避免日間瞌睡的十二個小貼士(圖)

Nearly everyone has days when they feel sleepy. But for some people, excessive sleepiness actually gets in the way of daily work, childcare, and even leisure activities. This is known as hypersomnia, recurrent sleepiness that makes people want to nap repeatedly, even at work.

Not surprisingly, the problem of daytime sleepiness usually starts at night. Even missing just a few nights’ sleep, or not getting enough uninterrupted sleep, can slow you down and sour your mood.

Poor sleep habits are often the cause of daytime sleepiness. Before you go through any more groggy and crabby days, try these 12 ways to improve nighttime sleep and avoid daytime sleepiness.

幾乎每一個人都有在白天感到睏乏的時候。但是，對一些人來說，過分的瞌睡妨礙了日常的工作，照顧孩子，甚至連休閒活動的時間都沒有了。這被稱爲嗜睡症，周而復始的睏意讓人想不時的打一會盹，即使是在工作的時候。

不足爲奇的是，日間睏倦的問題通常在夜晚的時候就發生了。即使失去了一些晚上的睡眠，或者沒有得到足夠的不被打斷的睡眠，都會讓您反映慢下來並且心裏很沮喪。

不好的睡眠習慣通常是日間奢睡的根源。再你經歷更多的沒有生機和易暴躁的日子之前，試一下下面的十二中方法來改善你的夜晚睡眠質量並避免日間睏倦。

1. Get adequate nighttime sleep.
That may sound obvious, but many of us succumb to shaving an hour or two off our sleep time in the morning or at night to do other things. Most adults need seven to nine hours a night, and teenagers usually need a full nine hours. Block out eight or nine hours for sleep every night.

1、充足的夜晚睡眠

這聽起來是不足爲奇的，但是我們中的許多人都會從我們的睡眠時間裏剔除一到兩個小時去做其他的事情。不管這是發生在清晨還是夜裏。大多數成年人需要7到9個小時的夜間睡眠，青年人通常需要足足9個小時的睡眠。每晚爲你的睡眠規劃好8到9個小時。

2. Keep distractions out of bed.
“Reserve your bed for sleep and sex,” says Avelino Verceles, MD, assistant professor at the University of Maryland School of Medicine and director of the school’s sleep medicine fellowship. “You shouldn’t read, watch TV, play video games, or use laptop computers in bed.” Don’t do your bills or have heated discussions in bed either. They may leave you sleepless.

2、讓干擾遠離你的牀

馬里蘭大學的助理教授，學院睡眠醫學基金主席，阿維利諾維切里斯說：爲睡覺和性愛保留你的牀，你不應該讀書，看電視，玩視頻遊戲，或者在牀上用手提電腦。不要在牀上做你的賬單或者令人興奮的話題。這些會讓你失眠的。

3. Set a consistent wake-up time.
People who have problem sleepiness are often advised to go to bed and get up at the same time every day, including on weekends. But randomly setting an ideal bedtime can lead to more frustration if you suffer from insomnia and already have trouble falling asleep, says Barry Krakow, MD, medical director of Maimonides Sleep Arts and Sciences Ltd. in Albuquerque, N.M., and author of Sound Sleep, Sound Mind: 7 Keys to Sleeping Through the Night.

Instead, Krakow suggests starting out by setting a wake-up time only. “Stick by that for the first few weeks or even months to establish a rhythm,” he says. “That process of always getting up at the same time helps to anchor the circadian rhythm. And if you do that and have a bad night, you’ll also to be sleepier the next bedtime.”

3、設置一致的起牀時間

有睡眠問題的人通常會被建議每天在同一時間上牀睡覺並且按時起牀，在週末的時候也不例外。邁蒙尼德睡眠藝術和科學有限公司的醫學主席，巴里.克拉科夫說：但是如果你有失眠問題並且不能夠入睡的話，機設定一個理想的就寢時間會導致你更加沮喪。在新墨西哥的阿爾伯克基市，《充足睡眠，良好心態》一書的作者指出了一覺睡到天亮的確7個關鍵。相反的，克拉科夫建議從僅設定一個起牀時間開始。他說：堅持下去，幾個星期或數月來建立一個節奏。總要每天在同一個時間起牀的方法可以幫你固定住一個生理的節奏。如果你這樣做的話，即使你一個晚上沒有睡好的話，在下一個就寢時間的時候你將會更加有睡意。

4. Gradually move to an earlier bedtime.
Another approach to getting into a consistent schedule is to try going to bed 15 minutes earlier each night for four nights. Then stick with the last bedtime. Gradually adjusting your schedule like this usually works better than suddenly trying to go to sleep an hour earlier.

4、逐步的更早的就寢

形成一個不變的時間表的另一個方法就是在四天之內每天試着提前一刻鐘就寢。然後堅持最後一次就寢的時間。像這樣逐步的調整就寢的時間往往比突然一下子早睡一個時間效果更好。

5. Set consistent, healthy mealtimes.
Regular mealtimes, not just regular sleep times, help regulate our circadian rhythms. Eating a healthy breakfast and lunch on time -- rather than grabbing a doughnut and coffee in the morning or a late sandwich on the run -- also prevents energy deficits during the day that will aggravate your sleepiness. Plan to finish eating meals two to three hours before bedtime.

5、設定一個一致的，健康的飲食時間

不僅是有規律的睡眠時間，有規律的飲食時間也對調節我們的生理節奏有幫助。按時吃健康的早中餐——而不是早上隨手拿點油炸圈餅，喝點咖啡或者跑着吃些三明治——這可以防止我們在白天能量不足，如果能量不足的話將使你白天更睏乏。計劃在就寢兩三個小時之前吃晚餐。

6. Exercise.
Regular exercise (30 minutes a day on most days) offers multiple benefits for sleep. Exercise, especially aerobic exercise, generally makes it easier to fall asleep and sleep more soundly.

Exercise also gives you more daytime energy and keeps your thinking sharp. And if you exercise outside in daylight, you get still more benefits. Sleep experts recommend 30 minutes of exposure to sunlight a day because daylight helps regulate our sleep patterns. Avoid exercising within three hours of bedtime.

6、做運動鍛鍊

有規律的體育鍛煉（大多數的時間堅持每天30分鐘）對睡眠有諸多益處。運動，特別是有氧運動通常會使入睡更容易並且讓你睡得更香。運動同時也使你白天的時候精力更充足，思維更敏銳。並且如果你在戶外的陽光下運動的話，你將得到更多的益處。睡眠專家建議每天30分鐘的日照時間，因爲陽光幫助你調節我們的睡眠模式。就寢前三個小時之內不要有體育運動。

7. De-clutter your schedule.
“If you don’t think you can allow seven or eight hours for sleep, then you need to look at your schedule and make some adjustments,” says Verceles. “Move some activities from nighttime to early evening or from early to late morning.” Try to eliminate tasks that aren’t really important. Getting enough sleep at night will help you function better during your remaining activities.

7、梳理你的時間表

維切里斯說：如果你沒有七到八小時的睡眠時間的話，你就需要查看一下你的時間表來做些調整了。從晚上移去一些活動到傍晚或者上午。排除那些並不是真的很重要的任務。晚間睡眠充足的話將有助於你白天在剩下的活動中表現的更好。

8. Don’t go to bed until you’re sleepy.
If you go to bed when you’re just tired, you probably won’t be able to fall asleep, Krakow says. “Distinguish between the feeling of sleepiness and being tired. Get into bed when you’re sleepy -- eyes droopy, you’re drowsy, you feel like you’re nodding off. It’s a very different kind of feeling.”

8、如果你沒有睡意，不要上牀睡覺

克拉科夫說：如果當你感覺僅僅有點累的時候就上牀睡覺的話，你很有可能不能入睡。要區分睏倦和疲倦有不同感覺。當你感覺睏倦的時候再上牀睡覺——眼睛是沒有精神的，你也會感到昏昏欲睡的，你會感到你好像在打盹似的。那是一種完全不同的感受。

9. Don’t nap late in the day.
Late afternoon napping can make daytime sleepiness worse if because it can interfere with nighttime sleep.

9、不要在白天的晚些時候小睡

傍晚的時候打個小盹會讓日間瞌睡更加嚴重——如果因爲這會妨礙夜晚的睡眠。

10. Create a relaxing bedtime ritual.
A relaxation routine before bedtime can help you separate from the day -- especially from activities that are over-stimulating or stressful, making it difficult to sleep. Try meditation, soaking in a hot bath, listening to soothing music, or reading a book. A cup of herbal tea or warm milk can also be soothing, but skip those if they cause you to wake at night to go to the bathroom.

10、創造一個放鬆的就寢儀式

一個睡前的放鬆程序可以幫你遠離白天的生活——特別是已經完結的活動——刺激的或者是緊張的，都會讓睡眠變得困難。試着沉思冥想，泡個熱水浴，聽些舒緩的音樂或者讀本書。一杯花草茶或者一杯溫的牛奶也是令人舒緩的，但是如果這些會讓你晚上去洗手間的話就不要喝這些東西了。

11. Avoid "nightcaps."
People often think that alcohol helps sleep, but it actually robs you of deep sleep, which is essential for feeling well rested. When the effects of alcohol wear off during the night, you’ll probably be wide awake again.

11、不要在臨睡前喝酒

人們通常會想酒精有助於睡眠，但酒精通常會把酣睡從你那偷走，而酣睡對休息好來說是至關重要的。當酒精的作用在夜間逐漸消逝時，你就會再次完全的醒來了。

12. See a sleep specialist.
Daytime sleepiness can be caused by sleep disorders. If you are excessively sleepy consistently during the day even when you sleep well or if you fall asleep without warning during daily activities, you may have a sleep disorder such as narcolepsy or sleep apnea, a breathing problem that occurs during sleep. According to Krakow, undiagnosed and untreated sleep disorders are probably the greatest cause of daytime fatigue and sleepiness.

Problem sleepiness can also be caused by certain illnesses and medications. And mental conditions such as depression, posttraumatic stress disorder, and anxiety are very commonly linked to sleep problems.

A sleep specialist can design a treatment program for you that treats the underlying sleep disorder and helps you develop better sleep habits and attitudes though cognitive behavioral therapy. Sometimes it takes a combination of medication and behavioral therapy to eliminate daytime sleepiness, but it can be done.

12、去看睡眠專家

日間奢睡可以是由睡眠紊亂造成的。如果你晚上睡得很好但是白天還是持續過度睏乏或者你不注意警告，在日間活動時入睡的話，你也許患有睡眠紊亂，例如：猝睡症或睡眠呼吸中止症——一種在睡眠時出現的呼吸問題。據克拉科夫說，尚未找出原因的不能治癒的睡眠紊亂很有可能是日間疲勞和睏乏的最大原因。

睡眠問題還可能由特定的疾病和藥物引起。精神狀態如：沮喪、創傷後應激障礙和焦慮通常都和睡眠問題聯繫在一起。

睡眠專家能爲你設計一個治療項目來治療你潛在的睡眠紊亂問題並能通過認知行爲治療來幫助你養成好的睡眠習慣和態度。有時需要藥物和行爲治療結合來消除日間嗜睡，但他總是可以治癒的。