睡个好觉真的很重要：如何提高睡眠质量_BEC初级作文

睡个好觉真的很重要：如何提高睡眠质量

电视也会扰乱体内褪黑激素的自然释放，褪黑激素具有调节睡眠周期及在晚上助你入眠的作用。当太阳落下，天色开始变暗，人体自然而然会昏昏欲睡。打开电视，你会让你的身体误以为仍然是白天，这是由电视里的巨大背光造成的。

Instead of switching on the TV read a book, but make sure it's a hard copy not an ebook, as most e-readers have strong backlights. Light reading before bed can help you fall into a deep sleep quickly.

选择看书而不是打开电视，但一定要是纸质书，不是电子书，因为大多数电子阅读器有强烈的背光。睡觉前的放松阅读可以帮助你快速进入深度睡眠。

2. Avoid Caffeine 6 Hours Before You Sleep

睡觉前6小时内避开咖啡因的摄入

Having a cup of coffee within a few hours of bed time can have you tossing and turning for hours when your trying to sleep. Coffee isn't the only caffeine containing product, avoid chocolate, tea, pre-workout supplements and soda.

在睡前几小时内喝一杯咖啡会在你想入睡时让你辗转反侧数小时。咖啡并不是唯一含咖啡因的产品，请避免喝巧克力、茶、运动前补充饮料和汽水。

3. Create A Sleep Inducing Environment

创造一个有助睡眠的环境

Turn your bedroom into a sleep inducing chamber, turn the temperature down, install proper curtains which block out the light, and if noise is a problem use earplugs. Don't keep pets in the bedroom if they tend to wake you up during the night.