① 睡前少看电子产品

Reduce blue light exposure in the evening

 

手机、笔记本电脑和电视发出的蓝光会影响你的昼夜节律，让你的大脑误以为还是白天。同时，蓝光的刺激会使褪黑激素等帮助你放松和进入深度睡眠的激素减少。所以，建议至少在睡前一小时就放下电子产品。

The blue light that your phone, laptop, and TV affect your circadian rhythm, tricking your brain into thinking it's still daytime. This reduces hormones¹ like melatonin, which help you relax and get deep sleep. It's recommended that you stop using electronics at least an hour before bed.

 

② 调整卧室温度

Set your bedroom temperature

 

身体和卧室的温度对睡眠质量也有很大影响。研究表明，身体和卧室温度的升高会降低睡眠质量，使人更加清醒。一般来说，20摄氏度对大多数人来说似乎是一个舒适的温度，不过仍应该按照自己的喜好和习惯进行调整。

Body and bedroom temperature can also profoundly affect sleep quality. Studies reveal that increased body and bedroom temperature can decrease sleep quality and increase wakefulness. Around 70°F (20°C) seems to be a comfortable temperature for most people, although it depends on your preferences and habits.

 

③ 养成良好睡前习惯

Create a bedtime routine

 

你可以坚持做一些让人能够放松下来进入睡眠的活动。当你每天晚上进行这些活动时，身体就会知道该休息了。比如，洗个热水澡、做些轻微的伸展运动或读上几页书。

Having a bedtime routine means that you consistently perform activities that wind you down for sleep. Repeating your routine each night will help signal to your body that it's almost time to rest. Some examples of activities in bedtime routines include taking a warm shower, doing some light stretching and reading a few pages of a book.

 

④ 定期运动

Exercise regularly

 

很多科学依据都表明运动是改善睡眠和健康的最佳方法之一，可以缓解失眠症状。要注意的是，虽然锻炼对睡个好觉很有帮助，但锻炼时间太晚也可能会导致睡眠问题。

Exercise is one of the best science-backed ways to improve your sleep and health, it can enhance all aspects of sleep and has been used to reduce symptoms of insomnia². Although daily exercise is key for a good night's sleep, performing it too late in the day may cause sleep problems.

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