Tips for a Good
Night’s Sleep. Minus the Pills
良好的睡眠贴士，减少药量服食
By
Stephanie Lai & Joras
Your body
has a natural sleep alarm and it works according to how you train it. If you
maintain a healthy sleep schedule, your sleep alarm will naturally alert you
when your sleep time starts and ends, without an alarm clock. If you need an
alarm clock, set your sleep time earlier as your body is probably not getting
the sleep it needs. Here are more tips to sleep well at night.
人的体内存在着一种叫做睡眠时钟的东西，如何运用自如就得看您怎么去使用它。如果您依据健康的睡眠时间表，体内的睡眠时钟会自然地提醒您该上床睡觉的时间或在没有闹钟的帮助下叫醒您。至今您还是依赖着被闹钟叫醒的话，这意味着您的睡眠出现了问题。把自己调整回正确的睡眠时间，睡得健康，也不再依赖闹钟。
Maintain a regular sleep schedule 保持有规律的睡眠时间
Do not let
the holidays or weekends mess up your sleep schedule. If you plan to change
your sleep schedule, make small daily changes to help your body adapt to the
change slowly.
别让假日或周末打乱了您的睡眠时间。如果想要更换的话，应该每日少许的改变，这样一来在您的精神与身 体上才不会造成负担。
Do not over nap 午睡不能过度
Napping is
important to make up for the occasional deprivation of quality sleep but you
must be wise about napping. If you have to nap,
do it in the early afternoon and do not be tempted by after dinner
sleepiness.
午睡对于补眠来说是非常重要的一环，但也必须适量。上午时间是最佳的午休时刻，如果您想要睡午觉，千万别被饭后的困倦感给引诱而小睡，这是不健康的。
Increase light exposure during the day 增加对阳光的接触
Spend more
time outside during daytime and keep your curtains open. Do not use blinds if
possible as it will block the morning sunlight and cause oversleeping.
多花些时间于户外活动及在家时尽量把窗帘都打开着让阳光照进来。如果阻挡阳光照射导致屋内昏暗的话，很容易使人犯困。
Decrease the use of electronic devices and
light exposure during the night 在夜间减少使用电子及曝光量较高的物品
Do not use
the computer or watch the TV before you sleep as they will stimulate the mind
and delay sleepiness. Avoid using light
bulbs that are too bright and when going to sleep, make sure the room is dark.
Do not use any night lights if possible.
在睡前请勿使用电脑或看电视，这能刺激我们的大脑继续运行无法休息而导致失眠。避免使用较亮的灯泡或夜灯，保持房内的暗度，有助于睡眠。
Maintain a healthy diet 保持健康的饮食习惯
Avoid
alcohol, caffeine and big meals at night
as they tend to keep you up. Avoid bathroom trips by cutting down on liquid consumption
as bedtime is approaching. It is also important to quit smoking as smoking as
nicotine is cigarettes cause sleep problems.
在夜间尽量远离酒精、咖啡因或大餐，这会使您的一直处于清醒状态。睡前尽量少喝饮料，能减少夜间排尿的次数。对于烟者，尽量减少抽烟/戒烟，因为烟里头含有的尼古丁成分也会造成一定的睡眠问题。
