If you didn't already know , the human body repairs and recovers itself when it goes to sleep

如果你都不知道，其實人類的身體在睡覺時會自己修復以及復原

so if there is nothing to recover when you are trying to sleep, then you may be disrupting the body's sleep cycle.

所以如果沒有任何東西需要修復，而你卻試圖要睡覺時，那你可能在打亂身體的睡眠週期

Just like going for a run or a swim can make for a deeper and more restful sleep.

就像出去跑一下或是游泳一下，就可以提升至一個較深層以及充足的睡眠

However, make note about the timing of your exercise.

但是要切記運動的時間點

As exercising too close to your bedtime might make you too energized to actually fall asleep!

因為運動時間和睡眠時間過於接近的話，可能會使精力旺盛而無法入睡！

So next time you think you're taking the lift or the elevator, maybe take the stairs instead.

所以下一次想著要搭電梯時，可能選擇走樓梯會更好

Having a daily routine can help program the brain and internal body clock to get used to a set routine.

每天有個規律的作息可以幫助大腦和生理時鐘習慣於一個固定的運作

Varying your sleeping times by more than an hour can severely disrupt your sleep quality by breaking your circadian rhythm.

只要有超過一小時的不同睡眠時間，就會嚴重地打亂生理節奏而影響了睡眠品質

So when your alarm goes off in the morning, or afternoon, or for you students out there in the evening,

所以當早上鬧鐘響後、或是下午時、甚至像你，學生在午後醒時

you really should get up right away rather than snoozing.

都應該要馬上起床，不要賴床

I know it's really hard, I can vouch for that! Also, try to develop a sleep routine,

我知道要這樣做很難，我拍胸口認同！同時也要試著養成一個睡眠規律

such as listening to some ambient music or taking a nice deep breath before you go to bed.

像是在睡覺前，聽一些柔性音樂或是好好地深呼吸一下

Remember consistency is key.

記得一致性是關鍵

Eating is actually a big factor when it comes to a good night sleep.

談到擁有一個良好的睡眠，飲食實際上就是一個最重要的因素

A full stomach may disrupt your sleep as the heavier the meal, the longer it'll take for digestion to take place.

吃飽的胃，可能會打亂你的睡眠，餐吃得越豐盛，就會花更多時間來消化

The opposite however also applies, don't go to bed on an empty stomach because a completely empty stomach

另一方面，也說得通的是，不要在肚子餓時睡覺。因為完全空腹

may interfere with your sleeping patterns just as much as a full stomach.

可能會打亂你的睡眠狀況，就等於吃飽的意思一樣

High protein foods like turkey, yogurt, tuna, and peanuts contain tryptophan,

高蛋白質食物，像是火雞、優格、鮪魚、和花生，都含有色氨酸

which can help the body produce serotonin in order to relax. Limiting how much you drink before bedtime

這可以幫助身體產生血清素而達到放鬆。睡前減少喝水的量

is also a good idea because that's basic, you don't want to be making a lot of late night trips to the toilet.

也是一個很好的想法，因為基本上你不會想要半夜半睡半醒地走去上廁所

And my last tip about moderating your diet is to avoid nicotine and caffeine

最後一個技巧，是要適量的飲食，避免尼可丁以及咖啡因

as the stimulating effects of nicotine and caffeine take hours to wear off and can mess up your quality of sleep dramatically.

因為刺激性的尼可丁和咖啡因會持續幾個小時才會退去，同時也會嚴重搗亂你的睡眠品質

A neat little trick to getting a good night sleep actually lies within how you make your bedroom look.

一個擁有好睡眠的小技巧，實際上就是有關擺設房間的方式

Your bedroom should be a relaxing environment. Also, your bedroom ideally needs to be dark,

你的臥室要是一個放鬆的環境。而且臥室最好要是黑暗的、

quiet, tidy and kept at a temperature of between 18°C and 24°C. If you find that

寧靜、乾淨、以及維持在 18 度 和 24 度的溫度範圍。如果你發現

you are sweating or freezing, you will not sleep well. Consider fitting some thick curtains

在流汗或是覺得冷，就會睡得不好。考慮找一些適合的厚窗簾

if you don't already have any and if you're disturbed by noise, consider investing in double glazing,

如果沒有厚窗簾的話以及容易被噪音影響的人，可以考慮裝設雙層玻璃窗

or for a cheaper alternative, just use earplugs. It is also worth mentioning that TVs and other electronic gadgets,

或另一個較便宜的選擇─使用耳塞。同樣值得一提的是電視和其他電器用品

light, noise, and a bad mattress or bed are all factors that contribute to a bad night sleep.

電燈、噪音、以及一個不好的床墊或床都是造成睡眠不好的因素

I'm not saying you should get rid of them, I'm just making sure you all aware! The final note

我不是要你把它們都丟掉，只是要確定你都知道這些事情而已！而最後一個注意事項是

to take is to keep your bedroom solely for sleep and sex. Unlike most vigorous physical activities,

床上是只能睡覺或是發生性行為的地方。不像大多數激烈的身體運動，

sex makes us sleepy.

性行為會讓我們疲憊欲睡

This may be weird to some, especially if you have never tried it before

這一點可能對其他人而言很奇怪，特別是對那些從來都沒有試過的人

but have you ever thought about sleeping naked? According to sleep specialists at the Cleveland Sleep Clinic,

但是你有沒有曾想過裸睡？根據在克利夫蘭睡眠醫學中心的睡眠專家

sleeping in the nude helps regulate your temperature which is a big factor in getting a good night sleep.

裸睡會幫助你調節體溫，有利於得到良好的睡眠

If you prefer to wear pajamas because they're more comfortable, loose cotton pajamas are the best

如果你比較喜歡穿睡衣，因為穿著它們比較舒服。寬鬆的棉質睡衣是最好的！

as they tend to be easy to breathe out of than other fabrics. A tip is to sleep with your arms and head out from under the bed sheets,

因為比起其他的材質，棉質的較透氣。一個小技巧就是頭可以趴在手掌上睡覺

unless the room is very cold. And don't neglect your feet, cold feet can keep you awake!

不過房間如果很冷就不要這麼做。也不要忘記你的腳，冷冷的腳會讓你精神非常好！

Finally, change sleeping positions ! This can make a big difference in the quality of your sleep. Keep your body

最後，要改變睡眠姿勢！這可以大大改善你的睡眠品質。身體保持

in a "mid-line" position, where both your head and neck are kept roughly straight and

一直線的姿勢，頭和脖子大概都維持直直的

don't sleep on your stomach as this may lead to aches and pains.

不要壓著胃，這樣可能會導致胃酸以及痛感

If well, that you wish to sleep on your stomach, or have to

如果你們想要壓著胃睡覺或必須這樣睡

then put your pillow under your hips instead of under your head. Hopefully these little tips can help you achieve a good night sleep.

放一顆枕頭在屁股下面，而不是墊在頭下面。希望這些技巧可以幫助你擁有一個良好的睡眠

So, Good night and sweet dreams!

所以晚安，祝你有個好夢！

Thank you so much for watching. If you did enjoy the video,

非常謝謝你的收看。如果你喜歡這個影片

then please be sure to hit that like button. And maybe even share the video, too. Also, let us know your thought in the comment section below as well as what you like to see next.

不要忘記點喜歡的按鈕。如果可以的話，就分享這個影片。也不吝啬在下面留言以及讓我們知道你下次想看什麼影片

And, why not subscribe the channel if you haven't already. Lastly, to those of you heard the notification gone. We salute you.

還有如果你還沒訂閱這頻道，為什麼不現在就訂閱呢！最後一件事，這些聽到最後的人，我們要跟您致上深深的感謝