Go for quality, not quantity.

求质量不求数量

While a solid eight hours is recommended for all adults, sometimes pain, chronic illness, continence issues, depression or stress prevent many from hitting that target. According to the UC Berkeley research, though, it's the deterioration in the quality (i.e., difficulty falling asleep and/or staying asleep) that keeps “memories from being saved by the brain at night.”

专家给所有成年人的建议都是睡足8小时的安稳觉，但有时疼痛、慢性疾病、自制问题、抑郁或压力使得很多人都做不到这一点。根据加州大学伯克利分校的研究，睡眠质量恶化（如很难入睡或保持沉睡状态等）会在夜里阻碍大脑存储记忆。

Ditch any late-day coffee.

不要太晚喝咖啡

It's hard to remember whether caffeine is good for you and bad for you, as the studies seem to say something different every day. But one thing remains constant: caffeine stays in your system a long time, so it's best to avoid consuming it too late in the day. Cut it out starting around 3 to 4 p.m., experts recommend.

关于咖啡的研究似乎每天都有不一样的言论，所以我们也说不清咖啡因对你是好还是坏。但是有一点始终不变：咖啡因会在你体内存留很长一段时间，所以喝咖啡的时间最好不要太晚。专家建议，下午3点或4点以后就不要喝咖啡了。

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