你是不是经常睡不够？没有闹钟是不是很少能自然醒？起床后是不是犯困？是不是习惯在睡前玩手机？是不是有“晚睡强迫症”？睡不好、休息不够，会引起机体多个系统功能失调，增加患心血管疾病和精神疾病的风险。那么，如何才能睡个好觉？专家给出了几条助眠建议。
喝热饮
牛津大学睡眠和生理神经科学研究所主任罗塞尔•福斯特认为，睡前喝一杯热饮（不含酒精）是放松和助眠的好方法，只要不含咖啡因即可。
A hot (non alcoholic) beverage before bed is a great way to relax and prepare for sleep says Foster, as long as it doesn't contain caffeine.
睡前至少六小时，不要摄入咖啡、巧克力和碳酸饮料。不含咖啡因的花草茶是不错的选择，但不要喝得太多，否则你可能会半夜跑厕所。
Avoid coffee, chocolate and fizzy drinks at least six hours before you go to bed. Non caffeinated herbal teas are fine -- but don't drink too much or you may be making a midnight trip to the bathroom.
听音乐
2016年世界睡眠日组织者安东尼奥•库莱布拉斯称，舒缓的音乐很容易让人犯困，但更响亮的声音可能会产生相反的效果。
Soothing sounds can be a good way to doze off, but anything louder might have the opposite effect says Culebras.
“响亮的摇滚乐就不行，因为它会让你亢奋。”
"What is not as acceptable is loud rock and roll type music because that leads to excitation."
锻炼
无论你是游泳、跑步还是做瑜伽，定期运动都能让你睡个好觉。
Whether you're swimming, running, or practicing yoga, regular exercise can make for a great night's sleep.
最好是在睡觉前六小时左右锻炼，因为剧烈运动后的几个小时，身体会保持兴奋，导致失眠。
It's best to work out around six hours before you go to bed as your body stays overheated for several hours after vigorous exercise, causing wakefulness.
库莱布拉斯建议：“运动会刺激神经系统，如果白天时太晚锻炼，可能会因此失眠。”
"Exercise stimulates the nervous system, and it can cause insomnia if you exercise too late in the day," advises Culebras.
早起
如果你难以入睡，早起可以解决这个问题。这个办法听起来简单粗暴，但行之有效。
If you're having trouble sleeping, getting up earlier could be the solution for you. It may seem brutal, but it can get results.
福斯特称：“尽可能让自己早起。事实证明，这样可以稳定你的作息生物钟。”
"Expose yourself to morning light as much as you can. That has been shown to stabilize the sleep/wake timing of the human body clock," says Foster.
还应该避免午睡，尤其是午睡时间超过20分钟，因为从沉睡中醒来会让你感觉更头晕。养成早起的习惯，享受日光，身体的生物钟就能将夜晚入睡的时间提前，让你告别不眠之夜。
You should also avoid napping, especially if it's for over 20 minutes, as waking up from deep sleep can make you feel even more groggy. By getting into a routine of getting up early and experiencing daylight your body clock adjusts to sleep earlier in the evenings, ridding you of those restless nights.
睡前不要饮酒
虽然睡前小酌很是惬意，但你可能因此睡得更浅。
However enjoyable nightcaps may be, unfortunately they could lead to more shallow sleep.
福斯特称：“酒精实际上会扰乱大脑中一些重要的东西，比如记忆巩固。”
"Alcohol will actually disrupt some of the important things going on in the brain such as memory consolidation," says Foster.
较浅的睡眠可能会导致恶性循环，让你依赖镇静剂入睡，白天靠咖啡因、含糖食物等兴奋食品保持清醒。
A shallower sleep could lead to a negative cycle where you're dependent on sedatives to sleep, and stimulants such as caffeine or sugary food to stay awake during the day.
来源：中国日报网英语点津
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