世界睡眠日：10個好眠小貼士，幫你擺脫晚睡強迫癥
3月21日是世界睡眠日，今天我們就來聊一聊關于睡覺的那些事兒。
你是不是經常睡不夠？沒有鬧鐘是不是很少能自然醒？起床后是不是犯困？是不是習慣在睡前玩手機？是不是有“晚睡強迫癥”？
如果回答都為“是”，那么很遺憾，你的睡眠并不健康。
根據《2024年中國睡眠指數報告》，中國人平均睡眠時長為8小時12分鐘。雖然每天的睡眠時長超過了8小時，但仍有55.9%的中國人表示“沒睡夠”，48.6%的人起床后仍經常會感到困倦。63.7%的中國人屬于“晚睡星人”，31%的中國人存在嚴重睡眠問題。
眾所周知，睡不好、休息不夠，會引起機體多個系統功能失調，增加患心血管疾病和精神疾病的風險。那么，如何才能睡個好覺？權威專家給出了十條助眠建議。
1. Turn off your gadgets
關掉電子產品
如今，大部分人都喜歡在睡前看看手機，刷刷朋友圈，但這個習慣可能導致“晚睡強迫癥”。
This is a good strategy according to Russell Foster, director of Oxford University's SCNi (Sleep and Circadian Neuroscience Institute), as blue light emitted from smartphone, TV and computer screens can suppress melatonin (a hormone helping you sleep) and increase your alertness.
據牛津大學睡眠和生理神經科學研究所主任羅塞爾?福斯特介紹，智能手機、電視以及電腦屏幕釋放的藍光會抑制褪黑素（一種幫助睡眠的激素），讓你更加清醒。因此，關掉電子產品是助眠的好方法。
福斯特建議，最好在入睡前90分鐘關掉手機，在光線柔和的房間中放松身心。
You can even buy special light bulbs mimicking sunlight -- "white and color ambience" bulbs can gradually wake you up and send you to sleep by slowly brightening, dimming and alternating the light's frequency.
你也可以購買仿日光的特制燈泡——“白光和彩色光”的燈泡可以通過慢慢調節亮度，改變光頻逐漸喚醒你或送你入夢。
2. Avoid a bedtime tipple
睡前不要飲酒
很多人認為，睡前喝一杯酒有助于入眠，但事實并非如此。
However enjoyable nightcaps may be, unfortunately they could lead to more shallow sleep.
雖然睡前小酌很是愜意，但你可能因此睡得更淺。
"Alcohol will actually disrupt some of the important things going on in the brain such as memory consolidation," says Foster.
福斯特稱：“酒精實際上會擾亂大腦中一些重要的東西，比如記憶鞏固。”
A shallower sleep could lead to a negative cycle where you're dependent on sedatives to sleep, and stimulants such as caffeine or sugary food to stay awake during the day.
較淺的睡眠可能會導致惡性循環，讓你依賴鎮靜劑入睡，白天靠咖啡因、含糖食物等興奮食品保持清醒。
3. Get up early
早起
If you're having trouble sleeping, getting up earlier could be the solution for you. It may seem brutal, but it can get results.
如果你難以入睡，早起可以解決這個問題。這個辦法聽起來簡單粗暴，但行之有效。
"Expose yourself to morning light as much as you can. That has been shown to stabilize the sleep/wake timing of the human body clock," says Foster.
福斯特稱：“盡可能讓自己早起。事實證明，這樣可以穩定你的作息生物鐘。”
You should also avoid napping, especially if it's for over 20 minutes, as waking up from deep sleep can make you feel even more groggy. By getting into a routine of getting up early and experiencing daylight your body clock adjusts to sleep earlier in the evenings, ridding you of those restless nights.
還應該避免午睡，尤其是午睡時間超過20分鐘，因為從沉睡中醒來會讓你感覺更頭暈。養成早起的習慣，享受日光，身體的生物鐘就能將夜晚入睡的時間提前，讓你告別不眠之夜。
4. Forget your worries
忘記你的煩惱
It's important to let go of the worries that build up during the day as they can effect both the initiation and maintenance of sleep.
忘記白天積攢的心事非常關鍵，因為它會影響你入睡和睡眠的維持。
"The worries of the day should not be brought to bed," says Antonio Culebras, organizer of World Sleep Day 2024.
2024年世界睡眠日的組織者安東尼奧?庫萊布拉斯表示：“不能把白天的煩惱帶到床上。
5. Work out
鍛煉
Whether you're swimming, running, or practicing yoga, regular exercise can make for a great night's sleep.
無論你是游泳、跑步還是做瑜伽，定期運動都能讓你睡個好覺。
It's best to work out around six hours before you go to bed as your body stays overheated for several hours after vigorous exercise, causing wakefulness.
最好是在睡覺前六小時左右鍛煉，因為劇烈運動后的幾個小時，身體會保持興奮，導致失眠。
"Exercise stimulates the nervous system, and it can cause insomnia if you exercise too late in the day," advises Culebras.
庫萊布拉斯建議：“運動會刺激神經系統，如果白天時太晚鍛煉，可能會因此失眠。”
6. Work out a little more ...
多點房事
It's also included in World Sleep Day's Ten Commandments of Sleep, which are guidelines for attaining the best sleep possible. As Culebras explained, "Bed is good for two things: number one, sleep; and number two, sex with your bed partner. It is a type of activity that is helpful and accepted."
房事也被列為世界睡眠日的“睡眠十律”，這些建議有助于獲得最佳睡眠。庫萊布拉斯解釋稱，“床有兩個用途：其一是睡覺；其二是和你的伴侶‘睡覺’。這是一項有益睡眠且很平常的活動。
7. Have a hot drink
喝熱飲
A hot (non alcoholic) beverage before bed is a great way to relax and prepare for sleep says Foster, as long as it doesn't contain caffeine.
福斯特認為，睡前喝一杯熱飲（不含酒精）是放松和助眠的好方法，只要不含咖啡因即可。
Avoid coffee, chocolate and fizzy drinks at least six hours before you go to bed. Non caffeinated herbal teas are fine -- but don't drink too much or you may be making a midnight trip to the bathroom.
睡前至少六小時，不要攝入咖啡、巧克力和碳酸飲料。不含咖啡因的花草茶是不錯的選擇，但不要喝得太多，否則你可能會半夜跑廁所。
8. Listen to music
聽音樂
Soothing sounds can be a good way to doze off, but anything louder might have the opposite effect says Culebras.
庫萊布拉斯稱，舒緩的音樂很容易讓人犯困，但更響亮的聲音可能會產生相反的效果。
"What is not as acceptable is loud rock and roll type music because that leads to excitation."
“響亮的搖滾樂就不行，因為它會讓你亢奮。”
9. Only use medication as a last resort
使用藥物是最后的手段
While you may get results in the short term, it's important to be aware of unwanted effects and see your doctor if you're having trouble sleeping.
雖然藥物可以在短期內幫助你入睡，但要了解藥物的副作用，并讓醫生檢查你是否有睡眠障礙，這非常重要。
Most of the time insomnia is triggered by psychological problems such as stress, anxiety or depression. It's important to see your physician and treat the underlying issues rather than use pills or supplements for immediate respite.
多數時候，失眠是由心理問題引起的，如壓力、焦慮或抑郁。去看心理醫生，解決心結才是關鍵，而不是依靠藥物或保健品暫時緩解。
"We don't have this knee jerk reaction of giving a sleeping pill to everyone who suffers from insomnia," says Culebras. "We try to determine why, and then we try to remove what's causing or perpetuating insomnia."
庫萊布拉斯稱：“我們不會給所有失眠患者都開安眠藥。我們要確定患者失眠的原因，然后試圖消除導致失眠的原因。”
10. Keep it simple
簡單點
For some of you, it's that easy.
對有些人來說，這很簡單。
編譯：董靜
3月21日是世界睡眠日，今天我們就來聊一聊關于睡覺的那些事兒。
你是不是經常睡不夠？沒有鬧鐘是不是很少能自然醒？起床后是不是犯困？是不是習慣在睡前玩手機？是不是有“晚睡強迫癥”？
如果回答都為“是”，那么很遺憾，你的睡眠并不健康。
根據《2024年中國睡眠指數報告》，中國人平均睡眠時長為8小時12分鐘。雖然每天的睡眠時長超過了8小時，但仍有55.9%的中國人表示“沒睡夠”，48.6%的人起床后仍經常會感到困倦。63.7%的中國人屬于“晚睡星人”，31%的中國人存在嚴重睡眠問題。
眾所周知，睡不好、休息不夠，會引起機體多個系統功能失調，增加患心血管疾病和精神疾病的風險。那么，如何才能睡個好覺？權威專家給出了十條助眠建議。
1. Turn off your gadgets
關掉電子產品
如今，大部分人都喜歡在睡前看看手機，刷刷朋友圈，但這個習慣可能導致“晚睡強迫癥”。
This is a good strategy according to Russell Foster, director of Oxford University's SCNi (Sleep and Circadian Neuroscience Institute), as blue light emitted from smartphone, TV and computer screens can suppress melatonin (a hormone helping you sleep) and increase your alertness.
據牛津大學睡眠和生理神經科學研究所主任羅塞爾?福斯特介紹，智能手機、電視以及電腦屏幕釋放的藍光會抑制褪黑素（一種幫助睡眠的激素），讓你更加清醒。因此，關掉電子產品是助眠的好方法。
福斯特建議，最好在入睡前90分鐘關掉手機，在光線柔和的房間中放松身心。
You can even buy special light bulbs mimicking sunlight -- "white and color ambience" bulbs can gradually wake you up and send you to sleep by slowly brightening, dimming and alternating the light's frequency.
你也可以購買仿日光的特制燈泡——“白光和彩色光”的燈泡可以通過慢慢調節亮度，改變光頻逐漸喚醒你或送你入夢。
2. Avoid a bedtime tipple
睡前不要飲酒
很多人認為，睡前喝一杯酒有助于入眠，但事實并非如此。
However enjoyable nightcaps may be, unfortunately they could lead to more shallow sleep.
雖然睡前小酌很是愜意，但你可能因此睡得更淺。
"Alcohol will actually disrupt some of the important things going on in the brain such as memory consolidation," says Foster.
福斯特稱：“酒精實際上會擾亂大腦中一些重要的東西，比如記憶鞏固。”
A shallower sleep could lead to a negative cycle where you're dependent on sedatives to sleep, and stimulants such as caffeine or sugary food to stay awake during the day.
較淺的睡眠可能會導致惡性循環，讓你依賴鎮靜劑入睡，白天靠咖啡因、含糖食物等興奮食品保持清醒。
3. Get up early
早起
If you're having trouble sleeping, getting up earlier could be the solution for you. It may seem brutal, but it can get results.
如果你難以入睡，早起可以解決這個問題。這個辦法聽起來簡單粗暴，但行之有效。
"Expose yourself to morning light as much as you can. That has been shown to stabilize the sleep/wake timing of the human body clock," says Foster.
福斯特稱：“盡可能讓自己早起。事實證明，這樣可以穩定你的作息生物鐘。”
You should also avoid napping, especially if it's for over 20 minutes, as waking up from deep sleep can make you feel even more groggy. By getting into a routine of getting up early and experiencing daylight your body clock adjusts to sleep earlier in the evenings, ridding you of those restless nights.
還應該避免午睡，尤其是午睡時間超過20分鐘，因為從沉睡中醒來會讓你感覺更頭暈。養成早起的習慣，享受日光，身體的生物鐘就能將夜晚入睡的時間提前，讓你告別不眠之夜。
4. Forget your worries
忘記你的煩惱
It's important to let go of the worries that build up during the day as they can effect both the initiation and maintenance of sleep.
忘記白天積攢的心事非常關鍵，因為它會影響你入睡和睡眠的維持。
"The worries of the day should not be brought to bed," says Antonio Culebras, organizer of World Sleep Day 2024.
2024年世界睡眠日的組織者安東尼奧?庫萊布拉斯表示：“不能把白天的煩惱帶到床上。
5. Work out
鍛煉
Whether you're swimming, running, or practicing yoga, regular exercise can make for a great night's sleep.
無論你是游泳、跑步還是做瑜伽，定期運動都能讓你睡個好覺。
It's best to work out around six hours before you go to bed as your body stays overheated for several hours after vigorous exercise, causing wakefulness.
最好是在睡覺前六小時左右鍛煉，因為劇烈運動后的幾個小時，身體會保持興奮，導致失眠。
"Exercise stimulates the nervous system, and it can cause insomnia if you exercise too late in the day," advises Culebras.
庫萊布拉斯建議：“運動會刺激神經系統，如果白天時太晚鍛煉，可能會因此失眠。”
6. Work out a little more ...
多點房事
It's also included in World Sleep Day's Ten Commandments of Sleep, which are guidelines for attaining the best sleep possible. As Culebras explained, "Bed is good for two things: number one, sleep; and number two, sex with your bed partner. It is a type of activity that is helpful and accepted."
房事也被列為世界睡眠日的“睡眠十律”，這些建議有助于獲得最佳睡眠。庫萊布拉斯解釋稱，“床有兩個用途：其一是睡覺；其二是和你的伴侶‘睡覺’。這是一項有益睡眠且很平常的活動。
7. Have a hot drink
喝熱飲
A hot (non alcoholic) beverage before bed is a great way to relax and prepare for sleep says Foster, as long as it doesn't contain caffeine.
福斯特認為，睡前喝一杯熱飲（不含酒精）是放松和助眠的好方法，只要不含咖啡因即可。
Avoid coffee, chocolate and fizzy drinks at least six hours before you go to bed. Non caffeinated herbal teas are fine -- but don't drink too much or you may be making a midnight trip to the bathroom.
睡前至少六小時，不要攝入咖啡、巧克力和碳酸飲料。不含咖啡因的花草茶是不錯的選擇，但不要喝得太多，否則你可能會半夜跑廁所。
8. Listen to music
聽音樂
Soothing sounds can be a good way to doze off, but anything louder might have the opposite effect says Culebras.
庫萊布拉斯稱，舒緩的音樂很容易讓人犯困，但更響亮的聲音可能會產生相反的效果。
"What is not as acceptable is loud rock and roll type music because that leads to excitation."
“響亮的搖滾樂就不行，因為它會讓你亢奮。”
9. Only use medication as a last resort
使用藥物是最后的手段
While you may get results in the short term, it's important to be aware of unwanted effects and see your doctor if you're having trouble sleeping.
雖然藥物可以在短期內幫助你入睡，但要了解藥物的副作用，并讓醫生檢查你是否有睡眠障礙，這非常重要。
Most of the time insomnia is triggered by psychological problems such as stress, anxiety or depression. It's important to see your physician and treat the underlying issues rather than use pills or supplements for immediate respite.
多數時候，失眠是由心理問題引起的，如壓力、焦慮或抑郁。去看心理醫生，解決心結才是關鍵，而不是依靠藥物或保健品暫時緩解。
"We don't have this knee jerk reaction of giving a sleeping pill to everyone who suffers from insomnia," says Culebras. "We try to determine why, and then we try to remove what's causing or perpetuating insomnia."
庫萊布拉斯稱：“我們不會給所有失眠患者都開安眠藥。我們要確定患者失眠的原因，然后試圖消除導致失眠的原因。”
10. Keep it simple
簡單點
For some of you, it's that easy.
對有些人來說，這很簡單。
編譯：董靜
