作者|Alena Hall
译者|茄子花儿飘
It's one thing to make sleep a priority and another to actually achieve those blissful seven to nine hours of unadulterated shut-eye.
把睡眠放在优先地位是一回事，真正拥有七到九小时令人羡慕的一夜好眠就是另一回事了。
Your ability to fall asleep at a reasonable time, stay asleep and wake up feeling well-rested the following morning depends on the steps you take hours before your head hits the pillow. And many of them go beyond basic sleep hygiene and focus more on daily habits that are surprisingly easy to address.
你能否在合理的时间入睡、睡着并且在第二天早上感觉良好地醒来取决于你在头沾枕头前的几小时里所做的事情。其中很多超越了睡眠卫生范畴，更多的是非常容易养成的日常习惯。
Struggling with sleep despite your best efforts? These 9 behaviors might be to blame if they're a part of your average evening after 9 p.m.
尽了最大努力还是难以入睡？如果你每晚九点之后常有以下九个习惯，那么它们就是罪魁祸首了。
1. You're eating the occasional huge dinner.
不时来顿大餐
Inconsistency when it comes to evening mealtime can wreak havoc on your sleep. It's okay to eat an early or late dinner so long as you aim for around the same time every night. As for quantity, sticking with bigger breakfasts and smaller dinners has been shown to stabilize blood sugar, while big meals that include more fatty foods, delicious as they may be, take longer to digest and keep the body awake. If your sleep is suffering, keep dinner on the lighter, healthier side.
不规律的晚餐进餐时间会严重影响你的睡眠。只要你每晚能够在大约同一时间进餐，那吃饭早晚都没有问题。至于数量，已有证据表明坚持早饭吃饱晚饭吃少能够稳定血糖，而包含更多脂肪类食物的大餐，尽管美味，但也需要更长的时间来消化并保持身体清醒。如果你饱受失眠折磨，那晚餐就吃得少量而健康吧。
2. You're checking your work email.
查阅你的工作邮件
Once you're finally home from work and preparing to unwind, the last thing you should do isreach for your smartphone to check and see if your boss sent you an urgent, "REPLY ASAP" email. If it's really that urgent, they'll call. Otherwise, take a deep breath and meditate on the fact that any residual work from today can, in fact, wait until tomorrow. The evening is time set aside for you.
一旦你终于下班回家，准备放松一下，你应该做的最后一件事就是拿过你的智能手机查看一下老板是否给你发了“尽快回复”的紧急邮件。如果那真的有那么紧急，他们会打电话的。要是没有，那就深呼吸，内心冥想这样一个事实：今天留下的任何残余工作，实际上，都能够等到明天处理。夜晚的时间是留给你自己的。
3. You're ordering a few more cocktails.
多点了一点鸡尾酒
That attempt to relax from a stressful day is actually preventing you from sleeping soundly later. While a cocktail or two may seem to make you feel sleepy and help you drift off faster, the quality of your sleep suffers and you often wake up feeling the consequences the following morning. If you're going to indulge, drink a glass of water for every alcoholic beverage you consume, and close that tab three hours before you plan to call it night.
那种让你从紧张的一天中放松下来的尝试实际上使你不能够在此后酣畅地睡一觉。尽管一两杯鸡尾酒似乎让你感觉到了睡意，使你更快地坠入梦乡，但你的睡眠质量却受到了影响，你常会在第二天早晨感觉到后果。如果你想去放纵一把，那就每喝完一杯酒精饮料后喝一杯水，而且在你准备睡觉的前三个小时里就不要再喝了。
4. You're bickering with a loved one.
与你心爱的人吵嘴了
It's cliché because it's true! Going to bed angry doesn't offer much in the way of sound sleep,especially if you have Type A tendencies. Overthinkers struggle with letting go of stressful thoughts at all times of the day, but in the evening, that ruminating can keep you mentally alert when your body is physically sending you "time for bed" signals. It's often best to address the things that are irritating you and then work together with the other person to let them go. It'll make your personal relationships stronger and your morning mood sweeter.
这是老生常谈了，因为这是真的！生着气去睡觉并不能为好的睡眠提供什么帮助，尤其当你有A型行为（一种行为范例或行为模式，其特征是性情急躁，有高度进取心和紧迫感——译者注）倾向时。过度思考者白天一直在挣扎着摆脱紧绷的情绪，但在夜晚，那种纠结的情绪在你的身体已经发出了“睡觉时间”的信号时仍会让你保持精神警觉。最好的办法往往是弄清楚困扰你的是什么事情，在他人帮助下努力摆脱他们。这会强化你的人际关系，让你拥有更甜蜜的早晨。
5. You're starting a new Netflix binge.
在Netfix网站上打开一部新的大片
STOP RIGHT THERE. You've experienced this deep, dark rabbit hole one too many times before and know very well what is about to happen. It doesn't matter if you're "catching up" on the latest seasons of one of your favorite series or if you're simply bored and looking to explore a new one. You get hooked, and 30 minutes becomes three hours before you even blink. All that screen time is scientifically proven to affect your body's production of melatonin, the hormone responsible for your sleepy feeling. The sooner you shut down devices, the sooner you'll drift off into dreamland.
快停下！此前你已经太多次地跌入了这个深深的、黑暗的兔子洞，你很清楚之后会发生什么。不管你是正在“追”你喜欢的最新一季的电视剧，还是你只是感到无聊想要发现一部新剧，你都会被迷住。眨眼间，30分钟就变成了3个小时。科学证明，所有屏幕前的时间都会影响你身体中褪黑素的产生，这是一种让你产生睡意的激素。你越早关掉你的电子设备，你就能够越快地进入梦乡。
6. You're indulging in that after-dinner cappuccino.
沉迷于那杯饭后的卡布奇诺
Of course it tastes wonderful, but this caffeinated beverage from heaven is best enjoyed earlier in the day -- before 2 p.m. if possible. While the human body doesn't metabolize caffeine in one, uniform way, most available research confirms that if you call it quits with the stimulant by mid-afternoon, it shouldn't affect the quality of your sleep later that evening. Caffeine is another compound that counters the body's natural production of melatonin, so if you're looking to increase your Z's, stick to water or herbal tea in the evening.
它的味道当然美妙了，但是这一绝妙的咖啡因饮品最好还是在一天的早些时候享受——如果可能，尽量在下午两点前。尽管人类机体代谢咖啡因的方式因人而异，但非常可靠的研究证实如果你在下午三点以后戒了这令人兴奋的东西，它应该不会影响你那天晚上的睡眠质量。咖啡因是另一种阻碍身体里褪黑素自然产生的化合物，所以如果你想要增加你沉睡的时间，那么晚上就喝点水或者花草茶。
7. You're checking out the best Instagram posts of the day.
翻看Instagram上的每日最佳帖子
No matter how good you may think it feels to surf your social media news feeds at the end of a long day, science says that browsing on that smartphone is interfering with your sleep. Teens are particularly susceptible to this effect, because they often turn to their phones to help them drift off when they aren't quite sleepy yet. But a recent study revealed that kids who specifically make a point to unplug before bedtime experience real benefits in the quality and quantity of their sleep, too.
不管你觉着在漫长的一天要结束时在社交媒体上冲浪看看反馈的消息有多么棒，科学家说了浏览智能手机上的信息会干扰你的睡眠。青少年尤其容易受到这种影响，因为他们常会在还不很困的时候玩玩手机来帮助入睡。但最近的一项研究表明在睡觉前特地拔掉电源的孩子在睡眠的质量和总量上都受益匪浅。
8. You're jumping into the next amazing novel on your bookshelf.
一头扎进你书架上一本奇妙的小说中
Congratulations on your screen-free choice! But honestly, if you tend to gravitate to thrillers, emotional novels, or more intellectual topics in the nonfiction genre, you'll be stimulating your mind more than relaxing it. Unfortunately, researchers found that such mental demands canlead to poor sleep, so it's best to stick to lighter reading like an entertainment magazine orsomething a little on the dull side to lull you off to sleep.
恭喜你没有选择盯着屏幕！但说实话，如果你常受到惊悚、情感小说或那些非小说题材中更为理性的话题的吸引，那你的精神没有放松而是得到了刺激。不幸的是，研究人员发现这种精神需求会导致不佳的睡眠，所以最好还是读点更轻松的东西，比如娱乐杂志或有点无聊让你读了打瞌睡的内容。
9. You're taking your multivitamin.
服用复合维生素
There's nothing wrong with making sure your body is receiving adequate nutrients, but a hefty dose of B vitamins within your multivitamin in the evening can create an unintentional energizing effect that counteracts the natural sleep cycle. If you're someone who struggles with sleep apnea, try to take any medication with a flexible time prescription in the morning as opposed to the evening to avoid this frustrating interaction. When taken on an empty stomach, multivitamins can sometimes cause discomfort and even nausea, so consider taking yours with breakfast as a preventative measure.
保证你的身体获得充足的营养物质无可厚非，但在晚上服用复合维生素，里面所含的大量B族维生素可能无意中反而会起到提神的作用，抵消自然的睡眠循环。如果你深受睡眠呼吸骤停的困扰，尽量在上午的某一时间而不是在晚上服用那些可以灵活安排时间的处方，从而避免出现令人沮丧的反应。空腹服用时，复合维生素有时会引起适甚至恶心，预防起见，请考虑随早餐服用。
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