摘要：Create a Sleep - Friendly Environment-- - Keep your bedroom dark, quiet, and at a comfortable temperature, usually around 60 - 67

以下是一些有助于获得良好睡眠的小贴士（Here are some tips for a good night's sleep）:

①营造适宜睡眠的环境：- 保持卧室黑暗、安静，并将温度控制在舒适的范围内，通常为 60 至 67 华氏度（15 至 19 摄氏度）。如有需要，可以使用遮光窗帘和耳塞。

Create a Sleep - Friendly Environment-- - Keep your bedroom dark, quiet, and at a comfortable temperature, usually around 60 - 67 degrees Fahrenheit (15 - 19 degrees Celsius). You can use blackout curtains and earplugs if needed.

②确保床垫和枕头舒适且有支撑性（软硬适度）。

Make sure your mattress and pillows are comfortable and supportive.

③ 坚持作息规律：-每天在相同的时间上床睡觉和起床，包括周末。这有助于调节身体的生物钟。

Stick to a Schedule--Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock.
④限制屏幕使用时间：智能手机（smartphones）和电脑等电子设备发出的蓝光会干扰睡眠。睡前至少一小时避免使用这些设备。

Limit Screen Time—The blue light from electronic devices like smartphones and computers can interfere with sleep. Avoid using them for at least an hour before bed.

⑤注意饮食：临近就寝时间避免吃油腻的食物、喝含咖啡因的饮料和饮酒。吃点像香蕉或几块饼干这样的小零食是可以的。

Watch Your Diet -- Avoid heavy meals, caffeine, and alcohol close to bedtime. A light snack like a banana or a few crackers can be okay.

⑥ 睡前放松：泡个热水澡、做做深呼吸或轻度拉伸，帮助身心放松。读读书（不是电子书）也是放松的好方法。

Relax Before Bed——Take a warm bath, practice deep breathing, or do some light stretching to help your body and mind relax. Reading a book (not an e - book) can also be a good way to unwind.

来源：面对