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Make the Sandman your best friend when you use these tips to achieve REM， or rapid eye movement sleep — and experience its restorative benefits.　　当你采用下面的建议来达到深度睡眠，瞌睡虫就是你最好的朋友，并体验恢复健康的益处。 　　Step 1： Consult physician 　　Consult a physician or sleep specialist to determine whether you have a disorder， such as sleep apnea， that interferes with your ability to achieve REM sleep. 　　请教医生 　　请教医生或睡眠专家来确认你是否有睡眠方面的问题，比如睡眠窒息，那会影响你完达到深度睡眠的能力。 　　Tip：Recognize REM sleep by more rapid breathing and limb immobilization. 　　小贴士：通过快速呼吸和固定肢体来确认深度眠期。 　　Step 2： Strive for quality sleep 　　Strive for an overall quality sleep experience by developing a healthy lifestyle including a regular bedtime schedule， exercise， and relaxation. 　　为优质睡眠而努力 　　通过养成健康的生活方式包括固定的睡觉时间，运动和放松来为优质睡眠而努力。 　　Tip：Know the first REM period occurs between 70 and 90 minutes after falling asleep. 　　小贴士：深度睡眠期发生在睡觉后的70至90分钟。 　　Step 3： Reduce interruptions 　　Reduce external factors which may interrupt sleep to allow the regular dream-rich REM sleep periods to occur and expand throughout the night. 　　减少打扰 　　减少打扰睡眠的外部因素，来让做梦丰富的深度睡眠期进行并贯穿整个晚上。 　　Tip：Maintain a comfortable bedroom temperature to avoid sleep disruption. 　　小贴士：保持舒适的房间温度来避免打扰睡眠。 　　Step 4： Avoid antidepressants 　　Avoid taking antidepressants which may suppress REM sleep， and be aware that decongestants， diet pills， and caffeinated beverages may also thwart your ability to achieve REM sleep. 　　不要用抗抑郁药 　　不要用可能会扰乱深度睡眠的抗抑郁药，要清楚鼻塞药，节食药物和含咖啡因的饮料可能会阻碍你进行浅睡眠的能力。 　　Step 5： Avoid cigarettes 　　Don‘t smoke which often leads to light sleep and reduced amounts of REM sleep. 　　不要抽烟 　　抽烟会导致浅睡并较少深度睡眠的时间，所以不要抽烟。 　　Step 6： Avoid alcohol 　　Avoid alcohol consumption which keeps people in a light sleep stage and reduces one‘s ability to reach REM sleep stages. 不要喝酒　　喝酒会使人浅睡并减弱完成深层睡眠的能力，所以不要喝酒。 　　Step 7： Sleep longer 　　Extend your time in bed if necessary to get at least 7 hours of sleep each night， providing ample time for REM cycles to occur. Now， enjoy waking up in the morning rested a