How to Get Better Sleep

 How to Get Better Sleep

Getting a good night’s sleep ensures more than extra spring in your step each day.  According to Harvard Women’s Health Watch, chronic¹ sleep loss can contribute to weight gain, high blood pressure, and a weakening of the immune system! Conversely, good sleeping habits boost the ability to learn and remember things, keep weight in check, keep an upbeat attitude, maintain cardiovascular health, fight off disease, and avoid accidents caused by drowsiness². If you struggle with getting quality zzzs, the following tips can help you develop sleeping habits to live by.

Go to bed at the same time every night. 

One of the best ways to ensure you get enough sleep it to create a routine that you and your body become accustomed to. And step number one in establishing a healthy sleep routine is setting and sticking to a bedtime that allows you to get enough sleep—but not too much sleep. (The National Sleep Foundations claims the “right” amount of sleep is based on the individual and his or her age.) Select a bedtime that gives you between seven and eight hours of snooze time and you’re on the right track.

Wake up at the same time every morning. 

The yin to the above tip’s yang, waking up at the same time each day not only assures you don’t oversleep. It also enables your body to get into a rhythm, and lots of studies have shown that longstanding routine—as well as adequate sleep—has been linked to longevity³.

Nap if you go off schedule. 

Travel, deadlines, worries, and all kinds of other routine interruptions can put a damper on your sleep schedule. But rather than try to make up lost time by sleeping in, it’s better to take a midday nap when you can. Otherwise, you will throw off your new routine.

Don’t drink caffeine in the evening.

The drink that gets you going in the morning is also the one that will keep you up at night—if you drink it too late in the day. Know your limits and avoid caffeine too close to bedtime. After all, the last thing you want to do is tuck yourself in only to stare at the walls as your heart races thanks to an after-dinner espresso.

Don’t use technology in your bedroom. 

Your TV, smartphone, and computer are all gadgets⁴ that get your mind buzzing, not relaxing. In order to calm yourself down, it’s a good idea to keep all distractions⁵ out of sight, lest you be inspired to click on the news or check your email one last time. In fact, your bedroom should only incorporate items conducive⁶ to sleep.

Create darkness. 

Your body is designed to take sleep cues from darkness. So why not help it out by making your space nice and dark? Use thick curtains or shades, cover or hide the clock, and help your brain power down for the night.

Use a noise machine if necessary. 

Some noises are soothing⁷, such as the sound of the ocean or the whisper of the wind. But other noises—like loud neighbors or honking⁸ cars—can keep you from getting the zzzs you need. Luckily, there are plenty of noise machines on the market that offer a variety of “white noise” options. Even a fan can help drown out unwanted decibels⁹ if you’re in a pinch.

Eat on the early side. 

Big meals right before bedtime force your body to digest rather than rest while especially rich or spicy¹⁰ meals may cause sleep-depriving discomfort¹¹ as they make their way through your stomach. Eat light and on the early side and you’ll ensure your food won’t keep you up.

Avoid alcohol before bed. 

Sure alcohol can make you drowsy¹² and even help you fall asleep. But it also tends to wake you up in the middle of the night, lessening¹³ the overall quality of your sleep. Steer¹⁴ clear of libations, or go moderate early in the evening, to increase your chances of solid sleep.

Make sure your bed is comfortable. 

If ever there were an investment worth making, it’s a quality mattress¹⁵ and bedding. Yes, these items are expensive. But consider them a preventative medical expense—seriously. A good mattress and comfy sheets and pillows help ensure you get the sleep you need—and all the health benefits that come with it.

1 chronic   

adj.(疾病)长期未愈的，慢性的；极坏的

参考例句：

• Famine differs from chronic malnutrition.饥荒不同于慢性营养不良。
• Chronic poisoning may lead to death from inanition.慢性中毒也可能由虚弱导致死亡。

2 drowsiness   

n.睡意；嗜睡

参考例句：

• A feeling of drowsiness crept over him. 一种昏昏欲睡的感觉逐渐袭扰着他。 来自《简明英汉词典》
• This decision reached, he finally felt a placid drowsiness steal over him. 想到这，来了一点平安的睡意。 来自汉英文学 - 骆驼祥子

3 longevity   

n.长命；长寿

参考例句：

• Good habits promote longevity.良好的习惯能增长寿命。
• Human longevity runs in families.人类的长寿具有家族遗传性。

4 gadgets   

n.小机械，小器具（ gadget的名词复数 ）

参考例句：

• Certainly. The idea is not to have a house full of gadgets. 当然。设想是房屋不再充满小配件。 来自超越目标英语 第4册
• This meant more gadgets and more experiments. 这意味着要设计出更多的装置，做更多的实验。 来自英汉非文学 - 科学史

5 distractions   

n.使人分心的事[人]( distraction的名词复数 )；娱乐，消遣；心烦意乱；精神错乱

参考例句：

• I find it hard to work at home because there are too many distractions. 我发觉在家里工作很难，因为使人分心的事太多。
• There are too many distractions here to work properly. 这里叫人分心的事太多，使人无法好好工作。 来自《简明英汉词典》

6 conducive   

adj.有益的，有助的

参考例句：

• This is a more conducive atmosphere for studying.这样的氛围更有利于学习。
• Exercise is conducive to good health.体育锻炼有助于增强体质。

7 soothing   

adj.慰藉的；使人宽心的；镇静的

参考例句：

• Put on some nice soothing music.播放一些柔和舒缓的音乐。
• His casual, relaxed manner was very soothing.他随意而放松的举动让人很快便平静下来。

8 honking   

v.（使）发出雁叫似的声音，鸣（喇叭），按（喇叭）( honk的现在分词 )

参考例句：

• Cars zoomed helter-skelter, honking belligerently. 大街上来往车辆穿梭不停，喇叭声刺耳。 来自《简明英汉词典》
• Flocks of honking geese flew past. 雁群嗷嗷地飞过。 来自《现代汉英综合大词典》

9 decibels   

n.分贝( decibel的名词复数 )

参考例句：

• The typical lawn mower makes about 90 decibels of noise. 典型的割草机发出的声响约为90分贝。 来自《简明英汉词典》
• A normal conversation reaches 55 decibels. 普通的谈话即可达55分贝。 来自《简明英汉词典》

10 spicy   

adj.加香料的；辛辣的，有风味的

参考例句：

• The soup tasted mildly spicy.汤尝起来略有点辣。
• Very spicy food doesn't suit her stomach.太辣的东西她吃了胃不舒服。

11 discomfort   

n.不舒服，不安，难过，困难，不方便

参考例句：

• One has to bear a little discomfort while travelling.旅行中总要忍受一点不便。
• She turned red with discomfort when the teacher spoke.老师讲话时她不好意思地红着脸。

12 drowsy   

adj.昏昏欲睡的，令人发困的

参考例句：

• Exhaust fumes made him drowsy and brought on a headache.废气把他熏得昏昏沉沉，还引起了头疼。
• I feel drowsy after lunch every day.每天午饭后我就想睡觉。

13 lessening   

减轻，减少，变小

参考例句：

• So however much he earned, she spent it, her demands growing and lessening with his income. 祥子挣多少，她花多少，她的要求随着他的钱涨落。 来自汉英文学 - 骆驼祥子
• The talks have resulted in a lessening of suspicion. 谈话消减了彼此的怀疑。

14 steer   

vt.驾驶，为…操舵；引导；vi.驾驶

参考例句：

• If you push the car, I'll steer it.如果你来推车，我就来驾车。
• It's no use trying to steer the boy into a course of action that suits you.想说服这孩子按你的方式行事是徒劳的。

15 mattress   

n.床垫，床褥

参考例句：

• The straw mattress needs to be aired.草垫子该晾一晾了。
• The new mattress I bought sags in the middle.我买的新床垫中间陷了下去。