herbal’ drinks such as green tea, which can have a high dose of caffeine. Always check the label.
請(qǐng)不要在中午之后飲用含咖啡因的飲料?？Х纫驎?huì)持續(xù)的影響人體12個(gè)小時(shí)，所以要控制自己不要在中午以后攝取咖啡因。小心一些“草本”飲料，例如綠茶含有很高的咖啡因。每次喝飲料之前都要看一下成份標(biāo)簽。

5. Stress & negative thinking
壓力和消極想法

Stress is a large reason why many people find it difficult to sleep. One of the worse things you can do is be stressed before bed. Stress produces chemicals that physically stop us from sleeping. Try and clear your mind before bed time and make an effort to think positive thoughts that aid sleep.
壓力是造成人難以入眠的重要原因。在上床睡覺(jué)前帶著太大壓力就更加糟糕了。壓力會(huì)使人分泌出某些從生理上阻止睡眠的化學(xué)物質(zhì)。嘗試在睡前清空所思所想，努力朝有助于睡眠的積極方面想吧。

6. Too much light
光線太亮

Our bodies depend on ‘sleep signals’ to fall asleep and one of those signals is darkness. Make sure your room is as dark as possible before trying to get to sleep. Even a thin stream of light coming in through your window can disrupt your pineal gland’s production of sleep hormones and therefore disturb your sleep rhythms, so make sure your blinds are closed!
我們的身體依靠“睡眠信號(hào)”來(lái)入睡，其中一個(gè)信號(hào)就是黑暗。所以在睡覺(jué)前要確保房間光線盡可能暗。即便是透過(guò)玻璃窗射進(jìn)來(lái)的一小束光線也可能會(huì)干擾人的松果體分泌睡眠荷爾蒙，從而干擾睡眠生物鐘。因此要保證關(guān)上百葉窗！

7. Sugar before bedtime
睡前攝取糖分

Sugary snacks before bedtime are a really bad idea. The sugar can disrupt the chemicals in your body causing you to wake up during the night. Limit all late night sweet treats – if you’re hungry go for a protein based snack instead.
睡前吃含糖的零食真的是個(gè)壞主意。糖會(huì)破壞人體體內(nèi)的化學(xué)物質(zhì)，導(dǎo)致人在夜間醒來(lái)。因此要控制晚間吃甜食的量，如果你餓了，去吃一些蛋白質(zhì)為主的零食吧。

8. Alcohol before bedtime
睡前喝酒

Alcohol is a sedative and therefore people get fooled into thinking it will help them get a good nights sleep. The reality is that it may initially induce sleep, however it usually drastically impairs sleep during the second half of the night which leads to interrupted sleep patterns that will leave you feeling fatigued in the morning (not to mention the hangover!)
酒精有鎮(zhèn)定作用，因此人們會(huì)誤以為酒精能幫助睡眠。實(shí)際上酒精可能會(huì)在一開(kāi)始促進(jìn)人睡眠，但是它也常會(huì)在后半夜嚴(yán)重影響人的睡眠，打亂人的睡眠模式，讓你在早上覺(jué)得很疲乏（更不用說(shuō)還有宿醉了）。

9. TV in the bedroom
臥室里擺放電視

It can be easy to fall asleep on the couch in front of the TV. It’s important we don’t try and replicate this strategy in the bedroom though. The bedroom must only be associated with sleep. When you start to introduce mental stimulation such as a TV this can severely disrupt your sleep patterns.
坐在電視機(jī)前的沙發(fā)上很容易睡著，但重要的是我們不能在臥室里嘗試這一方法。臥室應(yīng)當(dāng)只與睡眠有關(guān)，把電視機(jī)之類刺激神經(jīng)的東西放進(jìn)臥室會(huì)嚴(yán)重打亂你的睡眠模式。

10. Worrying about sleep
擔(dān)心睡眠

If you’ve had a few bad nights sleep, then the worst thing you can do is worry too much about it. When we place too much focus on sleeping this can cause anxiety and only make the problem worse. Try to go with the flow and let your body naturally get into a healthy sleep pattern.
當(dāng)你幾天都睡不好后，最糟糕的事情就是你還總是擔(dān)心自己的睡眠。當(dāng)我們把注意力過(guò)多放在睡眠上時(shí)，就會(huì)導(dǎo)致焦慮，而焦慮只會(huì)讓睡眠問(wèn)題變得更嚴(yán)重。試著順其自然地讓身體進(jìn)入健康的睡眠模式吧。