Why am I still awake?

為什麼我還醒著呢？

Oh, well, at least it's only...3 a.m?!

算了，反正現在才⋯ 凌晨三點鐘？!

We've all been there...

我們都有過這樣的經驗⋯

Getting quality sleep is easier said than done.

想享受高品質的睡眠，說比做容易。

So today, we're gonna show you how sleep is tied to your physical and mental health.

所以今天我們要告訴你，睡眠和身心理健康的關係。

We're also gonna show you five easy ways to get that refreshing sleep that you need.

還有五個幫助你一夜好眠的簡單方法。

We all know that we feel groggy and slow when we don't get enough sleep.

我們都知道沒有睡飽會昏昏沉沉、反應遲鈍。

But that's not the only effect lack of sleep has on our bodies.

但這並不是睡眠不足對身體的唯一影響。

In our episode on sleep creativity,

在關於睡眠創造力那一集，

we told you that not getting enough sleep over extended period of time can lead to high blood pressure, which can also lead to heart attacks and aneurysms.

我們提到長期睡眠不足還可能導致高血壓，並間接導致心臟病和動脈瘤。

But it's not always easy to try to get that good quality sleep.

但擁有高品質的睡眠絕非易事。

Some nights, you stay awake worrying about that presentation that you have to give first thing in the morning.

有些夜晚，你因擔心隔天一早的報告而睡不著。

And then some nights, you just can't get comfortable.

有些夜晚，你因睡得不舒服而翻來覆去。

And then other nights, you fall asleep just fine, but then, you wake up every 15 minutes worrying that you're gonna miss the bus.

而另外一些夜晚你雖然順利睡著了，但是每隔十五分鐘就醒來一次，因為你擔心錯過公車。

Alright, there's no one way to guarantee that you're gonna get awesome sleep.

好吧，沒有能夠完全保證可以擁有高品質睡眠的方法。

But, we do have five easy tips and tricks to help you get on the path towards good sleep hygiene.

但是，我們能提供五個簡單的小技巧，幫助你培養良好的睡眠健康。

Step one: develop a relaxing bedtime ritual.

第一步：建立放鬆的睡前儀式。

When you think about it, we all learn to sleep by routine.

仔細一想，我們剛開始培養睡眠習慣時都是有步驟的。

When we were really little, our parents gave us baths, read us books, tucked us in, got us that extra glass of water, all in the name of good sleep.

小時候父母為我們洗澡、唸故事給我們聽、幫我們蓋好被子、倒水給我們，都是為了要讓我們一夜好眠。

Now that you're older, you're gonna have to develop a routine of your own.

現在你長大了，你得建立一套屬於自己的睡前儀式。

Whether it's a cup of decaf tea and a chapter from a book, or a bath then 15 minutes of mellow yoga.

不管是喝一杯無咖啡因的茶、看一章節的書，或是泡十五分鐘的澡再做和緩瑜珈。

Of course, there are some activities that should to be kept out of the bedtime ritual.

當然，睡前應該避免某些活動。

Don't drink alcohol before bed.

不要在睡前喝酒。

It might help you fall asleep but chances are you'll wake up in the middle of the night.

酒可能可以幫助你入眠，但是你很可能會半夜醒來。

Don't exercise two hours before bedtime.

不要在睡前兩小時運動。

Sure, it gets your blood flowing, but it will lamp you up mentally.

沒錯，運動讓你的血液快速流動，但同樣會讓你精神百倍。

Step two: maintain a regular sleep and wake schedule.

第二步：保持規律的入睡和起床時間。

Now, you don't have to wake up at exactly 07:02 and go to bed at 10:53 every night.

這不是叫你規律到每天準時 7:02 起床，10:53 睡覺。

That's a bit on the neurotic side.

這樣有點神經質。

But do try to wake up and go to bed at generally the same time six days a week.

但是要盡量維持一周六天，起床和睡覺的時間大致相同。

According to doctors at Harvard University, this will help set your internal clock, so that even on those rare days when your schedule is thrown off,

根據哈佛大學的醫生所述，這會幫助建立生理時鐘，如此一來，即使有幾天你的睡眠規律被打亂，你也很快能恢復原本的睡眠作息，

you'll be able to get right back on track and avoid what doctors call "a sleep hangover".

免於醫生所謂的「睡眠宿醉感」。

Step three: stop watching your clock.

第三步：別再看時鐘了。

Studies show that people who constantly look at their clocks are less likely to fall asleep easily.

研究顯示，越常在晚上看時間的人越容易睡不著。

Why?

為什麼？

Well, laying there thinking: It's 11:03 (p.m.) , I have to be up in six hours and 57 minutes, stresses you out.

當你躺在哪裡想：現在 11:03 了，我必須在六個小時五十七分後起來，這會讓你壓力爆表。

So try to keep some distance between you and that alarm clock.

所以盡量跟鬧鐘保持一定的距離。

That way, those blinking numbers will quit knocking you, and you'll sleep easier.

這樣一來，那些閃爍的數字不會再打擾你，你就能更好入眠。

Step four: create an optimal sleep environment.

第四步：創造優質睡眠環境。

A Mayo Clinic study found that people sleep best in dark, quiet, cool environments.

梅奧診所醫學中心研究發現人們在黑暗、安靜而且涼爽的環境下睡得最好。

With all the benefits of sleep, it's worth investing in blackout blinds, comfortable ear plugs and a fan or air conditioning.

既然對睡眠有這麼多好處，花錢買遮光簾、舒適的耳塞、風扇或冷氣機都是值得的。

The more comfortable you are physically, the better you'll sleep.

身體越舒服，你的睡眠質量就越好。

Step five: unplug.

第五步：拔掉電源。

Make your bedroom a tech-free zone.

讓你的臥房遠離科技。

I know, but, research shows that electronics interfere your sleep because it's easy to get distracted by them.

我知道這很難，但是研究顯示電子產品會干擾睡眠，因為我們很容易因它們分心。

Checking your email right before bed could add more stress.

在睡前確認電子郵件會增加你的壓力。

Watching TV or movies makes it harder to sleep and getting sucked into, say, Pinterest right before bed could keep you up for hours.

看電視或電影會讓你更難入睡，更別說是在睡前看 Pinterest 網站了，這會讓你停留在網路上好幾個小時。

I like that, I like that, too, oh that's pretty!

我喜歡這個跟這個，這個好漂亮！

Let's recap.

來複習一次。

Today we learn a few more reasons why you need good sleep.

今天我們學到需要良好睡眠的幾個原因。

We also taught you five simple ways to help you improve your sleep health.

我們也告訴你增進睡眠健康的五個簡易方法。

Next time you start tossing and turning, try to develop a ritual.

下次當你又輾轉難眠時，試著建立睡前習慣。

Maintain a schedule.

保持規律。

Stop clock watching.

別再看時間了。

Trick your bedroom out or unplug.

把臥室的電子產品都拔掉。

It could help.

這一定會有所幫助的。

From all of us here WellCast, sweet dreams!

祝所有 ＷellCast 聽眾們一夜好眠！

Tweet us at @watchWellCast.

可以用推特聯絡我們。

Email us at watchWellCast@gmail.com or leave a comment down below.

寄信至 [email protected] 或在下方留言。

We'll see you next time.

下次見。