翻譯BY劉安娜20161111

Struggling with sticking to a healthy bedtime and tired of daytime fatigue? Your mind may be to blame.

堅持健康作息曙求，卻睡得不好呆抑，白天更累夹孔？也許你的思路有問題办陷。

How you think about sleep and how you prioritize it in your daily life can have a significant impact on your quality of rest. If you view rest as a chore or waste of time, it likely won’t top your mental to-do-list.

你如何看待睡眠说搅，以及每天怎么安排它炸枣，顯著影響你的休息質(zhì)量。如果你覺得休息很麻煩弄唧，耽誤時間适肠，那很可能你不會重視它。

But, changing your mindset on snoozing can give you a boost. Try these tips to mentally rewire your brain for better sleep and get motivated to make healthy rest a part of your lifestyle.

然而候引，改變你對小憩的態(tài)度會讓你激情迸發(fā)侯养。嘗試以下這些技巧，會讓你思路煥新澄干，睡得更好逛揩，激勵你將睡得健康作為生活方式的一部分。

1. Rethink Your Perspective on Sleep 重塑你的睡眠觀點

How you view rest (whether positive, negative, dismissively, or with anxiety) can significantly affect your quality of sleep. Learn to see sleep in a new light by reminding yourself of the immense value healthy habits bring to our lives.

你對睡眠的態(tài)度（無論是正面的傻寂、負(fù)面的息尺，不屑一顧的，或者讓你焦慮的）顯著地影響你的睡眠質(zhì)量疾掰。學(xué)會用新眼光看待睡眠搂誉，把它看作是生活中的優(yōu)質(zhì)健康習(xí)慣。

Every minute of shuteye is precious. During sleep, your body actively restores, renews and heals. No matter what you value in life, it’s almost a guarantee that sleep plays a direct role.

合眼休息的每分鐘都很寶貴静檬。在睡覺的時候炭懊，身體在自我修復(fù)并级，主動煥新和復(fù)原。無論你的人生價值觀幾何侮腹，毫無疑問嘲碧，睡眠有重大意義。

Here are just a few reasons why sleep should be a top priority, according to the Harvard Health Sleep website:

哈佛健康睡眠網(wǎng)聲稱父阻，以下是睡眠最重要的幾點原因：

It affects how you look.它影響外表愈涩。

It affects your fitness.影響體形。

It affects your health.影響健康加矛。

It affects your brain.影響大腦運(yùn)作履婉。

It affects your relationships.影響人際關(guān)系。

It affects your job.影響職場績效斟览。

What are your core priorities? Is there a fitness goal you are trying to achieve, do you want to be more present for your family, or do you want to simply stay healthy? Keep this awareness in mind as you begin rewiring your mind and improving your sleep habits.

你的核心目標(biāo)是什么毁腿？你是否嘗試塑形，或者想要和諧家庭關(guān)系苛茂，還是只想健健康康的已烤？當(dāng)你開始重塑認(rèn)知，改善睡眠習(xí)慣時妓羊，記住你的核心目標(biāo)胯究。

When you feel like there is too much to do in your day to make time for rest or you are struggling to put your iPad down late at night, remind yourself of the reasons why you want to sleep better.

你感覺事情太多、沒時間休息侍瑟，或者深夜和Ipad難舍難分的時候唐片，提醒自己你需要更好的睡眠的原因丙猬。

2. Put Stress In Its Place 把控壓力

Although being cognizant of the value of sleep is important, it is also essential to not preoccupy your mind with negative thoughts and stress if sleep doesn’t come easyly.

盡管眾所周知睡眠很重要涨颜，但如果一時睡不著也不必過分擔(dān)憂，覺得壓力山大茧球。

Not only can this create sleep anxiety, but researchers at the Henry Ford Hospital found that people who ruminate on stress or try to avoid it were more likely to have insomnia symptoms. Other stress-relief tactics like positive reframing, religion and venting did not increase insomnia.

亨利福特醫(yī)院的研究人員發(fā)現(xiàn)庭瑰，壓力不僅引起失眠焦慮，陷入壓力無法自拔或試圖無視壓力的人更容易失眠抢埋。其他的壓力釋放方法弹灭，例如積極思考重塑，宗教信仰揪垄，以及感情宣泄則降低失眠發(fā)生率穷吮。

If you are stressing over snoozing, try positive affirmations – replace thoughts like “I can’t get to sleep and I have so much to do tomorrow!” with statements like “I will fall asleep soon and feel well-rested tomorrow”. If you are not physically tired, get out of bed and read or relax to music in a dim room until you feel sleepy.

如果你睡不著，覺得壓力大饥努，試試正面陳述捡鱼，例如“我很快就睡著了，明天精神煥發(fā)”酷愧，而不是想著“我睡不著啊驾诈，明天還有好多事兒安纭！”乍迄。如果你確實不困管引，起床讀會兒書，或者在昏暗的房間里聽音樂闯两，放松一下褥伴，直到你覺得困了再睡。

Other studies also found that people with higher levels of gratitude experienced better sleep. Gratitude also has real effects on sleep-boosting neurotransmitters! Remind yourself of what you are thankful for before bed rather than you to-do list or stressful thoughts.

其他研究表明心懷感恩的人睡得更好漾狼。感激的心情切實影響到促進(jìn)睡眠的神經(jīng)傳導(dǎo)物質(zhì)噩翠！睡前多想想你所感激的事，少想你的待辦清單邦投，或讓你有壓力的想法伤锚。

You can also neutralize stress and sleep-stealing thoughts with relaxation techniques like deep breathing, meditation and visualization. Try different things to see what works for you, and incorporate these habits into your daily routine.

你可以用類似于深呼吸、冥想和視覺化想象等放松方法來消除壓力志衣，驅(qū)趕讓你睡不著的想法屯援。嘗試各種辦法，看哪種適合你念脯，然后把這些習(xí)慣固化在你的日常里狞洋。

3. Plan for Better Rest 制定最佳睡眠計劃

An evening pre-bed routine helps prepare you mentally and physically for rest. Your body and mind know that it is time to start winding down, and that sleep is soon to follow. Your nighttime routine should have a consistent pattern and timing every night, and should allow enough time to get adequate rest in.

睡前儀式能幫你準(zhǔn)備好身心，投入睡眠绿店。你的身體和思緒都開啟了睡眠模式吉懊，很快就會睡著了。你的夜間睡眠例行程序應(yīng)該模式固定假勿，每晚時間固定借嗽，并且有足夠時間進(jìn)行充分休息。

Two hours before bedtime, you might start with a warm bath or shower. Slip into pajamas, begin dimming lights, and drop the thermostat to cool your bedroom. Start weaning yourself off of smartphones, laptops and television. Stop checking emails and Facebook, and make a conscious effort to be calm and tranquil.

睡前兩小時你可以來個熱水泡浴或洗個澡转培。換上睡衣恶导，調(diào)暗燈光，調(diào)節(jié)溫度浸须，準(zhǔn)備好臥室惨寿。遠(yuǎn)離手機(jī)、電腦和電視删窒。別看郵件和臉書裂垦，有意識調(diào)整自己心神寧靜。

Include habits that relax you and release stress as mentioned above. Try reading, journaling, listening to calm music, stretching, a crossword puzzle, meditation, a cup of decaf tea – anything that puts you in the mood for slumber. When it’s close to bedtime, wash your face, brush your teeth, and slip into your cozy bed ready for sleep.

除了以上說的能讓你放松肌索，消除壓力的習(xí)慣以外蕉拢，你還可以試試閱讀，寫日記，聽輕音樂企量，拉伸测萎，做字謎游戲，喝一杯無咖啡因咖啡——任何能讓你想睡覺的方法届巩」枨疲快到睡覺時間時，洗把臉恕汇，刷刷牙腕唧，躺進(jìn)舒適的被窩，準(zhǔn)備睡覺瘾英。

4. Set Gradual Goals 設(shè)計階段性目標(biāo)

When it comes to sleep, small changes are often best for long-term results. Set gradual and attainable goals for getting more sleep or adjusting your bedtime and wake time. You might start by sleeping 15 minutes more per night, or shifting your bedtime or alarm 15 minutes earlier.

談到睡眠枣接，微小變化長遠(yuǎn)來看效果最好。設(shè)定階段性的可行目標(biāo)缺谴，睡得更多但惶，或調(diào)整作息時間。一開始可能每晚多睡15分鐘湿蛔，或者把你的就寢時間整體提早15分鐘膀曾。

Think of what you hope to accomplish, and set gradual steps for getting there. You can even make it a game where you compete against your personal best, or work together with a partner for encouragement.

想想你的期望目標(biāo)，設(shè)定階段性計劃阳啥，持續(xù)進(jìn)步直至實現(xiàn)添谊。你也可以把這當(dāng)做突破個人極限的游戲，或者和小伙伴們一起努力察迟，互相鼓勵斩狱。

5. Track Your Sleep 追蹤睡眠狀況

For many people, tracking sleep habits and improvements toward goals can be motivating and encouraging. Use a journal or try sleep apps to monitor when you are sleeping and waking. Tracking rest can help you see where you can improve, and many apps also provide helpful insight into ways your routine affects sleep.

對很多人而言，追蹤睡眠習(xí)慣和改善情況給他們很大鼓勵扎瓶。寫日記所踊，或者用睡眠軟件監(jiān)控你的入睡情況和清醒時間。這種追蹤幫你認(rèn)清可改進(jìn)的不足栗弟，很多軟件也有助于你學(xué)習(xí)日常習(xí)慣如何影響睡眠質(zhì)量污筷。

6. Reward Yourself for Reaching Goals 實現(xiàn)目標(biāo)的自我獎勵

We are mentally wired to enjoy and seek rewards after we do things. One study on obesity found that people who set goals, monitored progress, and rewarded themselves for changing unhealthy habits had the most success at weight loss. While obesity and sleep are different, the behavioral aspects of changing habits are similar, and links between goals and rewards have been studied many times.

我們生來渴望任務(wù)完成后的獎勵。一項關(guān)于肥胖的研究發(fā)現(xiàn)乍赫，那些設(shè)定目標(biāo)、敦促自己執(zhí)行并在改變了不健康的習(xí)慣后獎勵自己的人陆蟆，最可能減肥成功雷厂。盡管肥胖和睡眠不是一回事，改變習(xí)慣的行為機(jī)制是類似的叠殷，也有多項研究表明目標(biāo)和獎勵之間關(guān)聯(lián)緊密改鲫。

Plan a few small and healthy rewards to treat yourself as you reach your better sleep goals. Think about small motivators that will encourage you. Examples might include saving episodes of a favorite show on DVR, having a small piece of dark chocolate, listening to your favorite song in the morning, indulging in a new book or new workout gear, or a spa treat.

設(shè)計一些健康的小獎勵，用于你實現(xiàn)了更健康的睡眠目標(biāo)時獎勵自己。想想那些能鼓勵你的動力源像棘，比如你最愛看的電視稽亏，吃一小塊黑巧克力，早晨聽你最愛的音樂缕题，暢讀一本新書截歉，或者享受一套新的運(yùn)動裝備，或者來一次Spa烟零。

7. Stay Consistent 堅持到底

Consistent routines and sleep/wake times are an important part of good sleep hygiene and of developing new habits, as well.

堅持日常習(xí)慣不變瘪松，以及固定入睡和起床時間，對于良好的睡眠衛(wèi)生和建立新習(xí)慣很重要锨阿。

Your internal sleep clock operates best with consistency, and studies even show consistent sleep wake times with healthier body weight. When you plan your sleep schedule, pick times that you can stick to within one hour all week long, even on the weekends.

習(xí)慣固定不變時體內(nèi)的睡眠生物鐘運(yùn)轉(zhuǎn)最佳宵睦，同時，有研究表明堅持固定作息時間的人身體更健康苗條墅诡。你做作息計劃時壳嚎，選擇你每天（包括周末）都能堅持的時間，前后不超過一小時誤差末早。

Stick with your goals and the new routine, but don’t get discouraged if you slip up for a day or two – you can always jump back in.

堅持新作息習(xí)慣诬辈，堅守目標(biāo)。如果有一兩天沒做到也不必沮喪——你總是可以重新開始荐吉。

Remember, focus on the benefits of rest and make a conscious effort to prioritize sleep. Seek ways to deal with stress, and make better rest a reality by planning and sticking to a consistent schedule, with goals and rewards to motivate you along the way.

你需牢記焙糟，要聚焦于休息的益處，致力于將睡眠作為重中之重样屠。尋求應(yīng)對壓力的各種辦法穿撮，用計劃和堅持固定作息來創(chuàng)造更好的睡眠，設(shè)定目標(biāo)痪欲，并在目標(biāo)實現(xiàn)的過程中以獎勵激勵自己悦穿。

What encourages you to sleep better? How do you make a rest a priority in your routine?

你受何影響想改善睡眠？你如何把休息提到日程重點业踢？

——想法——

1. 自從關(guān)于早起的話題流行起來以后栗柒，大量文章都鼓勵我們把起床的時間提前再提前，仿佛一個人要是不能早上5點起床學(xué)習(xí)知举、工作瞬沦，他就和一條咸魚沒有什么區(qū)別了。然而早起的前提是充足的睡眠雇锡，否則即便是早上成功的離開被窩逛钻，一個睡眠不足、精神恍惚的人锰提，恐怕也不會有什么學(xué)習(xí)效率或者創(chuàng)新的建樹曙痘。就算是《吉田醫(yī)生哈佛求學(xué)記》作者吉田穗波（書評點這里）芳悲，為了錯開帶孩子和上班的時間，早上3點起床學(xué)習(xí)边坤，最后沖刺進(jìn)了哈佛就讀名扛，她可是前一天晚上9點就睡覺的人哦，到了早上3點其實已經(jīng)休息了6個小時了茧痒。

對我本人而言肮韧，我每天睡眠7小時左右就足夠了，每天大概晚上10點到11點休息文黎，因此惹苗，早上6點左右起床是合適的。深度睡眠耸峭、休息充分的前提下桩蓉，5點起床也是可以實現(xiàn)的。偶爾有睡眠狀態(tài)不太好劳闹，可能會順應(yīng)身體的需求推到7點院究，或者8點才起床”咎椋總而言之业汰，充足的休息才是高效學(xué)習(xí)或工作的前提。早起不過是充分休息的副產(chǎn)品菩颖，通過早起样漆，獲得更多學(xué)習(xí)或工作的時間資源。所以晦闰，早起既不是原因放祟，也不是目的。

2. 在完成一項長期項目的過程中呻右，每個人都需要給自己一點獎勵跪妥。無論是逐漸調(diào)整作息，習(xí)慣早起声滥，還是每天持續(xù)學(xué)英語眉撵，或者堅持運(yùn)動以期減肥。人性是趨利避害的落塑，是貪圖安逸的纽疟。當(dāng)我們主動放棄了安逸，規(guī)劃自己向更高階邁進(jìn)時芜赌，就需要階段性的給自己獎勵仰挣。我就是采用每減5公斤給自己買一件小禮物的辦法，從3月到現(xiàn)在已經(jīng)減了13公斤缠沈。雖然進(jìn)度不算快，但勝在持續(xù)不反彈，采用的方法也比較健康洲愤，不激進(jìn)颓芭，而且成本相對較低。

3. 當(dāng)計劃被打亂柬赐，或者預(yù)期目標(biāo)沒實現(xiàn)時亡问，不要抓狂，也不要自暴自棄肛宋。這一點在長期減肥過程中尤其重要州藕，因為身體并不遵循簡單的加減法規(guī)則，也許一段時間的限制飲食和運(yùn)動之后酝陈，體重并沒有變化床玻，甚至還有可能出現(xiàn)上漲。這種時候最需要保持冷靜沉帮，客觀觀察锈死，究竟是時間尚短，努力還未發(fā)揮作用穆壕，還是采用的方法并不適合自己待牵，或不適合這個階段。從而針對性的采取行動喇勋，或者持續(xù)執(zhí)行原計劃缨该，或者增加一些新的內(nèi)容，或者干脆全盤取消川背，采取新的計劃和行動贰拿。

讀完本文全部內(nèi)容，你們有什么想法呢渗常？請告訴我壮不。

原文：How to Rewire Your Brain for Better Sleep

作者：ROSIE OSMUN

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