想睡个好觉,看这里(中英文).docVIP

TIPS FOR GOOD SLEEPING 想有个好的睡眠质量吗，看这里 Sleep is not merely a willful act - otherwise we would all sleep well every night, right? Here is some advice on what we can do to create conditions for a good sleep. 睡觉，不是你说想睡就能睡得着的，不然我们每天晚上都会睡个好觉，是吧？这里有一些建议关于如何为一个好觉创造条件。 Follow your body clock.按照你的生物时钟 Sleep at times that suit your body clock. Are you a morning person or a night person? If you can, let it steer your bedtimes! 在适合你生物时钟的时间睡觉，你是喜欢早起还是喜欢熬夜的呢？如果可以，让它控制你的睡觉时间。 Staying in daylight.暴露于日光下的时间 If you want to sleep earlier in the evening, try to get lots of daylight before noon. If you want to be awake longer at night, try to get the light later in the afternoon. This is also good advice to ease jet leg. 如果你想晚上睡得早一点，中午之前尽量多接收阳光。如果你想睡得晚，尽量在下午的时候吸收阳光。这也利于缓冲时差。 Follow the schedule依照计划执行 Try to go to bed / get up at the same time every day (+ / - 1 hour) it will help your body clock. 每天尽量同一时间睡觉或者起床，误差可在1小时之内，将有助于形成你的生物钟。 Content内容 Have sufficient sleep. 要有充足的睡眠 Man is made to sleep between 6 and 9 hours per day. On average, a person sleeps 7 hours per night. Estimate how long exactly you need to sleep in order to feel good enough. Don’t sleep too much. 人类本来就是要一天睡6到9小时的。平均来看，一个人每晚要睡7个小时。要评估你到底每晚需要说多久，使你觉得足够的好。不要睡太多。 Shorten your sleep to balance it缩短你的睡觉时间来使之平衡 Your body strives for balance between wakefulness and sleep. Sleeping for too long or taking a nap, make it harder to fall asleep the next night. To deal with imbalances you can choose to sleep a little shorter every night for one week, so that your physical need to sleep will be stronger and you will sleep deeper. Extend to normal sleep length after a while. 你的身体需要在醒着和睡着之间达到平衡。睡太久或者午睡，晚上就很难睡着。要解决这种不平衡，你可以在一周之内的每天晚上都睡少点，这样，你想睡的欲望就会增强，睡得就会更香。在一段时间之后，达到正常的睡眠时长。 Be relaxed 放轻松 Being relaxed is essential for a good sleep. If you are tensed, wound up or stressed, it's difficult to fall asleep. Learn a relaxation technique or breathing exercise to facilitate falling asleep 要想睡个好觉，先要放轻松。如果你神经紧张，情绪亢奋或者亚历山大，你是很难入睡的。学习（使