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

把你的卧室装饰成有助睡眠的环境，调低温度，安装合适的窗帘以遮挡光线，如果还有噪音，就戴上耳塞。如果宠物常在夜间吵醒你，那就不要把宠物留在卧室里。

You can help your brain associate your bedroom with sleep by using your bedroom solely for sleep and sex. Doing work and watching TV in your bedroom can lead to a non-sleep association with your bedroom and you may find it difficult to fall asleep.

你的卧室只作为睡眠和性爱的房间，这可以帮助你的大脑把卧室和睡眠联系起来。在你的卧室工作和看电视，会让你无法把睡眠和卧室联系起来，你会发现很难入睡。

4. Meditate

冥想

Clear your mind by meditating 15-20 minutes before you hit the sack. Mediation helps reduce stress and may even reduce cortisol levels. The main cause of long sleepless nights is stress, so get 15-20 minutes of meditation before your head hits the pillow.

在你一头扎进枕头前，通过冥想15到20分钟来清空你的大脑。冥想可以帮助减少压力，甚至可以降低皮质醇水平。造成夜里长时间无法入睡的主要原因是压力，所以在一头扎进枕头之前，冥想15到20分钟。

5. Train Hard & Train Early

刻苦锻炼和早作锻炼

The easiest way to feel tired at night is to physically exhaust your body, hence training hard. A 45-90 minute workout consisting of resistance and cardio should be enough to exhaust your system.