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We all love sleep. But most people don’t get enough of it.
我们都热爱睡眠。但大部分人都睡不够。
Each year, the average American loses 11 days worth of productivity from lack of sleep.
普通美国人每年都会因为睡眠不足浪费11天的产出。
This sleepiness can lead to memory loss, difficulty concentrating, and lack of motivation.
困倦会造成记忆力下降、精力涣散以及缺乏动力。
The average adult needs between 7 and 8 hours of sleep a night.
普通成年人每晚需要7到8小时的睡眠。
But the quality of sleep matters, too.
但睡眠的质量也很重要。
Here are a few tips for the best rest possible:
要想尽可能睡个好觉，这里有一些建议：
First, Cool down your room.
首先，降低房间温度。
The best sleep, on average, happens when the surrounding environment is around 65 degrees Fahrenheit.
一般情况下，最佳睡眠的环境温度在65华氏度（18.3摄氏度）左右。
And you might fall asleep faster if you warm your body up just before bed.
其次，睡前让身体暖和起来也能帮助大家更快入睡。
Coming out of, say, a warm shower into a cooler room causes a slight decrease in body temperature
打个比方，从温暖的浴室进入更凉的房间，体温会稍有降低，
that can help make you drowsy by slowing down your metabolism.
新陈代谢减慢，人也会更容易感到困倦。
Even if you’re tucked under a warm blanket, researchers find that a cool head is conducive to better sleep.
研究人员发现，即使要蜷缩在温暖的毯子下，把头露在外面也能帮助睡眠。
Next, use light to your advantage.
接下来，合理利用光线。
Your body has a natural sleep cycle regulated by exposure to light.
人体会根据环境光线自动调节睡眠周期。
So in the morning, get a nice dose of light to tell your brain it’s time to wake up.
因此，到了早上，一束恰到好处的光会告诉我们大脑是时候起床了。
An hour before bed, dim lights and turn off screens.
睡前一小时，把灯光调暗，关掉电子设备。
This cues the brain to prepare for sleep.
大脑就会接收到准备入睡的信号。
Finally, if you really want to get really serious about good sleep, you can incorporate herbs into your nighttime routine.
最后，如果你是很认真的地想要睡好，还可以在睡觉时来点儿草本配方
You can either breathe in a lavender oil before bed or put a lavender pillow on your eyes while you sleep.
睡前闻一闻薰衣草精油，或是戴薰衣草眼罩睡觉。
Now this probably sounds really new agey,
虽然听着有点新奇，
but the controlled trials done with lavender as a sleep aid actually really back up its benefits.
但和用薰衣草助眠的对照试验表明，薰衣草真的管用，
The effect is likely stronger if you pair lavender with some other relaxing evening routine like journaling or meditation.
搭配写日记或冥想等其他放松的睡前活动效果尤为明显。
So give these tips a try and see if better sleep can help improve your life during the day.
大家不妨尝试一下这些建议，看看好的睡眠是否有助于改善你白天的生活。
