调整时间很难。如何在今晚睡个好觉

If turning back the clock an hour for the end of daylight saving time leaves you feeling jangly, imagine the toll that chronic sleep loss can take on your health.
如果在夏令时结束时把时钟往回拨一小时会让你感到不适，想象一下长期睡眠不足会对你的健康造成多大的损害。
The evidence has piled up. We all need good sleep. And our bodies crave regular routine. Without it, we set ourselves up for increased risk of anxiety, depression, weight gain, even dementia.
证据越来越多。我们都需要好的睡眠。我们的身体渴望规律的生活。生活不规律，我们就会增加焦虑、抑郁、体重增加甚至痴呆的风险。
So, if you're trying to adjust to the time change or are just ready to change your habits overall, what can you do?
所以，如果你正试图适应时间的变化，或者准备彻底改变你的习惯，你能做什么呢?
It turns out, getting good sleep is very much dependent on your daytime routines, beginning the moment you wake up.
事实证明，获得良好的睡眠很大程度上取决于你白天的日常生活，从你醒来的那一刻开始。
So in addition to committing eight hours to your bed each night, here are four things you can do during the day to sleep better tonight.
所以，除了每晚保证8小时的睡眠外，你还可以做以下4件事来改善你的睡眠。
1. Open the blinds, or better yet, go outside!
打开百叶窗，或者出去更好! Try to start your day with a bath of sunlight. Open the blinds. And, if you can, go outside for at least 20 minutes in the early to midmorning hours. Studies show that daylight exposure in the morning tends to lead to better sleep at night.
试着从沐浴阳光开始你的一天。打开百叶窗。如果可以的话，每天早上至少出去20分钟。研究表明，早晨暴露在日光下有助于晚上的睡眠。
"Daylight is one of the most powerful resetters of our 24-hour clock," says Matthew Walker, a professor of neuroscience and psychology at the University of California, Berkeley, and founder of the Center for Human Sleep Science.
加州大学伯克利分校神经科学和心理学教授、人类睡眠科学中心创始人马修·沃克说:“日光是我们24小时时钟最强大的重置器之一。”
"When daylight comes through the eyes, it actually turns the faucet off on melatonin," Walker explains. As melatonin diminishes, "your brain now realizes, 'Oh, it must be daytime,' " Walker says. It's your body's natural wake-up call.
沃克解释说:“当日光透过眼睛时，它实际上关闭了褪黑激素的开关。”随着褪黑激素的减少，“你的大脑现在意识到，‘哦，一定是白天了，’”沃克说。这是你身体的自然警钟。
One study, published in 2017 in the journal Sleep Health, found that office workers who were exposed to more light in the hours between 8 a.m. and noon were able to fall asleep more quickly and sleep more soundly compared to people who were exposed to less light.
2017年发表在《睡眠健康》杂志上的一项研究发现，与较少接触日光的人相比，早上8点到中午接触更多阳光的办公室职员能够更快入睡，睡得更香。
2. Give up the afternoon latte. (Yes, really!)
放弃下午的拿铁。(是的, 真的!)
Even if you think you're one of those people who can drink coffee after dinner and sleep just fine, you're probably a little wrong.
即使你认为自己是那种可以在晚饭后喝咖啡，睡个好觉的人，你可能也错了。
"I think people misunderstand caffeine and how it works with sleep," Walker says.
“我认为人们误解了咖啡因以及它是如何影响睡眠的，”沃克说。
A study published in the Journal of Clinical Sleep Medicine found that when people consumed caffeine even six hours prior to bedtime, it significantly disturbed their sleep compared to those who consumed a placebo.
发表在《临床睡眠医学杂志》上的一项研究发现，与服用安慰剂的人相比，即使是在就寝前6个小时服用咖啡因，也会显著扰乱他们的睡眠。
Some people fall asleep just fine after consuming caffeine, but Walker says there may be a downside. He says research has shown when you give people a standard cup of coffee, even if they fall asleep, they get less deep sleep.
有些人在摄入咖啡因后就能安然入睡，但沃克说这也有不好的一面。他说，研究表明，如果你给人们一杯标准的咖啡，即使他们睡着了，他们的深度睡眠也会减少。
"I think people need to be quite mindful of the timing of their caffeine," Walker says — and think about putting the brakes on caffeinated drinks by late morning.
沃克说:“我认为人们需要注意摄入咖啡因的时间，”并考虑在上午晚些时候停止饮用含咖啡因的饮料。 3. Move your body and get tired
动一动你的身体，让自己累起来
As hard as it may be to fit a workout routine into your day, it's worth it.
尽管在你的日常生活中安排一项锻炼计划很困难，但它是值得的。
Exercise may help to promote good sleep in two ways. Physical activity is known to reduce anxiety, so this alone may contribute to good sleep.
锻炼可以在两个方面促进良好的睡眠。众所周知，体育活动可以减少焦虑，所以这可能有助于良好的睡眠。
4. Limit your evening alcohol intake
限制你晚上的酒精摄入量
Have you ever crashed after a night of drinking, only to wake up suddenly in the middle of the night? Yep, alcohol has some counterintuitive influences on our sleep.
你是否有过这样的经历:喝了一整晚的酒后，半夜突然惊醒?是的，酒精对我们的睡眠有一些违反直觉的影响。
"Many people see alcohol as a sleep aid," Walker says. "Unfortunately, it's one of the greatest misunderstood substances. It is not a sleep aid at all."
沃克说:“很多人认为酒精有助于睡眠。不幸的是，它是最容易被误解的物质之一。它根本不是安眠药。”
There's a lot of research showing alcohol's bad effects on sleep.
有很多研究表明酒精对睡眠有不良影响。