Have you experienced some sleep problems? Do you have any recommendations to get a better night's sleep?
- The dark circles around my eyes must make you think I always lack of sleep.
- But I rarely experienced sleep problems.
- My dark circles are caused by my nose allergy.
- I usually can fall asleep after I lay in my bed in a few minutes.
- Although I'm proud of that, but in the last year, some big thing happened to me.
- After that thing, during a few months, I always woke up at 3 to 4 a.m.
- And I knew that I can't get back to sleep, so I went to go jogging and walking my dog.
- I don't like lying in bed when I have no sleepiness.
- And this is the same recommend in the book "Why We Sleep".
There are twelve recommendation in the book "Why We Sleep". 《為什麼要睡覺》讀書心得：殿堂級睡眠寶典打破11個迷思—閱讀前哨站
- Regularity: Stick to a sleep schedule 遵守規律的睡眠時間 每天同一時間上床、同一時間起床，睡眠規律一旦養成就很難改變。如果想改變目前的睡眠習慣，推薦去年非常熱門的《原子習慣》這本書的四個改變習慣步驟。如果12項守則只能遵守一項，那就是這項了。
- Exercise is great, but not too late in the day. Try to exercise at least thirty minutes on most days but not later than two to three hours before your bedtime. 運動的好處很多，但是不能太晚運動 盡量每天運動三十分鐘，但是要在睡前兩到三小時結束。因為運動會大幅提高體溫，不利於入眠（人睡覺的時候是降溫的）。
- Avoid caffeine and nicotine. 遠離咖啡因和尼古丁 咖啡因是一種興奮劑，在咖啡、可樂、某些茶類、巧克力中都有，效果需要八小時才會退去，在下午三點後避免攝取。 尼古丁也是一種興奮劑，會使吸菸的人睡眠很淺。
- Avoid alcoholic drinks before bed. 避免睡前飲酒 酒精是一種抑制，會妨礙你的快速動眼睡眠，讓睡眠很淺且品質下降，最有害的是它阻礙了睡眠期間的學習效果。當酒精效果消失後，也很容易讓你在半夜醒來。
- Avoid large meals and beverages late at night. 避免太晚吃大餐、喝太多飲料 太多未消化的食物在腸胃裡，會干擾睡眠品質。喝太多飲料則會導致夜間常常起來上廁所，同樣有害睡眠品質。
- If possible, avoid medicines that delay or disrupt your sleep. 盡量不要服用延後或干擾睡眠的藥物 有些心臟、血壓、氣喘、咳嗽、感冒、過敏等藥物可能會干擾睡眠。可以向醫師確認這些藥物是否影響睡眠，可以的話在白天會晚上較早時服用。
- Don’t take naps after 3 p.m. 不要在下午三點之後午睡 午睡雖然可以補充睡眠，但是太晚睡午覺，反而會導致晚上很不容易入眠。
- Relax before bed. Don’t overschedule your day so that no time is left for unwinding. A relaxing activity, such as reading or listening to music, should be part of your bedtime ritual. 睡前要進入放鬆模式 不要把睡前事情排得太滿，可以採取閱讀和聽音樂的方式，做為睡前的習慣。
- Take a hot bath before bed. 睡前泡個熱水澡 沖熱水澡也有類似效果，雖然體表溫度會暫時提高，但有助於擴張體表血管，讓身體持續降溫，而且身心舒緩，更容易入睡，睡眠品質也會更好。
- Dark bedroom, cool bedroom, gadget-free bedroom. 臥室要黑暗、稍涼、沒有電子產品 盡量避免太過明亮的夜燈，也要避免太過高溫的臥室環境。對於失眠的人，尤其要把鬧鐘或時鐘移開視線範圍，否則盯著時間會更難入睡。
- Don’t lie in bed awake. 不要醒著仍躺在床上 如果上床二十分鐘後仍然醒著，開始感到擔心和焦慮，最好起床做些輕鬆活動直到睡意產生。無法入睡的焦慮會惡性循環更難入眠。
