30分钟内改善睡前习惯的六点建议
6 Tips To Improve Your Bedtime Routine In 30 Minutes or Less
译者：臻仁牛奶巧克力 原文作者：Jessica Sharp
I don’t know about you all, but my sleep is important to me! Ariana Huffington devotes a chunk of her book Thrive–and even wrote a whole book–on the importance of sleep.
不知道你们怎么想，但对于我来说，睡眠很重要！在《繁荣》一书中，阿丽亚娜.赫芬顿用了大量篇幅（甚至一整本书）来描述睡眠的重要性。
I can tell when I have not gotten great sleep–I am less productive, sleepy and occasionally a bit cranky.
没有睡好觉时，我就容易没有效率，不停打瞌睡，有时还会有些暴躁。
Sleep can be elusive to some and easy for others, but either way, having a great nightly routine is a benefit.
睡眠对有些人来说很困难，对有些人来说又很简单。但不管怎样，拥有一个好的睡前习惯很有益处
Why is a nighttime routine important?
为什么睡前习惯很重要？
According to the Mayo Clinic, doing the same things each night tells your body it is time to wind down. If you want to calm your body and brain down to get ready for quality sleep, you have to prepare your body.
梅约诊所表示，每晚都做相同的事，你的身体就会适时地知道该放松一下了。如果想要身体和大脑冷静下来，准备进入高质量的睡眠，那就必须给身体做些准备。
Would you workout without stretching? Think of sleeping the same way, prepare your body for sleep to maximize its effectiveness.
你会在没做准备活动前就开始运动吗？睡觉也是这样，睡前给身体做些准备动作，可以最大程度保证睡眠质量。
How to improve your bedtime routine in 30 minutes:
如何在30分钟内改善睡前习惯：
This is the fun part! I will give you a few suggestions on how to improve your bedtime routine, but get creative and make these things work for you!
这个部分很有意思。下面我会给大家一些改善睡前习惯的建议，你自己也需要发散一下思维，找到真正对自己有效的方法。
· Prep for the next morning. Most of the time I do this before really anything else, primarily because it requires the use of my brain. But I decide what I will wear the next day, or at least give myself a few options. I also lay out my workout clothes and think about what I will have for lunch. For me, this helps make my mornings easier and less stressful. And helps me to be on time to work.
为第二天早上做准备。因为这个需要思考，所以我基本把这点放在首位。我会提早决定第二天穿什么，或者至少给自己一些选项。我也会准备好运动服，然后想想中午吃什么。这会使我的早晨变得更加方便轻松，也保证了上班的准时。
· Turn your brain off. For me it is reading, but for you it may be coloring. Choose an activity that is calming for you and does NOT involve your phone or TV (this part is crucial). If you have a lot going on in your mind, you can use some of this time to write those things down.
放空大脑。对我来说，阅读可以做到这点，你也可以选择配配色。选择一项除手机和电视之外的（这个很关键）能使你安静下来的活动。如果你脑子里有很多在想的事，你也可以利用这段时间把它们写下来。
· Meditate. There is a lot research about meditation in general (Ariana writes about this too), but doing it before bed can help with insomnia and fatigue. There are a few apps that can help with meditation (like Headspace). It can take a while to get used to it, but once you have done it a few times, it will be much easier.
冥想。有许多关于冥想的研究（阿丽亚娜也写到过），睡前冥想能有效地防止失眠，消除疲劳。有些手机app可以帮助你冥想，但可能需要一些时间来熟悉。不过，使用过几次后，就会容易得多。
· Relax your body and muscles. You can do this by taking a bath, or some nighttime yoga, but relaxing your muscles can help relieve tension and will make falling asleep easier.
放松你的身体和肌肉。你冲个澡或者睡前做个瑜伽，放松肌肉能有效地缓解紧张，有助于你入眠。
· Unplug. Seriously. Now I have to admit I am bad at this. But for the last 30 minutes before sleep, don’t look at your phone. Whether you put it on do not disturb or put it in another room is up to you, but there is a good bit of research that says screen time immediately before bed negatively affects your sleep.
拔掉插头。这个很重要。不得不承认，我在这点上做的不好。睡前30分钟，不要再看手机了。开启免打扰模式或者直接把手机拿到其他房间都行。大量研究证明，睡前盯着屏幕对睡眠十分不好。
· Turn your thermostat down. It’s easier to fall asleep when the ambient temperature is slightly cooler. Try turning down your thermostat a degree or two and see if it helps you.
调低空调温度。环境温度稍微低一点有助入睡。试试把温度调低一两度，看看是否对你有帮助。
Once you decide what your nighttime routine will look like, try your best to stick with it. The consistency of your nighttime routine will help your body relax and fall to sleep more quickly.
一旦确定了睡前习惯，就尽可能坚持下去。稳定的睡前习惯能帮助你的身体得到放松，快速入睡。
Sleep affects our entire lives — if you don’t get enough of it, or enough good sleep, your quality of life will be affected. Try a nightly routine for a few months and see what happens. It may change your sleep, which can change your life.
睡眠影响了我们整个生活。如果没有充足的睡眠，或者是充分的高质量睡眠，你的生活质量也会收到影响。尝试着坚持睡前习惯几个月，看看有什么变化吧。你的睡眠会改善的，这能改变你的生活。
版权声明：
本译文仅用于学习和交流目的。非商业转载请注明译者、出处，并保留文章在译言的完整链接。商业合作请联系 editor@yeeyan.com 参考原文地址：https://gentwenty.com/improve-your-bedtime-routine/返回搜狐，查看更多
责任编辑：
