生活小貼士:如何解決白天愛打盹的問題
Poor sleep habits are often the cause of daytime sleepiness. Before you go through any more groggy and crabby days, try these 12 ways to improve nighttime sleep and avoid daytime sleepiness.
不好的睡眠習慣通常是日間奢睡的根源。再你經歷更多的沒有生機和易暴躁的日子之前，試一下下面的十二中方法來改善你的夜晚睡眠質量並避免日間睏倦。
1. Get adequate nighttime sleep.
That may sound obvious, but many of us succumb 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.
充足的夜晚睡眠這聽起來是不足爲奇的，但是我們中的許多人都會從我們的睡眠時間裏剔除一到兩個小時去做其他的事情。不管這是發生在清晨還是夜裏。大多數成年人需要7到9個小時的夜間睡眠，青年人通常需要足足9個小時的睡眠。每晚爲你的睡眠規劃好8到9個小時。
2. Keep distractions 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 sleepless.
讓干擾遠離你的牀
馬里蘭大學的助理教授，學院睡眠醫學基金主席，阿維利諾維切里斯說：爲睡覺和性愛保留你的牀，你不應該讀書，看電視，玩視頻遊戲，或者在牀上用手提電腦。不要在牀上做你的賬單或者令人興奮的話題。這些會讓你失眠的。
3. Set a consistent wake-up time.
People who have problem sleepiness are often advised to go to bed and get up at the same time every day, including on weekends. But randomly setting an ideal bedtime can lead to more frustration if you suffer from insomnia and already have trouble falling asleep, says Barry Krakow, MD, medical director of Maimonides Sleep Arts and Sciences Ltd. in Albuquerque, N.M., and author of Sound Sleep, Sound Mind: 7 Keys to Sleeping Through the Night.
Instead, Krakow suggests starting out by setting a wake-up time only. “Stick by that for the first few weeks or even months to establish a rhythm,” he says. “That process of always getting up at the same time helps to anchor the circadian rhythm. And if you do that and have a bad night, you’ll also to be sleepier the next bedtime.”
3、設置一致的起牀時間
有睡眠問題的人通常會被建議每天在同一時間上牀睡覺並且按時起牀，在週末的時候也不例外。邁蒙尼德睡眠藝術和科學有限公司的醫學主席，巴里.克拉科夫說：但是如果你有失眠問題並且不能夠入睡的話，機設定一個理想的就寢時間會導致你更加沮喪。在新墨西哥的阿爾伯克基市，《充足睡眠，良好心態》一書的作者指出了一覺睡到天亮的確7個關鍵。相反的，克拉科夫建議從僅設定一個起牀時間開始。
他說：堅持下去，幾個星期或數月來建立一個節奏。總要每天在同一個時間起牀的方法可以幫你固定住一個生理的節奏。如果你這樣做的話，即使你一個晚上沒有睡好的話，在下一個就寢時間的時候你將會更加有睡意。
4. Gradually move to an earlier bedtime.
Another approach to getting into a consistent schedule is to try going to bed 15 minutes earlier each night for four nights. Then stick with the last bedtime. Gradually adjusting your schedule like this usually works better than suddenly trying to go to sleep an hour earlier.
逐步地更早地就寢
形成一個不變的時間表的另一個方法就是在四天之內每天試着提前一刻鐘就寢。然後堅持最後一次就寢的時間。像這樣逐步的調整就寢的時間往往比突然一下子早睡一個時間效果更好。
5. Set consistent, healthy mealtimes.
Regular mealtimes, not just regular sleep times, help regulate our circadian rhythms. Eating a healthy breakfast and lunch on time -- rather than grabbing a doughnut and coffee in the morning or a late sandwich on the run -- also prevents energy deficits during the day that will aggravate your sleepiness. Plan to finish eating meals two to three hours before bedtime.
設定一個一致的，健康的飲食時間
不僅是有規律的睡眠時間，有規律的飲食時間也對調節我們的生理節奏有幫助。按時吃健康的早中餐——而不是早上隨手拿點油炸圈餅，喝點咖啡或者跑着吃些三明治——這可以防止我們在白天能量不足，如果能量不足的話將使你白天更睏乏。計劃在就寢兩三個小時之前吃晚餐。
6. Exercise.
Regular exercise (30 minutes a day on most days) offers multiple benefits for sleep. Exercise, especially aerobic exercise, generally makes it easier to fall asleep and sleep more cise also gives you more daytime energy and keeps your thinking sharp. And if you exercise outside in daylight, you get still more benefits. Sleep experts recommend 30 minutes of exposure to sunlight a day because daylight helps regulate our sleep patterns. Avoid exercising within three hours of bedtime.
做運動鍛鍊
有規律的體育鍛煉（大多數的時間堅持每天30分鐘）對睡眠有諸多益處。運動，特別是有氧運動通常會使入睡更容易並且讓你睡得更香。運動同時也使你白天的時候精力更充足，思維更敏銳。並且如果你在戶外的陽光下運動的話，你將得到更多的益處。睡眠專家建議每天30分鐘的日照時間，因爲陽光幫助你調節我們的睡眠模式。就寢前三個小時之內不要有體育運動。
