你爲什麼總是睡不好？十大常見睡眠錯誤

Most of us have struggled at some point with sleep. Whether it’s not getting enough sleep or struggling to get up in the morning, it can be difficult to get the balance just right.
大多數人都遇到過一些睡眠問題。有可能是睡得不夠，又或者是早晨起不來，很難達到平衡睡得舒服。

However, sleep is essential if we want to be productive in life. It provides us with the energy we need to get stuff done!
然而爲了保證精力充沛，睡眠是十分必要的。我們需要睡足了纔有精力幹活！

Here are the 10 most common sleep mistakes people make and a few tips for avoiding them!
下面列出了常見的十大睡眠錯誤以及糾正小貼士。

1. The snooze button
鬧鐘止鬧按鈕

Don’t EVER hit the snooze button. It really is much more beneficial to just get up on your first alarm. Think about it – the snooze button gives you an extra 10 minutes or so sleep. In the grand scheme of your day this really won’t provide you with any more energy. In-fact it does the opposite. Research has shown that ‘interrupted sleep’ can cause us to feel more tired.
千萬不要按止鬧按鈕，其實在鬧鈴一響時就起來對身體更好。想想看，止鬧按鈕可以讓你多睡10分鐘或者更長一點時間。但相比於一整天滿滿的計劃，這多睡的10分鐘根本無法爲你多添幾份活力。事實上恰恰相反，研究表明受干擾的睡眠會讓人更加疲倦。

2. Disorganized sleeping habits
不規律的睡眠習慣

It’s much easier to get to sleep each night (and wake up feeling refreshed) if we have a regular routine. This means going to bed at roughly the same time each night and getting up at roughly the same time each morning. If you’re disorganized with your sleeping routine, you end up interrupting your natural sleeping rhythms, which can cause insomnia and fatigue.
如果每天的作息時間規律，每晚會更加容易入眠（醒來時也會感到神清氣爽）。也就是說每晚在相對固定的時間睡覺，每天早上在相對固定的時間起牀。如果你睡覺的時間不規律，就會打亂你的生物鐘，導致失眠和疲勞感。

3. Long naps
小睡時間過長

Long naps can disrupt your sleeping rhythms so if you’re desperate for a nap then keep it under the 30 minute mark (and before 4pm). Short naps after lunch can help to restore energy levels (just make sure you don’t sleep in).
小睡時間過長會打亂人的生物鐘，所以如果你真的很想打個盹兒的話，請把時間控制在30分鐘以內（而且要在下午四點前睡）。在午餐後小睡一會兒有助於恢復體力（只是不要睡過頭了）。

4. Caffeine/stimulants
咖啡因/興奮劑

Don’t drink any caffeinated drinks after mid-day. Caffeine stimulates your body for up to 12 hours after consumption so it’s important to restrict your intake later in the day. Be aware of supposed ‘herbal’ drinks such as green tea, which can have a high dose of caffeine. Always check the label.
請不要在中午之後飲用含咖啡因的飲料。咖啡因會持續的影響人體12個小時，所以要控制自己不要在中午以後攝取咖啡因。小心一些“草本”飲料，例如綠茶含有很高的咖啡因。每次喝飲料之前都要看一下成份標籤。

5. Stress & negative thinking
壓力和消極想法

Stress is a large reason why many people find it difficult to sleep. One of the worse things you can do is be stressed before bed. Stress produces chemicals that physically stop us from sleeping. Try and clear your mind before bed time and make an effort to think positive thoughts that aid sleep.
壓力是造成人難以入眠的重要原因。在上牀睡覺前帶着太大壓力就更加糟糕了。壓力會使人分泌出某些從生理上阻止睡眠的化學物質。嘗試在睡前清空所思所想，努力朝有助於睡眠的積極方面想吧。6. Too much light
光線太亮

Our bodies depend on ‘sleep signals’ to fall asleep and one of those signals is darkness. Make sure your room is as dark as possible before trying to get to sleep. Even a thin stream of light coming in through your window can disrupt your pineal gland’s production of sleep hormones and therefore disturb your sleep rhythms, so make sure your blinds are closed!
我們的身體依靠“睡眠信號”來入睡，其中一個信號就是黑暗。所以在睡覺前要確保房間光線儘可能暗。即便是透過玻璃窗射進來的一小束光線也可能會干擾人的松果體分泌睡眠荷爾蒙，從而干擾睡眠生物鐘。因此要保證關上百葉窗！

7. Sugar before bedtime
睡前攝取糖分

Sugary snacks before bedtime are a really bad idea. The sugar can disrupt the chemicals in your body causing you to wake up during the night. Limit all late night sweet treats – if you’re hungry go for a protein based snack instead.
睡前吃含糖的零食真的是個壞主意。糖會破壞人體體內的化學物質，導致人在夜間醒來。因此要控制晚間吃甜食的量，如果你餓了，去吃一些蛋白質爲主的零食吧。

8. Alcohol before bedtime
睡前喝酒

Alcohol is a sedative and therefore people get fooled into thinking it will help them get a good nights sleep. The reality is that it may initially induce sleep, however it usually drastically impairs sleep during the second half of the night which leads to interrupted sleep patterns that will leave you feeling fatigued in the morning (not to mention the hangover!)
酒精有鎮定作用，因此人們會誤以爲酒精能幫助睡眠。實際上酒精可能會在一開始促進人睡眠，但是它也常會在後半夜嚴重影響人的睡眠，打亂人的睡眠模式，讓你在早上覺得很疲乏（更不用說還有宿醉了）。

9. TV in the bedroom
臥室裏擺放電視

It can be easy to fall asleep on the couch in front of the TV. It’s important we don’t try and replicate this strategy in the bedroom though. The bedroom must only be associated with sleep. When you start to introduce mental stimulation such as a TV this can severely disrupt your sleep patterns.
坐在電視機前的沙發上很容易睡着，但重要的是我們不能在臥室裏嘗試這一方法。臥室應當只與睡眠有關，把電視機之類刺激神經的東西放進臥室會嚴重打亂你的睡眠模式。

10. Worrying about sleep
擔心睡眠

If you’ve had a few bad nights sleep, then the worst thing you can do is worry too much about it. When we place too much focus on sleeping this can cause anxiety and only make the problem worse. Try to go with the flow and let your body naturally get into a healthy sleep pattern.
當你幾天都睡不好後，最糟糕的事情就是你還總是擔心自己的睡眠。當我們把注意力過多放在睡眠上時，就會導致焦慮，而焦慮只會讓睡眠問題變得更嚴重。試着順其自然地讓身體進入健康的睡眠模式吧。