How Much Sleep is Enough and How Can You Sleep Better?多少睡眠是足够的，你怎么能睡眠更好？

Nowadays, I really have to make sure I sleep enough on the day I have done my workout.现在，我真的要确保我睡在我做了足够的锻炼天。 Moreover, with a new job which comes with hectic schedules, I tend to stay up late.  However, I know that muscles need time to recover and to grow .此外，一个新的工作是繁忙的日程安排来的，我倾向于熬夜。但我知道， 肌肉需要时间来恢复和增长 。 While people like me always complain of having not enough sleep, some people have too much sleep.  Many people eat and drink well beyond their biological need.而像我这样的人总是有抱怨没有足够的睡眠，有些人睡眠过多。很多人吃，远超出其生理需要的饮料。 Same with sleeping too.同样与睡午觉。 We tend to sleep more, given a chance to do so, like on Saturdays or Sundays.我们倾向于多睡觉，有机会做喜欢在星期六或星期日。

So, How Much Sleep Do We Need? 因此，有多少睡眠我们需要什么？

Some experts said it should be about 8 hours.一些专家说，应该是8小时。 Some people seem to feel refreshed after 6.5 hours of sleep, whereas others need 9 hours.有些人似乎觉得新鲜睡眠后6.5小时，而其他人需要9小时。 But, the more important question is: Do you wake up feeling refreshed and full of energy or not?但是，更重要的问题是：你醒来，感觉神清气爽，能源或不完整？ In other words, quality is as important as the quantity, if not more important.换言之，质量是一样重要的数量，如果不是更重要。

When we get older, we will need less sleep.当我们变老，我们将需要较少的睡眠。 If you find that your sleep demand increases, then you are probably compensating for a decreased quality of sleep.如果您发现您的睡眠需求的增长，那么你很可能是在睡眠质量下降的补偿。 Again, it is important to think not just about the amount of sleep, but the quality as well.同样，重要的是考虑不只是量的睡眠，但素质。

Why Teenagers Tend To Sleep Late and Wake Up Late? 为什么青少年往往晚睡眠和唤醒晚？
Studies show that during the teen years, the body's circadian rhythm (sort of like an internal biological clock) is reset, telling a person to fall asleep later and wake up later.研究表明，在青少年时期，人体的生理节律（有点像内部的生物钟）复位，告诉一个人入睡和起床后稍后。 This change in the circadian rhythm seems to be due to the fact that melatonin , a hormone that regulates sleeping and waking patterns, is produced later at night for teenagers.这种昼夜节律变化似乎是由于褪黑激素的事实，一种激素能够调节睡眠和清醒的模式，制作青少年夜间在以后。 This can make it harder for teens to fall asleep early.这可以使青少年难以入睡早。 (That is why you see so many teenagers still hanging out outside at 2 AM.) （这就是为什么你看到这么多青少年，仍悬挂在2日进行外。）

For adult, an hour or 2 of missed sleep a night may not seem like a big deal, but it can create a noticeable sleep deficit over time.成人，一个小时或2错过了一个晚上的睡眠看起来没有什么大不了的，但它可以随着时间的推移创造一个明显的睡眠不足。

How Do you Know If You Are Not Getting Enough Sleep? 你怎么知道如果你没有得到足够的睡眠？

For me, the first thing that happens if I do not get enough sleep is headache .对我来说，第一件事，如果我没有得到足够的睡眠是头痛 。 Also, I will have problems with my sentences too.此外，我将与我的句子的问题了。 Usually there are word-finding difficulties or the grammar will mess  up.通常有字调查困难或语法会搞乱。 Something like…”David has postponed the meeting.类似...“大卫推迟了会议。 She will call us evening tomorrow evening.”她将与我们今晚明晚。“

Here are some of the signs that you may need more sleep:以下是一些迹象表明你可能需要更多的睡眠有：

1. Difficulty waking up in the morning困难在早上醒来了
2. Not able to concentrate无法集中精力
3. Falling asleep during classes or work在课堂上睡着或工作
4. Feelings of moodiness and even depression感情喜怒无常，甚至抑郁症

However, there is a difference between being sleepy and tired .然而，有差别的困倦和疲惫 。 If I got up and did a hundred如果我站起来，做了100 push up 推 or sit up, I might feel tired, but I would not feel sleepy.或坐起来，我可能会感到疲倦，但我不会感到困倦。 Sleepiness is a feeling of lack of sleep, obviously, and tiredness is a feeling of physical fatigue.困倦是睡眠不足的感觉，很明显，和疲劳是身体疲劳的感觉。

How Can You Sleep Better? 你怎么能睡眠更好？

Here are some things that may help you to sleep better (compiled from different sources):以下是一些可以帮助您更好地入睡（来自不同消息来源）：

• Set a regular bedtime . 建立定期睡觉 。 Going to bed at the same time each night will send signal to your body that it is time to sleep.要上床睡觉，同时每天晚上将发送信号，你的身体，现在是时候睡觉。 Waking up at the same time every day can also help establish sleep patterns.醒来的同时，每天还可以帮助建立的睡眠模式。 Avoid “debts” that you will make up on the weekend.避免“债务”，你会在周末了。 So try to stick to your sleep schedule even on weekends.因此，尽量坚持，即使在周末，你的睡眠时间。 Do not go to sleep more than an hour later or wake up more than 2 to 3 hours later than you do during week days.不要去睡觉了一个多小时后或唤醒超过2至3小时后比你在一周内做。
• Exercise regularly . 经常锻炼 。 However, do not exercise right before bed.然而，不行使权利，睡前。 It can raise your body temperature and wake you up.它可以提高体温，并唤醒你。
• Avoid beverages with caffeine , such as Coke and coffee. 避免含咖啡因的饮料 ，如可乐和咖啡。
• Nicotine is also a stimulant , so quitting smoking may help you sleep better. 尼古丁也是一种兴奋剂 ，因此，戒烟可以帮助你睡得更好。

• Drinking alcohol in the evening can also cause a person to be restless and wake up during the night.在晚上饮用酒精也可能导致一人被不安，并在夜间醒来了。
• Relax your mind . 放松你的思想 。 Avoid violent, scary, or action movies (or porn movie) right before bed – anything that might set your mind and heart racing.避免暴力，恐怖，或动作片（或色情电影），睡前权利-任何可能设置你的大脑和心脏比赛。 Reading books with involved or active plots may also keep you from falling or staying asleep.阅读与参与或积极的阴谋书籍也可以防止下降或保持你睡着。
• Unwind by keeping the lights low .通过保持放松的灯光低 。 Light always tell the brain that it is time to wake up.光总是告诉大脑，它是清醒的时候了。 Before you sleep, stay away from bright lights, including computer screens, as well as meditating or listening to soothing music, can help your body relax.  Some people find that using你睡觉前，远离明亮的灯光，包括电脑屏幕，以及冥想或听舒缓的音乐，可以帮助你的身体放松。有些人发现使用 sleep masks 睡眠口罩 are helpful in “sleeping in dark”.有利于在“睡在黑暗”。

• Do not nap too much . 不要睡太多 。 Naps of more than 30 minutes during the day may keep you from falling asleep later.超过30分钟的小睡，白天可以防止睡着后，你。
• Create the right sleeping environment .建立正确的睡眠环境 。 I sleep best in a dark room that is slightly on the cool side.我睡在一个黑暗的房间是稍微冷的一边最好的。 Close your blinds or curtains.关闭您的窗帘或窗帘。 Lots of noise can be a sleep turnoff too.噪音的地段可睡眠关机了。
• Wake up with bright light . 醒来明亮的光线 。 Bright light in the morning signals to your body that it is time to get going.在早晨明亮的光信号，你的身体，现在是要不断前进。
• Nutritionists recommend calcium-rich foods before bedtime .  Warm glass of milk really works for some people.营养学家建议， 钙，睡前丰富的食物 。一杯温牛奶确实对某些人的作品。 But, do not drink too much, otherwise, you may have to wake up middle of night to go to toilet.  Also, do not eat a heavy meal before bedtime.但是，不要喝太多，否则，你可能需要组成半夜醒来去厕所。另外，不要在睡前吃一个沉重的食物。
  

  

Hopefully, the above few tips will be helpful in getting you to sleep better.  Do you have any experience to share?  Leave it down here at the comment section.我们希望，上述几个技巧将让你睡得更好的帮助。你有什么经验分享？给下来这里的注释部分。

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