But most people don't get enough of it.

但是大多數人的睡眠並不充足。

Each year, the average American loses 11 days worth of productivity from lack of sleep.

每年，一般美國人會因睡眠不足而喪失 11 天的生產力。

This sleepiness can lead to memory loss, difficulty concentrating, and lack of motivation.

這種睡意會導致記憶力喪失、難以專注和缺乏動力。

The average adult needs between seven and eight hours of sleep a night.

一般成年人一個晚上需要 7 到 8 小時的睡眠。

But the quality of sleep matters, too.

但是睡眠品質也很重要。

Here are a few tips for getting the best rest possible.

這裡有一些獲得最佳睡眠品質的小撇步。

First, cool down your room.

首先，把你房間的溫度調低。

The best sleep, on average, happens when the surrounding environment is around 65 degrees Fahrenheit.

要睡得好，平均來說，會發生在周圍環境溫度大約華氏 65 度時。

And you might fall asleep faster if you warm your body up just before bed.

如果你在睡前把身子弄暖，你可能可以更快入睡。

Coming out of, say, a warm shower into a cooler room causes a slight decrease in your body's temperature that can help make you drowsy by slowing down your metabolism.

舉例來說，洗完熱水澡後進入冷氣房中會造成體溫稍微下降，這會減緩你的新陳代謝， 以使你想睡。

Even if you're tucked under a warm blanket, researchers find that a cool head is conducive to better sleep.

即使是縮在溫暖的毯子裡，研究員發現低溫的頭部有利於睡得更好。

Next, use light to your advantage.

下一招，善用光線當作你的優勢。

Your body has a natural sleep cycle regulated by exposure to light.

你的身體具有由光線量所調控的睡眠周期。

So in the morning, get a nice dose of light to tell your brain that it's time to wake up.

所以早晨時，要接觸足夠的光線來告訴大腦該起床了。

An hour before bed, dim lights and turn off screens.

睡前一小時，把燈調暗並關掉螢幕。

This cues the brain to prepare for sleep.

這告訴大腦該準備睡覺了。

Finally, if you wanna get really serious about good sleep, you can incorporate herbs into your nighttime routine.

最後，如果你想好好睡上一覺，可以在夜晚的例行公事中增加「香草」。

You can either breathe in a lavender oil before bed or put a lavender pillow on your eyes while you sleep.

你可以在睡前聞一下薰衣草精油，或睡覺時在眼睛上放上薰衣草枕。

Now this sounds really new agey, but the controlled trials done with lavender as a sleep aid actually really back up its benefits.

這可能聽起來很新潮，但用薰衣草作為助眠物的對照組證實了它的功效。

The effect is likely stronger if you pair lavender with some other relaxing evening routine like journaling or meditation.

如果你把薰衣草搭配其他令人放鬆的夜間活動，像是寫日記或冥想，它的效果可能會更強。

So give these tips a try and see if better sleep can help improve your life during the day.

所以試試這些方法吧！看看更好的睡眠是否能改善你白天的生活。