Sleep hygiene is a variety of different practices and habits that are necessary to have good night time, sleep quality and full daytime alertness.

睡眠衛生是指為了擁有良好的夜間、睡眠品質和充分的白天警覺性而必須採取的各種不同的做法和習慣。

Obtaining healthy sleep is important for both physical and mental health.

獲得健康的睡眠對身心健康都很重要。

It can also improve productivity and overall quality of life.

它還可以提高生產力和整體生活品質。

Everyone from Children to older adults can benefit from practicing good sleep habits.

從兒童到老年人，每個人都能從養成良好的睡眠習慣中受益。

One of the most important sleep hygiene practices is to spend an appropriate amount of time asleep in bed, not too little or too excessive.

最重要的睡眠衛生習慣之一是在床上的睡眠時間要適當，不能過少或過多。

Sleep needs vary across ages and are especially impacted by lifestyle and health.

不同年齡段的人對睡眠的需求不同，尤其是受生活方式和健康的影響。

However, there are recommendations that can provide guidance on how much sleep you need, generally limiting daytime naps to 30 minutes.

不過，有一些建議可以為你需要多少睡眠提供指導，一般將白天的小睡時間限制在30分鐘以內。

Napping does not make up for inadequate nighttime sleep.

午睡並不能彌補夜間睡眠不足。

However, a short nap of 20 to 30 minutes can help to improve mood alertness and performance, avoiding stimulants such as caffeine and nicotine close to bedtime.

不過，20至30分鐘的短暫午睡有助於提高情緒的警覺性和表現，避免在臨近睡覺前服用咖啡因和尼古丁等刺激性物質。

Alcohol is well known to help you fall asleep faster, even though it can disrupt sleep in the second half of the night.

眾所周知，酒精可以幫助你更快地入睡，儘管它可能會擾亂後半夜的睡眠。

As the body begins to process the alcohol mhm and now some additional sleep hygiene dips, steering clear of food that can be disruptive right before sleep, ensuring adequate exposure to natural light, establishing a regular relaxing bedtime routine and making sure that the sleep environment is pleasant.

當身體開始處理酒精嗯，現在又多了一些睡眠衛生的浸染，在睡眠前就避開可能會擾亂睡眠的食物，確保充分接觸自然光，建立規律的放鬆的睡前程序，確保睡眠環境的舒適。