事实上，你将会获得一样无价之宝：一个好的睡眠。
In fact, you'll reap one of the most priceless things of all: a good night's sleep.
但是想要有一个好的睡眠质量，这些药片会不会帮倒忙？
But when it comes to a good night's sleep, can these pills do a disservice?
很有趣的是：好的睡眠能让技能的掌握变得更快。
It's interesting to note that sleeping well will help us pick up new skills faster.
酒精是一把双刃剑，少量的酒精能帮助人好的睡眠。
Alcohol is a double edged sword. Small amounts of alcohol can help you to fall asleep.
因此，好的睡眠能搞保证机体的正常运转，提高记忆力。
Hence, a well-rested brain will ensure proper mental function and an improved memory.
要保证好的睡眠质量，那么在睡前几小时最好不要饮酒。
If you want a snack before bed, keep it light and stay away from spicy and greasy foods.
尽管说的比做的容易，但是睡前的放松会让你有好的睡眠。
Although it can be easier said than done, it's important to unwind and unplug before bed.
她不得不那样睡，因为那样她才不会漂走，于是她有一个好的睡眠。
She has to sleep like this so she does not float away. Then she has a good sleep.
有些人则需要七八小时的质量好的睡眠。青少年则是以睡懒觉出了名的。
Others need a good seven or eight hours of sleep and adolescents are renowned for extended kips.
但是我无法好好入睡，我的头很痛，没有好的睡眠，我就无法集中精力学习。
But I couldn't sleep well, my head aches, without not good sleep, I can't focus my mind to study.
有规律的锻炼可以增强你的精力，这样你就可以有好的睡眠，在白天的时候也更加警醒。
It's also about investing in your energy. Regular exercise boosts your energy so you can sleep better and be more alert throughout the day.
一项芬兰研究显示，好的睡眠可以简单的降低孩子们过度活动和不好的行为。
Simply getting a good night's sleep could reduce levels of hyperactivity and bad behaviour among children, a Finnish study reports.
睡眠失调专家马克·迪肯医生写到：“好的睡眠日记通常能让病人‘治愈自己’。”
Mark Dyken, a specialist in sleep disorders, writes that, "a good sleep diary can often allow the patients to 'heal themselves."
运动和定居组被告诉好的睡眠卫生可以通过睡在一个凉爽、黑暗和安静的房间被改善；
The exercise and sedentary groups were told that good sleep hygiene can be improved by sleeping in a cool, dark, and quiet room;
因为只利用行为疗法或药物疗法是不够的，所以用药期间好的睡眠卫生和一些动作疗法仍然很重要。
When medication is used, good sleep hygieneand some behavioral treatments are still important, as utilizing eitherbehavioral or medication treatments alone are not enough.
保证一夜好的睡眠(晚上10点睡觉)，早晨比孩子早醒一点点好做个深呼吸或快速做个有弹性的日常安排。
Get a good night's sleep (in bed by 10pm) and wake up just a bit earlier than the children to allow you to take a few deep breaths or do a quick stretching routine.
定期的习惯，包括一夜好的睡眠，经常锻炼，稳定关系，一份可以靠得住的工作对每个人来说都是必要的。
Regular habits, including a good night's sleep, regular exercise, a steady relationship and a job you can count on, are necessary for everyone.
我们或多或少都知道好的睡眠质量有助于好的记忆力的形成--这就是在大学里成为一个夜猫子不是明智之举。
Well, sort of. We've known for a long time that quality sleep helps with good memory formation—that's one of the reasons that pulling all-nighters in college is NOT a successful strategy.
我们应该有一个良好的睡眠。如果我们没有一个好的睡眠我们可能会生病。当然足够的睡眠对你的身体也很重要。
We should have a good sleep. If we don't have a good sleep we may get ill. Of course sleeping enough is also important for your body.
我能猜测到我属于那种基因类型——这就是说我不仅仅需要一个好的睡眠，而且我可能应该在早上写我的广播稿。
I can guess which variation of the gene I have—which means not only should I get a good's night sleep, I should probably write my scripts in the morning.
如果你把卧室作为进餐，看电视、读书、打电话或同爱人商讨重大事情的场所，那就一定要打破这个习惯以使自己得到好的睡眠。
If you use your bedroom as a place to eat, watch TV, read, talk on the phone, or discuss weighty matters with your partner, break that habit to get better sleep.
睡眠专家能为你设计一个治疗项目来治疗你潜在的睡眠紊乱问题并能通过认知行为治疗来帮助你养成好的睡眠习惯和态度。
A sleep specialist can design a treatment program for you that treats the underlying sleep disorder and helps you develop better sleep habits and attitudes though cognitive behavioral therapy.
如果我们不询问孩子的睡眠情况，不努力改善孩子在刻苦学习时的睡眠模式，那么我们就没有尽好自己的职责。
If we don't ask about sleep and try to improve sleep patterns in kids' struggling academically, then we aren't doing our job.
计划好你的睡眠时间，算好何时会上床睡觉，做好以上准备，今夜，你一定会有好眠。
Plan you sleeping time and the hours before you go to sleep well, and you will get enough sleep for the night.
科学调查又一次证实了老祖母们的说法：一夜好睡眠，感冒挡在门外面。
Once again, science supports what your grandmother told you: a good night's sleep helps your body fight a cold.
嗜睡症可不是什么好相与的睡眠疾病。
在晚上，咖啡也会扰乱我们的睡眠周期，持续着睡不着无法休息好，然后又只能用咖啡提神的恶性循环。
Coffee later in the day also disrupts our sleep cycles, which continues the vicious cycle of waking up feeling unrested and needing that cup of joe to wake yourself up.
在晚上，咖啡也会扰乱我们的睡眠周期，持续着睡不着无法休息好，然后又只能用咖啡提神的恶性循环。
Coffee later in the day also disrupts our sleep cycles, which continues the vicious cycle of waking up feeling unrested and needing that cup of joe to wake yourself up.
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