Through the day to sleep贯穿一天的睡眠（11/14）

So you’ve learned about habits and you’re working on change. You’ve designed a window for sleep regularity and you’re in your pursuit for the amount of hours that’s best for you. If your commitment is firm, you are taking control of your sleep situation. That is amazing progress.
所以你已经学会了习惯，你正在努力改变。你已经设计了一个睡眠规律的窗口，你正在追求最适合你的时间。如果你的承诺是坚定的，你就控制了你的睡眠状况。这是惊人的进展。

Change is a challenge. If it hadn’t been, there wouldn’t be any tobacco companies still standing and people would exercise more. Change happens gradually and not without your consent.
改变是一项挑战。如果不是这样，就不会有任何烟草公司仍然存在，人们会锻炼更多。改变是逐渐发生的，而不是未经您的同意。

With that said, you’re here now. So today, we’ve compiled a holistic view on sleep hygiene together with Martin Reed, a day’s cycle of how to set you up for a good night’s sleep. It’s a summary of things we’ve already said, but wrapped into an overall package that brings you full circle to a typical day where you’re aware of your sleep hygiene.

话虽如此，你现在在这里。因此，今天，我们与Martin Reed一起编制了一份关于睡眠卫生的整体观点，这是一天如何让您睡个好觉的周期。这是对我们已经说过的事情的总结，但包装成一个整体包装，让你在一个典型的一天中意识到你的睡眠卫生。

Being Sleep Cycle, it makes sense for us to start with the morning. You wake up and get up at the same time, no matter if it’s a weekend or not. You don’t stray in bed. As soon as you’re able, you climb out to face the day.

作为睡眠周期，我们从早上开始是有道理的。你同时醒来和起床，不管是不是周末。你不会在床上赖床。只要你有能力，你就会爬出来面对这一天。

When you go about your morning, take a moment and reach out to yourself. Do you feel rested? Do you feel energised? Give it an hour or so after you woke up, and then check in. Your body is likely to give you a reliable answer.

当你早上去的时候，花点时间向自己伸出援手。你感到休息吗？你感到精力充沛吗？在你醒来后给它一个小时左右，然后办理登机手续。你的身体可能会给你一个可靠的答案

Get half an hour’s daylight, at least. Try to catch it before lunch. It resets your body clock and sets you up for sleep when the evening comes.
至少要有半个小时的日光。尝试在午餐前实现。它会重置您的生物钟，并在傍晚时分让您入睡。

Eat regularly. Exactly what that means for you, is your call. But your body loves regularity when it comes to food as well. You don’t want to leave it guessing when the next meal’s coming.

规律饮食。这对你来说意味着什么，就是你的召唤。但是，当涉及到食物时，你的身体也喜欢规律性。你不想让它猜测下一顿饭什么时候来。

Drink water throughout the day. Signs of dehydration are in some ways similar to fatigue, so you don’t want to confuse the two and certainly not mix them up.

全天都要喝水。脱水的迹象在某些方面类似于疲劳，所以你不想混淆两者，当然也不想把它们混为一谈。

Once you’re past lunch, don’t drink coffee. Even twenty four hours after your last cup, there’s still some of the stuff left in your body. So be modest about this healthy, but not great for sleep, stimula. If you’re a heavy coffee drinker, you might have a few days of headache and nausea as your body craves coffee at times it used to get it. It’ll pass. Wear it out. It’s worth it.
午餐过后，不要喝咖啡。即使在你最后一杯咖啡喝完二十四小时后，你的身体里仍然残留着一些东西。因此，要适度对待这种健康，但对睡眠，刺激不是很好。如果你是一个重度喝咖啡的人，你可能会有几天的头痛和恶心，因为你的身体有时渴望咖啡，它曾经得到它。它会过去的。把它穿掉。这是值得的。

Fit in half an hour of low intense exercise every day. You don’t need to go running or visit the gym. To benefit from exercise, just engage in something that gets your heart going. A walk will do.

每天进行半小时的低强度运动。你不需要去跑步或去健身房。要从锻炼中受益，只需做一些让你的心脏运转的事情。散步就可以了。

When the evening comes, engage in activities you enjoy, that help you relax. You know better than us what those are for you. Anything that calms your mind and lets you be receptive to sleep signals, works.
当傍晚时分，参加您喜欢的活动，帮助您放松身心。您比我们更清楚这些对您来说是什么。任何能让你平静心灵并让你接受睡眠信号的东西，都是有效的。

Keep your place dark. Fade the lights, turn them off if you don’t use them. Shade and shadow helps your body know that sleep is coming.

保持你的环境黑暗。调暗灯的亮度，如果不使用它们，请将其关闭。阴影和阴影帮助你的身体知道睡眠即将到来。

If screens are important to you, whatever you use them for, make it serene and meditative and preferably an earlier part of your evening ritual. If you’re using Sleep Cycle, remember our advise. When bedtime comes, turn it on, put it away and forget about it.
如果屏幕对你很重要，无论你用它们做什么，都要让它平静和冥想，最好是你晚上仪式的早期部分。如果您使用的是Sleep Cycle，请记住我们的建议。当就寝时间到来时，打开它，把它收起来，忘记它。

Go to bed at your earliest possible bedtime, unless you’re not tired. If you aren’t, wait until you are. Time in bed is for sleep. Only stay away from the bed if you’re not sleepy yet. Engage in something quiet and calm and wait for sleep to come.
尽早就寝，除非你不累。如果你不是，那就等到你睡意来了。床上的时间是睡觉。只有当你还不困的时候，才远离床。做一些安静而平静的事情，等待睡意的到来。

Because it will, always. Your friend the sleep drive will make sure of that. There is no scenario where you won’t fall asleep. Listen to the signals of sleep. Help your sleep drive, and it will help you back.
因为睡眠，总是会到来。你的朋友睡眠驱动将确保这一点。没有你不会入睡的场景。聆听睡眠信号。帮助你的睡眠驱动，它会帮助你回来。

Best, Sleep Cycle with Martin Reed from Insomnia Coach®

BRIEFLY
简要版
Build a healthy set of habits that take you through the day, and find an evening ritual that’s relaxing to you. Good habits help your sleep drive prepare you for sleep and keeps your signal system open to let you know when it’s time to sleep. There’s no scenario where sleep won’t happen. Only difference is timing and if you treat yourself right, your chance of perfect timing increases.
养成一套健康的习惯，带你度过一天，并找到一个让你放松的晚间仪式。良好的习惯可以帮助您的睡眠驱动为您准备睡眠，并保持信号系统打开，让您知道何时该睡觉。没有一种情况不会发生睡眠。唯一的区别是时机，如果你正确对待自己，你完美时机的机会就会增加。

原文链接

上一篇