如何睡得好？

hahaha1973

can we get better sleep?
如何睡得好？
With illnesses such as depression and bipolar disorder, getting the right amount of sleep can make a significant difference in your health.
对于抑郁以及双相患者，充足合理的睡眠对明显的影响
Go to bed and wake up at the same time each day. Getting your body used to a schedule can help regulate your sleep cycle. Avoid sleeping late on weekends to keep your schedule consistent and make it easier to wake up on Mondays.
每天同一时间睡，同一时间起，让你的身体习惯与一个时间表有助于管理你的睡眠周期。周末不可晚睡以维持时间表而且周一更容易早起
Relax before bed. A warm bath, reading, listening to soft music, or meditation can help you unwind from the day and get ready for sleep. If it bothers you to leave work undone at the end of the day, make a to-do-tomorrow list before you go to bed.
在睡之前放松。洗热水澡，阅读，听轻音乐和药物能帮助你从白天的忙碌中放松及准备好睡眠。如果你在一天结束之后还未完成工作，做个安排到明天在做
Use natural or artificial light to help you. Avoid bright lights before going to sleep. Wake up with the sun if possible. Spend some time in natural sunlight (not necessarily direct) during waking hours. If you can’t wake up with the sun, turn bright lights on when you get up.
用自然或者人照光来帮助你。睡前避免强光，天亮就起。在醒着的时候在自然的太阳光中度过一协时间、。如过你不能天亮起，起来的时候开强光
Get active earlier. Try to exercise or do some type of physical activity for 20-30 minutes each day. But don’t do it too close to bedtime. Three to six hours before going to bed is ideal.
每天试着运动20－30分钟。但是不要在睡前做运动。睡前3到6小时为好
Do something. Don’t lie in bed awake for more than 15 minutes. This can make you anxious and worsen insomnia. Read or do another quiet activity until you feel tired.
不要醒着躺在床上15分钟以上，这会使你焦虑，失眠加重。阅读或者做另外安静的活动直到你感到疲倦为止
Keep your bedroom comfortable. If the temperature in your bedroom is too hot or too cold, it can disrupt your sleep. Make an effort to limit noise as much as you can use earplugs if necessary. Be sure your bedroom is dark enough. You may need heavier blinds or a sleep mask. If a pet or a partner keeps you awake, do what you can to help change his or her habits.
保持你的卧室舒服。温度不高不低，限制噪音。保证你的卧室足够暗。你也许需要更厚重的窗帘或者睡眠的面罩。如果宠物或伴侣让你睡不着，你应该改变他或者她的习惯
Take inventory. Keep track of your sleep how much you get, how long it takes you to get to sleep, when you wake up, and other things that are happening in your life. See if you notice patterns. Discuss them with your health care provider.
做一个详细的目录。记录你睡了多久，多久入睡，起床，以及其他事情。看你是否注意了规律，和你的医生讨论
Try not to nap during the day. If you do, try to keep your naps under 30 minutes.
白天不午睡，如果午睡，不要超过30分钟
Use your bed only for sleep and intimacy. Choose someplace other than your bed to watch TV, eat, do paperwork, and talk on the telephone.
不要在床上看电视，吃东西，工作或者讲电话

medicago

谢谢翻译，但感觉失眠的时候，还是安定药最有效

销魂流星

楼主辛苦了，希望多看到这样的知识帖子