|
1. Going to bed too early 1.上床太早 Sticking with a consistent sleep routine —a regular bedtime, and a regular wake time—strengthens your body’s circadian rhythms and the biological cues (like melatonin release) that help you fall asleep. 保持睡眠规律，有固定的睡觉时间和起床时间，能加强身体的昼夜规律和生物信号（如褪黑激素释放）来帮你入睡。 2. Getting in bed before you’re sleepy 2.还不困就上床 Learn to recognize the difference between being tired and being sleepy—and hold off going to bed until you feel ready to nod off. 学会区分累和困，挺到困得要打盹了再爬上床。 3. Drinking alcohol to help you nod off 3.喝酒让自己产生困意 One drink in the evening may help you fall asleep, but drinking more heavily can be stimulating, not sedating. Alcohol in your system at night disrupts your rest. 晚上喝一杯可能有助于睡眠，但喝太多会产生刺激，没有镇静作用。体内的酒精夜间会干扰你休息。 4. Eating right before bed 4.吃完东西就上床 The evidence is growing about the hazards of late-night eating, and weight gain and rising insulin and cholesterol levels are among the risks. 越来越多的证据显示太晚吃东西有很多坏处，其中包括增重、胰岛素和胆固醇升高。 | 
