健康的睡眠与时常与睡眠质量都息息相关，对大多数成年人来说，在每晚7小时睡眠的基础上，还需要:

Healthy sleep is about quantity and quality. For most adults, that means 7+ hours each night AND:

l 不经常醒来Not waking up frequently

l 每天入眠和起床时间在大致相同Going to bed and waking up at roughly the same time each day

l 醒来感觉神清气爽Waking up feeling refreshed

睡眠与你的日常生活息息相关——你的饮食，服用的药物，你如何安排一天行程，如何度过夜晚... ...都对睡眠质量有影响。有时即使是一些轻微的调整，也会让睡眠质量天差地别。

Your daily routines—what you eat and drink, the medications you take, how you schedule your days and how you spend your evenings—can significantly impact the quality of your sleep. Even a few slight adjustments can, in some cases, mean the difference between sound sleep and a restless night.

长期坚持健康的睡眠习惯可以帮助你扩展生活的宽度与长度。美国睡眠医学会AASM推荐了10个可以让睡眠更健康的日常睡眠习惯。

Sticking to a healthy sleep routine over time can help you lead a longer, more productive life. These routine sleep habits make up your “sleep hygiene” and can help you fall asleep and stay asleep.

1，保持一致的睡眠时间。无论工作还是假期，都保持每天同一时间起床。

Keep a consistent sleep schedule. Get up at the same time every day, even on weekends and during vacations.

2，设定一个较早的就寝时间，来保证至少7小时的睡眠时间。
Set a bedtime that is early enough for you to get at least 7 hours of sleep.

3，只在睡觉、生病休息等必须的情况待在床上，把娱乐和工作留在卧室之外。

Use your bed only for sleep or when you are sick. Watch TV and work outside the bedroom.

4，让卧室保持安静放松的氛围，并且保持房间温度舒适凉爽。

Make your bedroom quiet and relaxing. Keep the room at a comfortable, cool temperature.

5，减少睡前的液体摄入量。

Reduce your fluid intake before bedtime.

6，睡觉前至少30分钟关闭电子设备。

Turn off electronic devices at least 30 minutes before bedtime.

7，睡前不要吃太多。如果你晚上饿了，吃点清淡健康的零食。

Don’t eat a large meal before bedtime. If you are hungry at night, eat a light, healthy snack.

8，避免在下午或晚上喝含咖啡因的饮料。

Avoid drinking caffeine in the afternoon or evening.

9，如果躺在床上已经20分钟还没睡着，那就起来去一个灯光幽暗的地方做一些舒缓的运动。

If you don’t fall asleep after 20 minutes, get out of bed. Do a quiet activity without a lot of light.

10，睡前不要饮酒。

Avoid alcohol before bedtime.