（双语文稿）如何提升睡眠质量

Do you spend too many nights trying to fall asleep? You are not alone.
很多夜晚你想睡却睡不着?并不是只有你这样。
Nearly one-third of American adults say they do not get the suggested seven to nine hours of sleep a night.
近三分之一的美国成年人表示，他们没有达到建议的每晚7到9小时的睡眠时间。
Some of the major causes are stress, anxiety, and a culture that experts say is about productivity, not rest.
一些主要原因是压力、焦虑，以及专家所说的注重效率而不是休息的文化。
Molly Atwood of Johns Hopkins School of Medicine said, "You need to understand what your body needs and try your hardest to prioritize that and not just see sleep as kind of what's left over of the day."
约翰霍普金斯大学医学院的莫莉•阿特伍德说:“你需要了解你的身体需要什么，并尽最大努力将其优先考虑，而不是仅仅把睡眠视为一天剩余时间要做的事。”
Sleep experts say that you should avoid unproven methods to fall asleep and stay asleep. Instead, they suggest five simple ideas:
睡眠专家说，人们应该避免未经证实的入睡和保持睡眠的方法。他们提出了五个简单的做法:
Create a buffer zone
创建一个缓冲区
First, try creating a "buffer zone" - a time of separation - between the end of your work day and your bedtime. Experts suggest leaving your work and daily responsibilities alone about an hour before bed.
首先，试着在工作结束和就寝时间之间创造一个“缓冲区”，即一段隔离时间。专家建议睡前一小时左右不要再去管你的工作和日常事务。
While in this "buffer zone," you should not check email, pay bills, do housework, or look on social media. Instead, try to relax with a book, enjoy a fun activity or spend time with loved ones.
在这个“缓冲区”里，你不应该查邮件、付账单、做家务或看社交媒体。相反，试着看书放松，享受有趣的活动，或者和你爱的人呆在一起。
Dr. Annise Wilson of Baylor University said, "Anything that helps to center you and just helps you focus and release a lot of that tension from the day will then help promote sleep."
贝勒大学的安妮丝•威尔逊博士说:“任何能帮助你集中注意力、释放白天的紧张情绪的东西，都有助于促进睡眠。”
Watch what you eat
注意饮食
Eating a large meal right before bedtime can also hurt your sleep. So, try to eat in the early evening hours.
睡前吃太多也会影响你的睡眠，所以，尽量在刚到傍晚时吃东西。
Atwood said that eating a large meal is "like giving your body a really large job to do right before sleep at a time when things are supposed to be shutting down."
阿特伍德说，吃一顿大餐“就像在睡觉前让你的身体做一件非常繁重的工作，而这段时间应该是一切都停止运转的时候。”
But do not go to bed very hungry, either. Try small amounts of food with protein or healthy fats, like cheese, almonds or peanut butter on whole grain bread.
但是也不要饿着肚子睡觉，可以少吃一些含蛋白质或健康脂肪的食物，如有奶酪、杏仁或花生酱的全麦面包。
Avoid caffeine and alcohol
避免咖啡因和酒精
Having an alcoholic drink or espresso after dinner could lead to a long night.
晚餐后喝一杯酒或浓咖啡可能会导致一个漫长的夜晚。
While alcohol can help you fall asleep at first, it can also hurt your sleep cycle. As a result, the quality of sleep declines. The chances that you will wake up more often in the middle of the night increase.
虽然一开始酒可以帮助你入睡，但它也会损害你的睡眠周期，从而导致睡眠质量下降，你在半夜醒来的几率会增加。
Caffeine blocks adenosine, a chemical that helps make you feel sleepy. And it can take your body up to 10 hours to clear caffeine.
咖啡因会阻断腺苷，而腺苷是一种让你感到困倦的化学物质。你的身体可能需要10个小时来清除咖啡因。
For these reasons, experts suggest finishing up your caffeinated or alcoholic drinks many hours before bed.
出于这些原因，专家建议在睡觉前几个小时喝完含咖啡因或含酒精的饮料。
Limit technology
限制科技产品
Light from phones and computer screens can interfere with the circadian rhythm – or the internal clock that naturally wakes us up. Light has this effect by suppressing melatonin, which assists with sleep.
手机和电脑屏幕发出的光线会干扰昼夜节律，也就是让我们自然醒来的生物钟。光线通过抑制有助于睡眠的褪黑激素而产生这种效果。
But you will need self-control to stop looking at screens, suggested Dr. Dianne Augelli of Weill Cornell Medicine.
但威尔康奈尔医学院的黛安•奥格里博士建议，你需要自控力，停止看屏幕。
"TikTok doesn't want you to stop," Augelli said. "Only you can stop you, so you have to learn to put that stuff away."
“TikTok不想让你停下来，”奥格利说。“只有你能阻止你，所以你必须学会把那些东西收起来。”
See your doctor
去看医生
If you are still having a hard time getting a good night's sleep after more than one month of trying, experts say it is time to go to a doctor.
如果经过一个多月的努力，你仍然很难睡个好觉，专家说，是时候去看医生了。
This is especially true if your sleepless nights are hurting your work performance or your mood.
如果你的不眠之夜影响了你的工作表现或情绪，这一点尤其正确。
Atwood said, "It doesn't matter how much relaxation you do. At a certain point, it's not going to be effective if there's a significant amount of stress... It might involve some problem-solving to figure that out."
阿特伍德说:“你做多少放松都不重要。在一定程度上，如果有大量的压力，它将不会有效……这可能需要解决一些问题。”
I'm John Russell.