調(diào)整時(shí)間很難。如何在今晚睡個(gè)好覺

If turning back the clock an hour for the end of daylight saving time leaves you feeling jangly, imagine the toll that chronic sleep loss can take on your health.
如果在夏令時(shí)結(jié)束時(shí)把時(shí)鐘往回?fù)芤恍r(shí)會(huì)讓你感到不適，想象一下長期睡眠不足會(huì)對(duì)你的健康造成多大的損害。
The evidence has piled up. We all need good sleep. And our bodies crave regular routine. Without it, we set ourselves up for increased risk of anxiety, depression, weight gain, even dementia.
證據(jù)越來越多。我們都需要好的睡眠。我們的身體渴望規(guī)律的生活。生活不規(guī)律，我們就會(huì)增加焦慮、抑郁、體重增加甚至癡呆的風(fēng)險(xiǎn)。
So, if you're trying to adjust to the time change or are just ready to change your habits overall, what can you do?
所以，如果你正試圖適應(yīng)時(shí)間的變化，或者準(zhǔn)備徹底改變你的習(xí)慣，你能做什么呢?
It turns out, getting good sleep is very much dependent on your daytime routines, beginning the moment you wake up.
事實(shí)證明，獲得良好的睡眠很大程度上取決于你白天的日常生活，從你醒來的那一刻開始。
So in addition to committing eight hours to your bed each night, here are four things you can do during the day to sleep better tonight.
所以，除了每晚保證8小時(shí)的睡眠外，你還可以做以下4件事來改善你的睡眠。
1. Open the blinds, or better yet, go outside!
打開百葉窗，或者出去更好! Try to start your day with a bath of sunlight. Open the blinds. And, if you can, go outside for at least 20 minutes in the early to midmorning hours. Studies show that daylight exposure in the morning tends to lead to better sleep at night.
試著從沐浴陽光開始你的一天。打開百葉窗。如果可以的話，每天早上至少出去20分鐘。研究表明，早晨暴露在日光下有助于晚上的睡眠。
"Daylight is one of the most powerful resetters of our 24-hour clock," says Matthew Walker, a professor of neuroscience and psychology at the University of California, Berkeley, and founder of the Center for Human Sleep Science.
加州大學(xué)伯克利分校神經(jīng)科學(xué)和心理學(xué)教授、人類睡眠科學(xué)中心創(chuàng)始人馬修·沃克說:“日光是我們24小時(shí)時(shí)鐘最強(qiáng)大的重置器之一。”
"When daylight comes through the eyes, it actually turns the faucet off on melatonin," Walker explains. As melatonin diminishes, "your brain now realizes, 'Oh, it must be daytime,' " Walker says. It's your body's natural wake-up call.
沃克解釋說:“當(dāng)日光透過眼睛時(shí)，它實(shí)際上關(guān)閉了褪黑激素的開關(guān)。”隨著褪黑激素的減少，“你的大腦現(xiàn)在意識(shí)到，‘哦，一定是白天了，’”沃克說。這是你身體的自然警鐘。
One study, published in 2017 in the journal Sleep Health, found that office workers who were exposed to more light in the hours between 8 a.m. and noon were able to fall asleep more quickly and sleep more soundly compared to people who were exposed to less light.
2017年發(fā)表在《睡眠健康》雜志上的一項(xiàng)研究發(fā)現(xiàn)，與較少接觸日光的人相比，早上8點(diǎn)到中午接觸更多陽光的辦公室職員能夠更快入睡，睡得更香。
2. Give up the afternoon latte. (Yes, really!)
放棄下午的拿鐵。(是的, 真的!)
Even if you think you're one of those people who can drink coffee after dinner and sleep just fine, you're probably a little wrong.
即使你認(rèn)為自己是那種可以在晚飯后喝咖啡，睡個(gè)好覺的人，你可能也錯(cuò)了。
"I think people misunderstand caffeine and how it works with sleep," Walker says.
“我認(rèn)為人們誤解了咖啡因以及它是如何影響睡眠的，”沃克說。
A study published in the Journal of Clinical Sleep Medicine found that when people consumed caffeine even six hours prior to bedtime, it significantly disturbed their sleep compared to those who consumed a placebo.
發(fā)表在《臨床睡眠醫(yī)學(xué)雜志》上的一項(xiàng)研究發(fā)現(xiàn)，與服用安慰劑的人相比，即使是在就寢前6個(gè)小時(shí)服用咖啡因，也會(huì)顯著擾亂他們的睡眠。
Some people fall asleep just fine after consuming caffeine, but Walker says there may be a downside. He says research has shown when you give people a standard cup of coffee, even if they fall asleep, they get less deep sleep.
有些人在攝入咖啡因后就能安然入睡，但沃克說這也有不好的一面。他說，研究表明，如果你給人們一杯標(biāo)準(zhǔn)的咖啡，即使他們睡著了，他們的深度睡眠也會(huì)減少。
"I think people need to be quite mindful of the timing of their caffeine," Walker says — and think about putting the brakes on caffeinated drinks by late morning.
沃克說:“我認(rèn)為人們需要注意攝入咖啡因的時(shí)間，”并考慮在上午晚些時(shí)候停止飲用含咖啡因的飲料。 3. Move your body and get tired
動(dòng)一動(dòng)你的身體，讓自己累起來
As hard as it may be to fit a workout routine into your day, it's worth it.
盡管在你的日常生活中安排一項(xiàng)鍛煉計(jì)劃很困難，但它是值得的。
Exercise may help to promote good sleep in two ways. Physical activity is known to reduce anxiety, so this alone may contribute to good sleep.
鍛煉可以在兩個(gè)方面促進(jìn)良好的睡眠。眾所周知，體育活動(dòng)可以減少焦慮，所以這可能有助于良好的睡眠。
4. Limit your evening alcohol intake
限制你晚上的酒精攝入量
Have you ever crashed after a night of drinking, only to wake up suddenly in the middle of the night? Yep, alcohol has some counterintuitive influences on our sleep.
你是否有過這樣的經(jīng)歷:喝了一整晚的酒后，半夜突然驚醒?是的，酒精對(duì)我們的睡眠有一些違反直覺的影響。
"Many people see alcohol as a sleep aid," Walker says. "Unfortunately, it's one of the greatest misunderstood substances. It is not a sleep aid at all."
沃克說:“很多人認(rèn)為酒精有助于睡眠。不幸的是，它是最容易被誤解的物質(zhì)之一。它根本不是安眠藥。”
There's a lot of research showing alcohol's bad effects on sleep.
有很多研究表明酒精對(duì)睡眠有不良影響。