1. Going to bed too early

1.上床太早

Sticking with a consistent sleep routine —a regular bedtime, and a regular wake time—strengthens your body’s circadian rhythms and the biological cues (like melatonin release) that help you fall asleep.

保持睡眠规律，有固定的睡觉时间和起床时间，能加强身体的昼夜规律和生物信号（如褪黑激素释放）来帮你入睡。

2. Getting in bed before you’re sleepy

2.还不困就上床

Learn to recognize the difference between being tired and being sleepy—and hold off going to bed until you feel ready to nod off.

学会区分累和困，挺到困得要打盹了再爬上床。

3. Drinking alcohol to help you nod off

3.喝酒让自己产生困意

One drink in the evening may help you fall asleep, but drinking more heavily can be stimulating¹, not sedating². Alcohol in your system at night disrupts your rest.

晚上喝一杯可能有助于睡眠，但喝太多会产生刺激，没有镇静作用。体内的酒精夜间会干扰你休息。

4. Eating right before bed

4.吃完东西就上床

The evidence is growing about the hazards of late-night eating, and weight gain and rising insulin and cholesterol³ levels are among the risks.

越来越多的证据显示太晚吃东西有很多坏处，其中包括增重、胰岛素和胆固醇升高。

5. Logging onto social media from bed

5.在床上登录社交网站

Holding your phone close to your face exposes you to bright, blue-wavelength light, which is especially disruptive to sleep. Establish a social media cut-off time of at least 60 minutes before bed.

手机离脸太近会使脸暴露在明亮的蓝光之下，对睡眠干扰很大。要养成睡前至少60分钟不登录社交网站的习惯。

6. Thinking negatively about sleep

6.睡眠恐惧

Negative, distorted thoughts about sleep can trigger the body’s stress response, including raising blood pressure, heart rate, and brain activity, which further increases anxiety about your inability to sleep.

对待睡眠消极错误的看法会激发身体的应激反应，包括血压升高、心率加快、大脑活动增多，会进一步增加你无法入睡的焦虑，

7. Staring at the clock

7.盯着钟表

Constantly checking the time ratchets up sleep-related stress, and makes it almost impossible to drift off.

频繁看时间会提高睡眠压力，使你根本就睡不着。

8. Trying to get more sleep than you need

8.睡够了也尽量想多睡会

For some people struggling with sleeplessness⁴, six or six-and-a-half hours might be a more realistic goal. By focusing too narrowly on hitting the eight-hour mark, you may inadvertently create stress that makes sleep harder to come by.

对于那些受失眠折磨的人来说，睡6个小时或6个半小时可能是更现实的目标。勉强要达到8小时的目标无形中就给自己制造了压力，使你更难入睡。