4個提高睡眠質量的簡單習慣

Eat Right & No Meals within 4 Hours of Rest. If you eat a 16 ounce steak and potatoes an hour before you go to bed, your body will hate you. Your body needs time to digest while still awake. On top of that, the crappier food you put in your body, the more difficulty your body has to work to digest it. Think of it this way…How would you like to work a 10 hour shift and then your boss gives you the toughest work of the day and tells you to get it done in an hour? I doubt you would like it much and I know your body doesn’t. Last note, have a small (200 calories or less) and healthy snack 2 hours before sleep to kill the late-night gorging urges.
正確飲食&休息的四小時內不要加餐
如果你睡前吃了16盎司的牛排和土豆，你的身體會討厭你。醒着的時候你的身體需要時間來消化。首先，越是吃劣質的食物，你的身體消化起來就越困難。可以這麼想，你是否喜歡工作10小時後老闆有給你一天中最難的工作，並命令你1個小時做完它？我懷疑你會喜歡，但是你的身體不會這樣的。最後，在睡前兩小時吃少點兒（不多於200卡路里）健康的小吃來消滅深夜的急迫的狼吞虎嚥。

Workout for AT LEAST 30 Minutes EVERYDAY. Something that annoys me a lot is when I hear on TV that people just need three 30 minute workouts a week. That’s ridiculous. Every person should be getting a 30 minute workout daily along with implementing a healthy diet. When you get that workout in, you expend energy that your body has to recover from. Recovery your body gets when sleeping. The harder you push your body, the faster it falls to sleep and the better it sleeps.
每天至少鍛鍊30分鐘
當我看到電視上說人每週只需30分鐘鍛鍊的時候，我很惱火。那太荒謬了。人每天都應該在完善健康飲食的同時進行30分鐘的鍛鍊。鍛鍊的時候你消耗了你身體恢復的能量，它可以使你儘快入睡而且睡的更香。

Turn that DAMN TV off! There are a few shows I watch still, but they never will get in my way of sleep. For the last 4 years or so, I have tried not to have any electronics in my bedroom. That includes the TV. At the moment, there is an exception because my girlfriend and I are renting a room and, well, she got to make the call on this one. Still though, I have set rules for myself. The bedroom is for sleeping, changing, and, well, a few other things. It’s a place of rest and relaxation. It isn’t supposed to keep me up until the next 30 minute TV segment goes by. Take the TV and computer out of your room.
把那個該死的電視機關掉！
現在我仍看一些節目，但是它們從不會影響我睡覺。過去大約四年，我試圖在我的寢室不放任何電器，包括電視。當然有例外，因爲我和我女朋友合租一個屋，她執意要安放電話。儘管這樣，我對自己下了準則，臥室是用於睡覺，改變或是其他事情。是休息和放鬆的場所。我不會讓下一個30分鐘的電視節目而熬夜。把電視和電腦搬出你的屋子。

Get to the Point Where You Don’t Need an Alarm. I am usually up before 6 am. I try to manage a lifestyle that allows this to continue and it has been successful. By staging on a regimented daily life, waking at around the same time is not difficult. The best part is that I do not need an alarm. A question to ask yourself…If I didn’t have an alarm, what time would I get up? If that time is the time you need to get up, you should probably toss the alarm. If the time you actually get up is much later than the time you do get up, make drastic changes to your current daily lifestyle and the time you go to sleep. No one should need an alarm.
直入話題：你在哪裏不需要鬧鐘
我通常早上6點前醒。我試圖併成功的制定並維持好一個生活方式。通過嚴格管制生活，在相同的時間起牀不是困難的。對於我來說不需要鬧鐘太好了。
一個重要的問題問你自己：如果不需要鬧鐘，我想幾點起？
如果那個時間是你必須要起的，你應該設定鬧鐘。要是經常起得晚的話，你要對你日常生活已經睡覺時間進行徹底的改變。沒有人需要鬧鐘！