Do you often feel tired in the morning even though you’ve been in bed for seven or eight hours the night before? Like many people, you are not sleeping as much as you think you are. In other words, your sleep efficiency is not that good.
你是不是常常覺(jué)得即使晚上已經(jīng)睡了七八個(gè)小時(shí)，白天依舊無(wú)精打采？你不是一個(gè)人，很多人都和你一樣，因?yàn)槟愕模ㄓ行В┧�眠時(shí)間并沒(méi)有你想象的那么長(zhǎng)。簡(jiǎn)言之，你的睡眠質(zhì)量不夠高。
Sleep experts define “sleep efficiency” as the percentage of time lying down that you are actually sleeping.
睡眠專家對(duì)“睡眠效率”的定義是真正睡眠時(shí)間占你躺在床上時(shí)間的比例。
According to explanatory journalism website vox.com, the science of sleep efficiency is still young. There is no specific number for efficiency that’s been proven as linked to poor health. However, according to a New York Times report about sleep quality, some experts estimate a rough ballpark of 85 percent or above as a
decent place to be.
據(jù)解釋性新聞網(wǎng)站vox.com的報(bào)道，關(guān)于睡眠質(zhì)量的研究起步較晚。目前，尚無(wú)具體比例說(shuō)明（多低的）睡眠效率將會(huì)有害健康。但是，據(jù)《紐約時(shí)報(bào)》報(bào)道，一些專家認(rèn)為如果想要保持良好狀態(tài)，這一比例約為85%或更高。
Besides avoiding caffeine intake after lunch and refraining from doing physical exercise before bed, here are more tips for improving sleep efficiency, curated from news website Vox and Quartz.
除了午餐后不攝入咖啡因、睡前避免體育運(yùn)動(dòng)之外，Vox與Quartz網(wǎng)站還為大家提供了一些提高睡眠質(zhì)量的小建議，一起來(lái)看吧！
Avoid blue light at night
夜晚避免藍(lán)光
Short wavelength blue light, emitted by the sun and by the screens of computers, iPads and smartphones, stops production of the sleep-inducing hormone melatonin and makes you feel more alert. Blue light tells your brain it’s daytime. Experts suggest turning off your computers and smartphones one hour or at least 30 minutes before bed. You can also try installing apps that can filter blue light on your devices. Both F.lux for computer and Bluelight Filter for Android phones work fine.
來(lái)自太陽(yáng)光、電腦屏幕、平板電腦或手機(jī)屏幕的短波長(zhǎng)藍(lán)光都會(huì)抑制促進(jìn)睡眠的褪黑色素的產(chǎn)生，讓你毫無(wú)睡意。藍(lán)光會(huì)讓你的大腦誤認(rèn)為此時(shí)還是白天。專家們的建議是：至少在入睡前半小時(shí)、最好是一小時(shí)關(guān)掉你的電腦和手機(jī)。你也可以在電子設(shè)備里下載一些能過(guò)濾藍(lán)光的APP，比如可用于電腦的F.lux和用于安卓手機(jī)的Bluelight Filter。
Keep a consistent sleep schedule
保持相同的入睡與起床時(shí)間
Go to bed and wake up at the same time, or relatively the same time, every day. Avoid binge sleeping on the weekend. Consistency is key to a good night’s sleep, especially when it comes to waking up. When you have a consistent wake-up time, your brain acclimates to this and moves through the sleep cycle in preparation for you to feel rested and alert at your wake-up time. Roughly an hour before you wake, hormone levels increase gradually (along with your body temperature and blood pressure), causing you to become more alert.
每天最好在同一個(gè)時(shí)間入睡和起床，至少保持相對(duì)的一致性。不要在周末睡得太放縱，因?yàn)楣潭ǖ乃�眠時(shí)間，尤其是固定的清醒時(shí)間正是好睡眠的關(guān)鍵。當(dāng)你擁有固定的睡眠時(shí)間時(shí)，你的大腦就會(huì)形成習(xí)慣，在入睡前為進(jìn)入睡眠狀態(tài)做好準(zhǔn)備，在醒來(lái)時(shí)恢復(fù)清醒。一般在你醒來(lái)之前的一小時(shí)左右，你的褪黑色素水平會(huì)逐漸增加（你的體溫與血壓也會(huì)隨之上升），讓你在醒來(lái)后更加清醒。
Take naps
瞇一會(huì)
One of the biggest peaks in melatonin production happens during the 1 to 3 pm time frame, which explains why most people feel sleepy in the afternoon. If you aren’t getting enough sleep at night, you’re likely going to feel an overwhelming desire to sleep in the afternoon. When this happens, you’re better off taking a short nap (less than 30 minutes) than resorting to caffeine or strong tea to keep you awake. A short nap will give you the rest you need to get through the rest of the afternoon, and you’ll sleep much better in the evening than if you drink caffeine or take a long afternoon nap.
褪黑素產(chǎn)生的高峰是每天下午1點(diǎn)至3點(diǎn)，這也是為什么大部分人會(huì)在下午感到困倦。如果你前一天晚上睡眠不足，那么你很可能在第二天下午完全被周公打敗。這時(shí)，你最好的選擇就是小瞇一會(huì)（半個(gè)小時(shí)以內(nèi)）。它比喝咖啡或是濃茶效果更好。與喝咖啡或是在下午睡很久相比，小瞇一會(huì)不僅讓你得到充分的休息，還能保證你當(dāng)天晚上的睡眠。