Poor sleep habits are often the cause of daytime sleepiness. Before you go through any more groggy¹ and crabby days, try these 12 ways to improve nighttime sleep and avoid daytime sleepiness.

不好的睡眠习惯通常是日间奢睡的根源。再你经历更多的没有生机和易暴躁的日子之前，试一下下面的十二中方法来改善你的夜晚睡眠质量并避免日间困倦。

1. Get adequate nighttime sleep.

That may sound obvious, but many of us succumb² 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.

充足的夜晚睡眠这听起来是不足为奇的，但是我们中的许多人都会从我们的睡眠时间里剔除一到两个小时去做其他的事情。不管这是发生在清晨还是夜里。大多数成年人需要7到9个小时的夜间睡眠，青年人通常需要足足9个小时的睡眠。每晚为你的睡眠规划好8到9个小时。

2. Keep distractions³ out of bed.

“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 sleepless⁴.

让干扰远离你的床

马里兰大学的助理教授，学院睡眠医学基金主席，阿维利诺维切里斯说：为睡觉和性爱保留你的床，你不应该读书，看电视，玩视频游戏，或者在床上用手提电脑。不要在床上做你的账单或者令人兴奋的话题。这些会让你失眠的。