下面5个小建议，或许能帮助你改善睡眠质量。

　　别太晚进食

　　Consuming a large meal before bed can lead to poor sleep and hormone disruption. However, certain meals and snacks a few hours before bed may help.

　　睡觉前吃一顿大餐会导致睡眠质量差和内分泌紊乱。然而，在睡前吃特定的食物和零食也许会对睡眠有帮助。

　　In one study, a high-carb meal eaten four hours before bed helped people fall asleep faster.

　　在一项研究中，睡前四小时吃的高碳水化合物餐可以帮助人们更快地入睡。

　　Interestingly, one study discovered that a low-carb diet also improved sleep, indicating that carbs are not always necessary — especially if you are used to a low-carb diet.

　　有趣的是，另一项研究发现低碳水化合物饮食也改善了睡眠，这表明碳水化合物并不总是必要的，特别是如果你习惯于低碳水化合物饮食的话。

　　睡前减少摄入液体

　　Nocturia is the medical term for excessive urination during the night. It affects sleep quality and daytime energy.

　　夜尿症是夜间过度排尿的医学术语。 它会影响睡眠质量和日间能量。

　　Drinking large amounts of liquids before bed can lead to similar symptoms, though some people are more sensitive than others.

　　睡前饮用大量液体可导致类似症状，但有些人比其他人更敏感。

　　Although hydration is vital for your health, it is wise to reduce your fluid intake in the late evening.

　　虽然补水对健康至关重要，但明智的做法是在晚上减少你的液体摄入量。

　　Try not to drink any fluids 1–2 hours before going to bed. You should also use the bathroom right before going to bed, as this may decrease your chances of waking in the night.

　　尽量不要在睡前1-2小时喝任何液体。这样会导致你在睡觉前去厕所，然后可能会降低你在夜间醒来的机会。

　　减少不规律或长时间的白天小睡

　　While short power naps are beneficial, long or irregular napping during the day can negatively affect your sleep.Sleeping in the daytime can confuse your internal clock, meaning that you may struggle to sleep at night.

　　虽然短暂的小睡是有益的，但白天长时间或不规则的小睡可能会对睡眠产生负面影响。白天睡觉可能会混淆你的生物钟，这意味着你可能很难在晚上睡觉。

　　In fact, in one study, participants ended up being sleepier during the day after taking daytime naps.Another study noted that while napping for 30 minutes or less can enhance daytime brain function, longer naps can negatively affect health and sleep quality.

　　事实上，在一项研究中，参与者在白天小睡后最终变得更加困倦。另一项研究指出，虽然午睡30分钟或更短时间可以在白天增强大脑功能，但更长时间的小睡会对健康和睡眠质量产生负面影响。

　　However, some studies demonstrate that those who are used to

　　taking regular daytime naps do not experience poor sleep quality or disrupted sleep at night.

　　然而，一些研究表明，习惯于日常小睡的人不会在晚上睡眠质量差或睡眠中断。

　　If you take regular daytime naps and sleep well, you shouldn’t have to worry. The effects of napping depend on the individual.

　　如果你经常白天小睡并且睡得好，你不必担心。午睡的效果取决于个人。

　　改善卧室环境

　　Many people believe that the bedroom environment and its setup are key factors in getting a good night's sleep.These factors include temperature, noise, external lights and furniture arrangement.

　　许多人认为卧室环境及其布置是获得良好睡眠的关键因素。这些因素包括温度、噪音、外部灯光和家具布置。

　　Numerous studies point out that external noise, often from traffic, can cause poor sleep and long-term health issues.

　　大量研究指出，通常来自交通的外部噪音会导致睡眠不佳和长期健康问题。

　　In one study on the bedroom environment of women, around 50% of participants noticed improved sleep quality when noise and light diminished.

　　在一项关于女性卧室环境的研究中，大约50%的参与者注意到，当噪音和光线减弱时睡眠质量得到改善。

　　To optimize your bedroom environment, try to minimize external noise, light and artificial lights from devices like alarm clocks. Make sure your bedroom is a quiet, relaxing, clean and enjoyable place.

　　为了优化卧室环境，尽量减少来自闹钟等设备的外部噪音、光线和人造光，以确保你的卧室是一个安静，放松，干净和令人愉快的地方。

　　晚上别想太多，最好泡个澡

　　Relaxation techniques before bed have been shown to improve sleep quality and are another common technique used to treat insomnia.

　　睡前放松技术已被证明可以改善睡眠质量，是另一种治疗失眠的常用技术。

　　Strategies include listening to relaxing music, reading a book, taking a hot bath, meditating and deep breathing.

　　策略包括听轻松的音乐，读书，洗热水澡，冥想和深呼吸。

　　A relaxing bath or shower is another popular way to sleep better. Alternatively, if you don't want to take a full bath at night, simply bathing your feet in hot water can help you relax and improve sleep.

　　轻松的沐浴或淋浴是另一种流行的帮助睡眠的方式。或者，如果你不想在晚上洗个完整的澡，用热水泡脚可以帮助你放松并改善睡眠。