But while we often focus on morning routines, our days are highly dependent on our sleep, and our sleep is largely influenced by our bedtime routines.

但是，雖然我們經常關注晨間常規，但我們的一天卻高度依賴睡眠，而我們的睡眠很大程度上受睡前常規的影響。

Let's help you create an effective night routine.

讓我們來幫你建立一個有效的夜間程序。

Dodgeball Med school insiders dot com.

躲避球醫學院內幕網。

If a morning routine helps you get out of bed and lay the foundations to having an effective day, then a pre bed routine is the opposite.

如果說晨間例行公事能幫助你起床，為擁有高效的一天打下基礎，那麼睡前例行公事則恰恰相反。

An effective nighttime routine should focus on three main principles.

一個有效的夜間例行工作應注重三個主要原則。

First, set you up for a successful tomorrow.

首先，為你成功的明天做準備。

Second activates the parasympathetic nervous system and three optimize for sleep.

二激活副交感神經系統，三優化睡眠。

Perhaps the most frequently overlooked factor to an effective night routine is knowing when to initiate it.

也許，有效的晚間程序最常被忽視的因素是知道何時啟動它。

Morning routines are easy.

早晨的例行工作很簡單。

You just start them as soon as you wake up.

你只要一醒來就啟動它們。

But initiating an evening routine is more challenging.

但啟動晚間的例行工作則更具挑戰性。

We too often are distracted by our gadgets, a new show on Netflix or chatting with our friends and family.

我們經常被我們的小工具、Netflix上的新節目或與我們的朋友和家人哈拉分散注意力。

Sometimes the most impactful changes are the simplest, and that holds true here.

有時候，最有影響力的改變是最簡單的，在這裡也是如此。

A huge part of sleeping better comes down to waking up and falling asleep at consistent times.

更好的睡眠很大一部分歸結於在一致的時間醒來和入睡。

By practicing this, I've noticed I can more easily fall asleep, and I can even wake up at my intended time without an alarm clock.

通過練習，我發現我可以更容易入睡，甚至可以在預定的時間醒來，而不用鬧鐘。

This is a more natural way to approach sleep, and you'll feel far more refreshed for the remainder of the day.

這是一種更自然的睡眠方式，你會覺得一天中剩下的時間更有精神。

So when should you initiate the night routine?

那麼，你應該在什麼時候啟動夜生活呢？

If you're watching this video, you probably need between seven and nine hours of sleep.

如果你正在看這個視頻，你可能需要七到九個小時的睡眠。

Figure out when you need to wake up and work backwards from there.

弄清楚自己什麼時候需要起床，然後再從那裡往回走。

My recommendation is you start your routine earlier than you think necessary as there are sometimes unforeseen delays that come up.

我的建議是你比你認為必要的時間更早開始你的日常工作，因為有時會有不可預見的延誤出現。

I personally give myself one hour from start until intended bedtime.

我個人給自己一個小時的時間，從開始到預定的睡覺時間。

Create a system that will consistently remind you as relying on your willpower will likely fall apart.

建立一個系統，持續提醒你，因為依靠你的意志力很可能會崩潰。

I've set up my Philips Hue smart lights to turn red in my living room and bedroom at nine PM every night.

我已經把飛利浦Hue智能燈設置成每晚九點在客廳和臥室變成紅色。

This is my signal, and red light is also much more friendly to your night vision.

這是我的信號，紅光對你的夜視也更友好。

You may also choose to set a recurring phone alarm instead.

您也可以選擇設置一個經常性的電話鬧鈴來代替。

Now that we've initiated the routine, first start with your bathroom necessities.

既然我們已經啟動了程序，首先從你的浴室必需品開始。

Brush your teeth wash your face shower and do whatever else you need to end the washroom.

刷牙洗臉洗澡，做任何其他需要結束洗漱的事情。

Do this now at the beginning of your routine.

現在就在你的日常工作開始時這樣做。

Otherwise, you'll startle yourself awake if you wash your face with cold water right before crawling into bed.

否則，如果爬上床前就用冷水洗臉，會把自己嚇醒。

Next, set yourself up for a successful day tomorrow.

接下來，為自己明天的成功奠定基礎。

I approach this in two ways.

我從兩個方面著手。

First, reflecting with journaling, I created a custom journaling template for my evenings, which prompts me with three amazing things that happened today.

首先，用日記反思，我為自己的晚上定製了一個日記模板，提示我今天發生了三件驚天動地的事情。

Three lessons learned and what would have made today better.

三條經驗，怎樣才能讓今天更好。

If there are other thoughts bouncing around, I'll make it a point to journal a bit further.

如果還有其他的想法在跳動，我會特意再寫點日記。

Beyond my template, ID prompts.

超越我的模板，身份證提示。

This is important.

這一點很重要。

Otherwise my new business ideas or vacation plans will continue to occupy my mind, and it's more difficult to fall asleep.

否則我的新的商業想法或度假計劃會繼續佔據我的頭腦，更難入睡。

Putting down the ideas on paper helps to trap them and free my mind.

把想法寫在紙上，有助於困住它們，解放我的思想。

This also plays into a concept pushed by Josh Wait, skin chess prodigy and expert on learning.

這也起到了皮棋神童、學習專家Josh Wait所推崇的一個概念。

He recommends journaling at the end of each day on the singular, most important question of the day and posing it to your unconscious before you sleep.

他建議在每天結束時寫日記，寫下當天唯一的、最重要的問題，並在睡覺前把它擺在你的無意識中。

That way, your unconscious mind can mull it over, and you'll likely have a fresh take to brainstorm on it in the morning.

這樣一來，你的潛意識就可以把它琢磨透了，你很可能在早上就會有新的看法來進行頭腦風暴。

Second, ask yourself if there's anything you need to do now to make tomorrow easier for future.

其次，問問自己，現在有沒有什麼需要做的，讓明天的未來更輕鬆。

You.

你啊

If I'm getting on a flight in the morning, I'll make notes on a post it and put it on the bathroom mirror to remind myself to pack my toothbrush and retainers.

如果早上要上飛機，我會在貼紙上做記錄，貼在衛生間的鏡子上，提醒自己收拾牙刷和護具。

Since those are things I cannot pack until the morning anyway, and I don't want to forget.

因為這些東西我無論如何也要到早上才能收拾好，我不想忘記。

If I have a chaotic day tomorrow, I'll write the one thing I want to get done despite being pulled in multiple directions.

如果明天我有一個混亂的一天，我會寫出我想做的一件事，儘管被多個方向拉扯著。

If I have an early morning for filming a day in the life, I'll make sure I have my bag packed and my battery's charged.

如果我有一個清晨的拍攝生活，我會確保我的包包已經收拾好，我的電池已經充電。

Or if it was an early morning for surgery rotation, I'll make sure my I D pager, stethoscope and scrubs are laid out for easy access, so I don't have to hunt for them in the morning.

或者如果是一大早進行手術輪轉，我會確保我的I D呼叫器、聽診器和手術服擺放好，方便取用，這樣我就不用早上再去找它們了。

The sympathetic nervous system is your fight flight and fright system, dealing with higher acuity situations.

交感神經系統是你的戰鬥飛行和驚嚇系統，處理較高敏銳度的情況。

The parasympathetic nervous system, on the other hand, is the rest and digest system dealing with Mawr.

而副交感神經系統則是處理毛爾的休息和消化系統。

Restorative functions for optimal sleep.

恢復功能，以達到最佳睡眠狀態。

We want to activate the parasympathetic nervous system leading up to bedtime.

我們要在睡前激活副交感神經系統。

There are a few ways to do this.

有幾種方法可以做到這一點。

First, lower your body temperature, set your A C to a cooler level, or use a chili pad or reduce clothing while in bed.

首先，降低體溫，把A C調到較低的水準，或者在床上使用辣椒墊或減少衣服。

I live in a hot climate, so I set my A C 2 72 degrees and sleep in my underwear with a light blanket.

我住在氣候炎熱的地方，所以我把A C 2的溫度設置為72度，睡覺時穿著內衣，蓋著輕薄的毯子。

I could get similar effects by setting the room a bit cooler and sleeping with a shirt and pajama as avoid things that stimulate you like backlit screens, high intensity and loud music or other things that your grandpa wouldn't approve of at late hours.

我可以通過設置房間有點涼爽和睡覺的襯衫和睡衣得到類似的效果，因為避免刺激你的東西，如背光螢幕，高強度和大聲的音樂或其他事情，你的爺爺不會同意在晚些時候。

Ideally, you shouldn't be using backlit screens during this time.

理想情況下，你不應該在這段時間使用背光螢幕。

But if you must turn down the brightness all the way and try wearing blue light blocking glasses and no night shift helps.

但如果你一定要把亮度全部調低，可以嘗試戴上擋藍光的眼鏡，沒有夜班的幫助。

But it isn't good enough on its own.

但它本身還不夠好。

This is important as blue light stimulates photo receptors in your eye that suppress melatonin Release from your pineal gland, which is an important hormone for the onset of sleep.

這一點很重要，因為藍光會刺激眼睛中的光受體，抑制松果體的褪黑素釋放，這是睡眠開始的重要激素。

At this time, some light to relax further by stretching or doing light foam rolling.

這時，可以通過拉伸或做輕度的保麗龍滾動來進一步放鬆一些光。

Others practice deep breathing or meditation.

還有的人則練習深呼吸或冥想。

I go with reading.

我選擇了讀書。

I'll tell Google assistant to kill the lights, then grab my Kindle again, using it at a very dim setting and read something that will help me relax.

我會告訴谷歌助手殺死燈光，然後再拿起我的Kindle，在非常昏暗的環境下使用它，閱讀一些能幫助我放鬆的東西。

This is often fiction or a biography or something related to personal interests.

這通常是小說或傳記或與個人興趣有關的東西。

Currently, how to build a car by Adrian Newey, which is all about his 35 year career in Formula One.

目前，阿德里安-紐維的《如何造車》，講述了他35年的F1生涯。

On the other hand, if I read an intellectual business book, it's more likely to keep me up thinking, Once I feel tired, the Kindle goes on the night stand, and I'm off to sleep one last point.

另一方面，如果我讀一本知識性的商業書籍，更容易讓我保持思考，一旦覺得累了，Kindle就會放在床頭櫃上，我就會去睡最後一分。

If you're living by yourself, you Onley need to worry about your own preferences.

如果你是自己住的話，你安利需要擔心自己的喜好。

But if you have room mates or family living with you or a significant other that shares the bed with you, then consider how your routine may influence them and vice versa.

但如果你有室友或家人與你同住，或者有重要的人與你同床共枕，那麼就要考慮你的日常生活方式會對他們產生什麼影響，反之亦然。

Seek to find a system that works for everyone.

爭取找到一個適合大家的系統。

For example, if your significant other sleeps before you consider doing your night routine activities that may disrupt them before they go to sleep, or if your family stays up later than you let them know you're going to bed.

例如，如果你的另一半在你睡覺之前睡覺，你可以考慮在他們睡覺之前做你的夜間例行活動，可能會打擾他們，或者如果你的家人比你晚睡，讓他們知道你要睡覺。

So they know to keep the noise levels down and do the same for them.

所以他們知道要把噪音降到最低，對他們也是如此。

If you enjoyed this video, definitely check out my video on the anatomy of a perfect morning routine or my personal 4 a.m. morning routine from medical school and surgical residency.

如果你喜歡這段視頻，一定要看看我的視頻，關於一個完美的晨間例行工作的解剖學或我個人從醫學院和外科住院醫師的凌晨4點晨間例行工作。

Much love and I'll see you guys there.

很愛你們，我們在那裡見。