Poorsleephabitsareoftenthecauseofdaytimesleepiness. Beforeyougothroughanymoregroggyandcrabbydays, trythese 12 waystoimprovenighttimesleepandavoiddaytimesleepiness.
不好的睡眠习惯通常是日间奢睡的根源。再你经历更多的没有生机和易暴躁的日子之前，试一下下面的十二中方法来改善你的夜晚睡眠质量并避免日间困倦。
1. Getadequatenighttimesleep.
Thatmaysoundobvious, butmanyofussuccumbtoshavinganhourortwooffoursleeptimeinthemorningoratnighttodootherthings. Mostadultsneedseventoninehoursanight, andteenagersusuallyneedafullninehours. Blockouteightorninehoursforsleepeverynight.
充足的夜晚睡眠这听起来是不足为奇的，但是我们中的许多人都会从我们的睡眠时间里剔除一到两个小时去做其他的事情。不管这是发生在清晨还是夜里。大多数成年人需要7到9个小时的夜间睡眠，青年人通常需要足足9个小时的睡眠。每晚为你的睡眠规划好8到9个小时。
2. Keepdistractionsoutofbed.
“Reserveyourbedforsleepandsex,” saysAvelinoVerceles, MD, assistantprofessorattheUniversityofMarylandSchoolofMedicineanddirectoroftheschool’ssleepmedicinefellowship. “Youshouldn’tread, watchTV, playvideogames, oruselaptopcomputersinbed.” Don’tdoyourbillsorhaveheateddiscussionsinbedeither. Theymayleaveyousleepless. 让干扰远离你的床
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