你睡眠不足有什么原因吗？
当你睡眠充足时，你就不会感到困倦。
早睡能让你睡眠更充足，早上更加有精神。
Sleeping early will let you complete your 7 hours of sleep and makes you fresh the next morning.
它不能消除潮热，但是能降低其强度和干扰你睡眠的能力。
It won't stop hot flushes, but it can reduce their intensity and their ability to disrupt your sleep.
你该做的是创造一个安静舒适，一团漆黑有助于你睡眠的“防护“环境。
What you should try is creating a “cocoon” of silence and cool darkness that makes it easier for you to sleep.
你该做的是创造一个安静舒适，一团漆黑有助于你睡眠的“防护“环境。
What you should try is creating a "cocoon" of silence and cool darkness that makes it easier for you to sleep.
如果你睡眠超过八小时，醒来后感到神清气爽，那么说明你获得了适量的睡眠。
If you sleep for more than eight hours and wake up feeling refreshed, you're getting the right amount of sleep for you.
如果你睡眠轻或者同床的人打鼾的话就戴个耳塞。蜡制耳塞效果最好。 睐。
Wear ear plugs if you are easily disturbed or your partner snores. The wax ones are best.
如果你把卧室当做生活和工作的地方，那么导致你睡眠不佳的可能性就会非常高了。
If your bedroom also functions as a command station for your life and work, the likelihood of your sleeping being poor is rather high.
你睡眠有多久？找出你的睡眠习惯，为可能是迄今为止最大的科学睡眠调查做点贡献！
How much sleep do you get? Find out about your sleep habits and contribute to what could be the biggest scientific sleep survey ever!
这种照射会削弱褪黑色素的产生，从而影响你睡眠，即使睡着，也会影响睡眠质量。
This exposure impairs melatonin production and interferes with your ability to fall asleep as well as with the quality of your sleep once you do nod off.
你也许会认为你在尽一切努力以保持身体的健康：你睡眠充足，按时锻炼以及避免吃油炸食物。
You probably think you're doing everything you can to stay healthy: you get lots of sleep, exercise regularly and try to avoid Fried foods.
这意味着你需要认真的对待你的失眠问题，并检查你的睡眠习惯和外在的环境来确定可能妨碍你睡眠良好的因素。
What this means is that you need to take your insomnia seriously and look at your sleep habits and physical surroundings to see what might be preventing you from sleeping well.
14向专家寻求帮助：如果你睡眠没有规律，那你应该去睡眠研究中心寻求专家的帮助吃一些专业的药，罗斯建议说。
Seek a specialist. If you think you have a sleep disorder, seek out certified sleep centers and professionals certified in behavioral sleep medicine, Rose suggested.
威尔博士称，4-7-8呼吸法不仅能放松副交感神经，你还会感觉和自己身体的联系更近了，使你忘记了每天扰乱你睡眠的思索。
As well as relaxing the parasympathetic nervous system, Dr Weil says 4-7-8 helps you feel connected to your body and distracts you from everyday thoughts that can disrupt sleep.
有了适量的睡眠，你就应该在闹钟响前的五分钟精神抖擞地醒来。
With the right amount of sleep you should wake up fresh and alert five minutes before the alarm rings.
在白天，你的大脑就像一个活跃的蜂窝——在非快速眼动睡眠期间，它就几乎没有嗡嗡声了。
During the day, your brain is a beehive of activity—during NREM sleep, it is barely humming.
如果你真的想把工作做好，别忘了睡眠的重要性。
If you really want to do your job well, don't forget to get some sleep.
你给时钟设定了你想要醒来的最晚时间，然后它会在之前的浅睡眠阶段按时叫醒你。
You program the clock with the latest time at which you want to be wakened, and it then duly wakes you during the last light sleep phase before that.
在我们的社会，如果你说你只需要5个半小时的睡眠，人们就会认为你很有活力。
In our society, you're considered dynamic if you say you only need 5.5 hours' sleep.
你吃什么样的食物、你什么时候食用它、它被你的肠道消化得如何，这一切都将影响到你的睡眠质量。
What food you eat, when you eat it, and how well it is digested by your gut will all affect the quality of your sleep.
听说你因为压力产生了睡眠问题，我很替你难过。
l am sorry to hear that you are having trouble sleeping at night due to pressure.
这个被称为“智能睡眠”的闹钟会测量你的睡眠周期，等你进入最浅的睡眠阶段后再叫醒你。
The clock, called Sleep Smart, measures your sleep cycle, and waits for you to be in your lightest phase of sleep before rousing you.
你必须要有规律良好的睡眠。
你可能认为梦游会发生在动态睡眠中，但一个人在动态睡眠中身体并不活跃。
You might think sleepwalking would happen during active sleep but a person isn't physically active during active sleep.
你的身体需要经历睡眠的三个步骤——浅睡眠、做梦和深睡眠——从而进行完全的自我修复。
Your body needs to experience all three steps of sleep—light sleep, dream, and deep sleep—to fully repair itself.
首要的任务之一是布置你的睡眠环境。
如果你尝试了这些建议却似乎无法放松，或者你的睡眠状态继续变糟，一定要联系你的医生或心理健康专家。
If you try these tips and can't seem to relax, or your sleep continues to worsen, be sure to reach out to your doctor or a mental health professional.
按照计划时间睡觉，将确保你能得到充足睡眠后去上早课，保持清醒。
Following the planned time will ensure you have enough sleep to get to those early classes and stay wide awake.
对你最有帮助的是，对睡眠时间进行安排。
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