一项和语言学习相关的研究表明，刚好在睡觉之前学习是有效率的，因为睡眠可以帮助学生储存记忆，第二天仍然记得。另外一项研究表明，睡眠可以加强记忆，使得记忆更加清晰和牢固，可以抵制外界的干扰。

Avoiding Sleep Deprivation 避免睡眠不足

So what can you do if you know you aren't getting enough sleep?

因此在你睡眠不足的情况下你能做些什么呢?

Turn off the TV at night. Some teens fall asleep with the TV on, and some are so used to the noise they think they can't sleep without it. Not true! The TV noises and flashing lights will only keep you from getting a sound sleep. If you can remember anything you hear during your sleep, it's a sure sign you're not sleeping well.

晚上关掉电视。一些青少年开着电视入睡，并且一些青少年已经习惯了伴着噪音入睡，他们认为没有声音时他们无法入眠。但这不是真的!电视的声音和屏幕的闪烁会干扰你进入沉稳的睡眠。如果你能记住任何睡眠中听到的声音，这是你没有睡好的明显标志。

Try switching to caffeine-free drinks. Reduce caffeine by switching to something healthier, like bottled water. If that's too much to ask, at least try a caffeine-free version of your favorite drink!

尝试改喝不含咖啡因的饮料。通过改变一些更健康的饮品如瓶装水来减少咖啡因的摄入。如果这一要求你难以做到，可以尝试你最喜欢的饮料的无咖啡因版本!

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