How Much Sleep is Enough and How Can You Sleep Better?多少睡眠是足夠的，你怎麼能睡眠更好？

Nowadays, I really have to make sure I sleep enough on the day I have done my workout.現在，我真的要確保我睡眠不足的一天，我做我的鍛煉。 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，一個新的工作是繁忙的日程安排配備，我傾向於熬夜。但我知道， 肌肉需要時間來恢復和增長 。 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.雖然像我這樣的人總是抱怨說，他們沒有足夠的睡眠，有些人睡眠過多。很多人吃，喝遠遠超出其生理需要。 Same with sleeping too.同樣與睡午覺。 We tend to sleep more, given a chance to do so, like on Saturdays or Sundays.我們傾向於多睡覺，有機會的話，喜歡在週六或週日。

So, How Much Sleep Do We Need? 因此，有多少睡眠我們需要什麼？

Some experts said it should be about 8 hours.一些專家說，應該是8小時。 Some people seem to feel refreshed after 6.5 hours of sleep, whereas others need 9 hours.有些人似乎覺得新鮮後6.5小時的睡眠，而其他人需要9小時。 But, the more important question is: Do you wake up feeling refreshed and full of energy or not?但是，更重要的問題是：你醒來，感覺神清氣爽，精力充沛與否？ In other words, quality is as important as the quantity, if not more important.換言之，質量是一樣重要的數量，如果不是更重要。

When we get older, we will need less sleep.當我們變老，我們將需要較少的睡眠。 If you find that your sleep demand increases, then you are probably compensating for a decreased quality of sleep.如果您發現您的睡眠需求的增長，那麼你可能補償的睡眠質量下降。 Again, it is important to think not just about the amount of sleep, but the quality as well.同樣，重要的是要考慮的不僅僅是數量的睡眠，但素質。

Why Teenagers Tend To Sleep Late and Wake Up Late? 為什麼青少年往往晚睡眠和喚醒晚？
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，在青少年時期，人體的生理節律（有點像內部的生物鐘）復位，告訴一個人入睡和起床後稍後。 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.這改變晝夜節律似乎是由於這一事實，褪黑激素，這種荷爾蒙可以調節睡眠和清醒的模式，是後來在夜間產生的青少年。 This can make it harder for teens to fall asleep early.這可以使青少年難以入睡早。 (That is why you see so many teenagers still hanging out outside at 2 AM.) （這就是為什麼你看到這麼多青少年還掛在門外凌晨2點。）

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，一個小時或2錯過了一個晚上的睡眠看起來沒有什麼大不了的，但它可以產生明顯的睡眠不足隨著時間的推移。

How Do you Know If You Are Not Getting Enough Sleep? 你怎麼知道如果你沒有得到足夠的睡眠？

For me, the first thing that happens if I do not get enough sleep is headache .對我來說，第一件事，如果我沒有得到足夠的睡眠是頭痛 。 Also, I will have problems with my sentences too.此外，我會出現問題，與我的句子了。 Usually there are word-finding difficulties or the grammar will mess  up.通常有字調查困難或語法會搞亂。 Something like…”David has postponed the meeting.類似...“大衛推遲了會議。 She will call us evening tomorrow evening.”她將與我們今晚明晚。“

Here are some of the signs that you may need more sleep:這裡有一些跡象，您可能需要更多的睡眠：

1. Difficulty waking up in the morning困難醒來的早晨
2. Not able to concentrate無法集中精力
3. Falling asleep during classes or work在課堂上睡著或工作
4. Feelings of moodiness and even depression感情喜怒無常，甚至抑鬱症

However, there is a difference between being sleepy and tired .然而，有一個正在沉睡的區別和厭倦 。 If I got up and did a hundred如果我站起來，做了100 push up 推 or sit up, I might feel tired, but I would not feel sleepy.或坐起來，我可能會感到疲倦，但我不會感到困倦。 Sleepiness is a feeling of lack of sleep, obviously, and tiredness is a feeling of physical fatigue.嗜睡是一種感覺缺乏睡眠，很明顯，和疲勞是身體疲勞的感覺。

How Can You Sleep Better? 你怎麼能睡眠更好？

Here are some things that may help you to sleep better (compiled from different sources):以下是一些可以幫助您更好地入睡（彙編從不同的來源）：

• Set a regular bedtime . 建立定期睡覺 。 Going to bed at the same time each night will send signal to your body that it is time to sleep.要上床睡覺，同時每天晚上將發送信號，你的身體，現在是時候睡覺。 Waking up at the same time every day can also help establish sleep patterns.醒來的同時，每天還可以幫助建立的睡眠模式。 Avoid “debts” that you will make up on the weekend.避免“債務”，你將上週末。 So try to stick to your sleep schedule even on weekends.因此，盡量堅持你的睡眠時間，甚至在週末。 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.不要睡覺了一個多小時後，或喚醒超過2至3小時後比你在星期幾。
• Exercise regularly . 經常鍛煉 。 However, do not exercise right before bed.然而，不行使權利，睡前。 It can raise your body temperature and wake you up.它可以提高體溫，並喚醒你。
• Avoid beverages with caffeine , such as Coke and coffee. 避免含咖啡因的飲料 ，如可樂和咖啡。
• Nicotine is also a stimulant , so quitting smoking may help you sleep better. 尼古丁也是一種興奮劑 ，因此，戒菸可以幫助你睡得更好。

• Drinking alcohol in the evening can also cause a person to be restless and wake up during the night.飲酒在晚上也可能導致一人被不安和醒來在夜間。
• Relax your mind . 放鬆你的思想 。 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，或動作片（或色情電影），睡前權利-任何可能設置你的大腦和心臟比賽。 Reading books with involved or active plots may also keep you from falling or staying asleep.讀書與參與或積極陰謀也可以讓你掉下或停留睡著了。
• Unwind by keeping the lights low .通過保持放鬆的燈光低 。 Light always tell the brain that it is time to wake up.光總是告訴大腦，它是清醒的時候了。 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你睡覺前，遠離明亮的燈光，包括電腦屏幕，以及冥想或聽舒緩的音樂，可以幫助你的身體放鬆。有些人發現使用 sleep masks 睡眠口罩 are helpful in “sleeping in dark”.有利於在“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.小睡對30多分鐘白天可以讓你從睡著後。
• Create the right sleeping environment .建立正確的睡眠環境 。 I sleep best in a dark room that is slightly on the cool side.我睡覺最好在黑暗的房間是稍微冷的一邊。 Close your blinds or curtains.關閉您的窗簾或窗簾。 Lots of noise can be a sleep turnoff too.許多噪聲可以是睡眠關機了。
• Wake up with bright light . 醒來明亮的光線 。 Bright light in the morning signals to your body that it is time to get going.明亮的光信號在早上你的身體，現在是要不斷前進。
• Nutritionists recommend calcium-rich foods before bedtime .  Warm glass of milk really works for some people.營養學家建議富含鈣質的食物睡前 。一杯熱牛奶是真的為一些人。 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，否則，你可能需要中醒來，夜晚去廁所。此外，不要吃一個沉重的吃飯，睡覺。
  

  

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.我們希望，上述幾個技巧將有助於讓你睡得更好。你有什麼經驗分享？給下來這裡的註釋部分。

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