导语：很多人都碰到过睡眠问题，无法入睡、难以入睡，那么，如何保障高质量的睡眠，挣脱以下一些不良习性，向同伴的睡眠方法说晚安吧！

Most of us have struggled at some point with sleep。 Whether it’s not getting enough sleep or struggling to get up in the morning， it can be difficult to get the balance just right。
大多数人都碰到过一些睡眠问题。有能够是睡得不够，又或许是凌晨起不来，很难到达均衡睡得舒适。

However， sleep is essential if we want to be productive in life。 It provides us with the energy we need to get stuff done！
但是为了保障精神短缺，睡眠是非常必要的。咱们须要睡足了才有精神干活！

Here are the 10 most common sleep mistakes people make and a few tips for avoiding them！
上面列出了罕见的十大睡眠同伴以及改正小贴士。

1。 The snooze button
闹钟止闹按钮

Don’t EVER hit the snooze button。 It really is much more beneficial to just get up on your first alarm。 Think about it – the snooze button gives you an extra 10 minutes or so sleep。 In the grand scheme of your day this really won’t provide you with any more energy。 In－fact it does the opposite。 Research has shown that ‘interrupted sleep’ can cause us to feel more tired。
千万不要按止闹按钮，其真实闹铃一响时就起来对身材更好。想想看，止闹按钮能够让你多睡10分钟或许更长一点时光。但相比于一终日满满的规划，这多睡的10分钟基本无法为你多添几份生气。事实上恰好相反，钻研标明受搅扰的睡眠会让人更加疲惫。

2。 Disorganized sleeping habits
不法则的睡眠习性

It’s much easier to get to sleep each night （and wake up feeling refreshed） if we have a regular routine。 This means going to bed at roughly the same time each night and getting up at roughly the same time each morning。 If you’re disorganized with your sleeping routine， you end up interrupting your natural sleeping rhythms， which can cause insomnia and fatigue。
假如天天的作息时光法则，每晚会更加随意入眠（醒来时也会认为神清气爽）。也就是说每晚在固定的时光睡觉，天天早上在固定的时光起床。假如你睡觉的时光不法则，就会打乱你的生物钟，招致失眠和疲惫感。

3。 Long naps
小睡时光过长

Long naps can disrupt your sleeping rhythms so if you’re desperate for a nap then keep it under the 30 minute mark （and before 4pm）。 Short naps after lunch can help to restore energy levels （just make sure you don’t sleep in）。
小睡时光过长会打乱人的生物钟，所以假如你真的很想打个盹儿的话，请把时光掌握在30分钟以内（而且要在下午四点前睡）。在午餐后小睡一会儿有助于复原膂力（只是不要睡过火了）。

4。 Caffeine÷stimulants
咖啡因÷痛快剂

Don’t drink any caffeinated drinks after mid－day。 Caffeine stimulates your body for up to 12 hours after consumption so it’s important to restrict your intake later in the day。 Be aware of supposed ‘herbal’ drinks such as green tea， which can have a high dose of caffeine。 Always check the label。
请不要在中午之后饮用含咖啡因的饮料。咖啡因会连续的影响人体12个小时，所以要掌握本人不要在中午以后摄取咖啡因。警惕一些“木本”饮料，例如绿茶含有很高的咖啡因。每次喝饮料之前都要看一下成份标签。

5。 Stress & negative thinking
压力和消极想法

Stress is a large reason why many people find it difficult to sleep。 One of the worse things you can do is be stressed before bed。 Stress produces chemicals that physically stop us from sleeping。 Try and clear your mind before bed time and make an effort to think positive thoughts that aid sleep。
压力是形成人难以入眠的主要起因。在上床睡觉前带着太大压力就更加糟糕了。压力会使人分泌出某些从生理上阻拦睡眠的化学物资。尝试在睡前清空所思所想，尽力朝有助于睡眠的踊跃方面想吧。

6。 Too much light
光芒太亮

Our bodies depend on ‘sleep signals’ to fall asleep and one of those signals is darkness。 Make sure your room is as dark as possible before trying to get to sleep。 Even a thin stream of light coming in through your window can disrupt your pineal gland’s production of sleep hormones and therefore disturb your sleep rhythms， so make sure your blinds are closed！
咱们的身材依赖“睡眠信号”来入睡，其中一个信号就是光明。所以在睡觉前要确保房间光芒尽能够暗。即使是透过玻璃窗射出去的一小束光芒也能够会搅扰人的松果体分泌睡眠荷尔蒙，从而搅扰睡眠生物钟。因而要保障打开百叶窗！

7。 Sugar before bedtime
睡前摄取糖分

Sugary snacks before bedtime are a really bad idea。 The sugar can disrupt the chemicals in your body causing you to wake up during the night。 Limit all late night sweet treats – if you’re hungry go for a protein based snack instead。
睡前吃含糖的零食真的是个坏主张。糖会破好人体体内的化学物资，招致人在夜间醒来。因而要掌握晚间吃甜食的量，假如你饿了，去吃一些蛋白质为主的零食吧。

8。 Alcohol before bedtime
睡前喝酒

Alcohol is a sedative and therefore people get fooled into thinking it will help them get a good nights sleep。 The reality is that it may initially induce sleep， however it usually drastically impairs sleep during the second half of the night which leads to interrupted sleep patterns that will leave you feeling fatigued in the morning （not to mention the hangover！）
酒精有镇静作用，因而人们会误认为酒精能赞助睡眠。实践上酒精能够会在一开端匆匆进人睡眠，但是它也常会在后半夜重大影响人的睡眠，打乱人的睡眠形式，让你在早上认为很疲惫（更不必说还有宿醉了）。

9。 TV in the bedroom
卧室里摆放电视

It can be easy to fall asleep on the couch in front of the TV。 It’s important we don’t try and replicate this strategy in the bedroom though。 The bedroom must only be associated with sleep。 When you start to introduce mental stimulation such as a TV this can severely disrupt your sleep patterns。
坐在电视机前的沙发上很随意睡着，但主要的是咱们不能在卧室里尝试这一方法。卧室应该只与睡眠有关，把电视机之类劝解神经的货色放进卧室会重大打乱你的睡眠形式。

10。 Worrying about sleep
担忧睡眠

If you’ve had a few bad nights sleep， then the worst thing you can do is worry too much about it。 When we place too much focus on sleeping this can cause anxiety and only make the problem worse。 Try to go with the flow and let your body naturally get into a healthy sleep pattern。
当你几天都睡不好后，较糟糕的事件就是你还总是担忧本人的睡眠。当咱们把注重力过多放在睡眠上时，就会招致焦急，而焦急只会让睡眠问题变得更重大。试着顺其天然地让身材进入衰弱的睡眠形式吧。

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