strategies surgeons use to optimize their sleep.

外科醫生用於優化其睡眠的策略。

First, get bright light exposure as soon as you wake up, preferably sunlight outside.

首先，一起床就接觸明亮的光線，最好是室外的陽光。

This signals it's time to be awake and starts the countdown for your body to release melatonin

這預示著是時候清醒了，並開始為你的身體釋放褪黑激素進行倒計時。

at night, which is the sleep hormone.

在晚上，這是睡眠荷爾蒙。

Second, the half-life of caffeine is approximately 12 hours, meaning you should avoid drinking

第二，咖啡因的半衰期約為12小時，這意味著你應該避免飲用

coffee or ingesting other forms of caffeine after the morning.

咖啡或在早晨之後攝入其他形式的咖啡因。

Third, be consistent with the time at which you go to bed and wake up. Regardless of whether

第三，對你睡覺和起床的時間保持一致。無論是否

that's early or late, consistency will improve the quality of your sleep and make it easier

不管是早還是晚，堅持不懈都會提高你的睡眠品質，並使你的睡眠更容易。

to both fall asleep and wake up.

入睡和醒來都是如此。

Fourth, your body needs to cool down by a few degrees for optimal sleep. Set your A/C

第四，你的身體需要降溫幾度以獲得最佳睡眠。設置你的空調

and fans accordingly.

以及相應的粉絲。

And fifth, avoid lights, particularly blue light, close to bed, as this suppresses the

第五，避免燈光，特別是藍光，靠近床邊，因為這抑制了

release of melatonin. Our eyes and brains are more sensitive at night to even a dimly

褪黑激素的釋放。我們的眼睛和大腦在夜間對即使是昏暗的光線也更加敏感。

lit smartphone or laptop, which can cause sleep disruption.

點燃智能手機或筆記本電腦，這可能導致睡眠中斷。

For more tips, check out my sleep playlist.

更多提示，請查看我的睡眠播放列表。