Healthy life, start from his sleep

健康生活，从睡梦开始

A good night’s sleep is an indispensable part of your life. It can cure, refresh and restore your body.

睡个好觉是生活不可或缺的一部分。它可以治愈,刷新和恢复你的身体。

Breakfast like a king, lunch like a princess and dinner like a pauper¹. This saying has a deep and wise meaning. You should time your meals, because a full stomach can be the reason of insomnia². A light snack at bedtime can promote sleep, but too much food can cause digestive discomfort³ that leads to wakefulness. Moreover, you’d better forget about caffeine in the evenings. Any food or beverage⁴ that contains caffeine can disturb sleep, especially if you are sensitive to caffeine.

早餐像一个国王,午餐就像一个公主,晚餐就像一个乞丐。这句话有深度和智慧的含义。你应该安排你的吃饭时间,因为一个吃饱的胃可以是失眠的原因。睡前吃一点小点心可以促进睡眠,但过多的食物会引起消化不良导致失眠。此外,你最好忘记咖啡因在晚上。任何含有咖啡因的食物和饮料都可以干扰睡眠,特别是如果你对咖啡因敏感的话。

It is important to change your sleep cycle gradually in order to avoid stress and different sleep disorders⁵. The most suitable way is to do it in 15-minute increments⁶. If you have to wake up earlier, then try to fall asleep 15 minutes earlier each evening. It may be difficult to fall asleep at once, take some relaxing procedures like a bubble bath. I think a few nights will be enough to feel comfortable with the new schedule.

为了避免压力和不同的睡眠障碍重要的是要逐渐改变你的睡眠周期。最合适的方法是做15分钟的增量。如果你要早起,然后每天晚上尝试提前15分钟入睡。一开始你可能难以入睡,洗一个泡泡浴。我认为几个晚上足以感到新时间表的舒适。

People’s body is influenced by light and darkness. Doctors strongly recommend darkening the bedroom prior⁷ to sleep. The morning light will signify to your body that a new day is starting. Start from dimming the lights in the evening. Switch off laptops, TVs and other sources of light in your bedroom. These gadgets⁸ emit blue light, which like any light can cause wakefulness at night and disrupt the body’s natural inclination⁹ to sleep. Moreover, close your curtains and blinds at night, so you will be able to sleep calmly.

人们的身体受到光明与黑暗的影响。医生强烈建议卧室睡觉之前关灯。晨光将意味着你的身体,新的一天开始。从晚上暗淡的灯光开始。在你的卧室关掉笔记本电脑、电视和其他光的来源。这些小玩意发出蓝色的光,像任何光线会导致夜间觉醒和破坏人体的自然倾向的睡眠。此外,晚上闭窗帘和百叶窗,所以你能够平静地睡。

Consistency¹⁰ is the best way to change your sleep cycle. You should stick to the same sleep and wake up time schedule. Don’t forget about weekends! It is allowed to have an extra hour on Saturday, but you are to be back on track for Sunday. It will help your body get used to this new routine.

一致性是改变你的睡眠周期最好方法。你应该坚持同样的睡眠和醒来的时间安排。在周末不要忘记!周六是允许多睡一个小时,但周日你要回到正轨。它将帮助你的身体适应这个新的程序。

If you have done all possible things to fall asleep and you are still tossing and turning, you should get up and start doing things you haven’t time to do during the day. Don’t torture yourself! Do something low-stress and boring until you discover that you are tired. As a rule, 30 minutes of boring activities will be enough to bring you back to bed again.

如果你做了的一切可能入睡的事情,你躺在床上辗转反侧,你应该起床并开始做白天你没有时间去做的事情。不要折磨你自己!做一些无压力和无聊的事,直到你发现你累了。一般来说,30分钟的无聊活动足以让你又回到床上。

Sleep hygiene¹¹ is as important as your casual personal hygiene. The main aim of good sleep hygiene is to get your body ready for a night’s sleep. It is necessary to keep the bedroom dark, quiet and cool to facilitate your body’s ability to relax and wind down. Furthermore, you should have only a light dinner during the bed-time and avoid drinking coffee before going to bed. You’d better do some stress-free and relaxing activities.

睡眠卫生跟你平时个人的卫生一样重要。良好的睡眠卫生的主要目的是让你的身体准备好睡眠。有必要保持卧室黑暗,安静和凉爽的以促进你的身体放松和平静的能力。此外,你应该只有一个清淡的晚餐在晚上,避免在睡前喝咖啡。你最好做一些轻松的活动。

I think everyone knows about those tempting¹² five extra minutes in the morning. Unfortunately, it doesn’t help, but can turn these five extra minutes into ten or half an hour and you will realize that you are late. The morning that starts from stress isn’t a good beginning of your day. There are many ways to stop hitting the snooze button. The most effective is to put an alarm clock on the other side of the room. You have no choice but to answer it and before you find it, you will be out of bed.

我想每个人都知道那些诱人的早上5分钟。不幸的是,它并没有帮助,但是可以把这个额外的五分钟变成十分钟或半个小时,你就会意识到你迟到了。早上,从压力开始不是一个好的一天的开始。有很多方法可以停止小睡按钮。最有效的方法是把闹钟在房间的另一边。你别无选择,只能按掉它,发现它之前,你会从床上爬起来。

A good night’s sleep is an indispensable part of your life. It can cure, refresh and restore your body. I hope these tips will help you change your sleep schedule. Have you ever had problems with your sleep cycle? How did you handle the issue?

睡个好觉是生活不可或缺的一部分。它可以治愈,刷新和恢复你的身体。我希望这些建议会帮助你改变你的睡眠时间表。你的睡眠周期有过问题吗?你是怎么处理这个问题呢?