如何睡得一晚好覺
How To Get A Good Night's Sleep : This film shows you what you can do to make sure you get a good night's sleep. VideoJug presents you with some simple steps on how to sleep well, from your bed to your diet, our aim is to help you sleep better at night.
如何睡一晚好覺：這個短片將會告訴你怎麼做才能睡上一晚好覺。VideoJug向你介紹一些簡單的方法，從牀鋪到飲食，來讓你獲得優質的睡眠。
Step 1: Food and drink Avoid coffee, tea, cocoa and cola drinks late in the evening as they all contain caffeine, which may keep you awake. Remember, your nightcap has a price. Malted food drinks - like Ovaltine - are much better. Bedtime snacks can help too. But don't stuff yourself,beacause your body will have to stay awake half the night digesting your meal, so you won't feel rested in the morning. Milk, turkey and peanuts all contain chemicals that help the brain relax. Why not have a turkey and peanut butter sandwich?
1. 關於飲食
晚上不要很晚了還喝咖啡、可可和可樂等飲料，因爲他們都含有咖啡因，而咖啡因會讓你難以入睡。記住，睡前喝飲料會有副作用的。麥芽食品飲料如阿華田就好的多了。睡前吃點點心也能助你入睡。但是不要吃的太多，因爲吃太多的話你的肚子就會花上大半夜的時間去消化，你到早上醒來時就會感到沒有休息好。牛奶、火雞肉和花生豆含有幫助大腦放鬆的化學成分。來塊火雞肉加花生醬的三明治如何？
Step 2: Sleeping position Another thing that affects the quality of your sleep is the position you sleep in. We all have our preferences, but for a perfect night's sleep you should try to keep your body in a 'midline' position, where both your head and neck are kept roughly straight. All you need is a properly supportive and comfortable bed and some strategically placed pillows. If you sleep on your side, place a pillow between your knees, this will help support your hips. If you sleep on your back: Place pillows under your knees to take the load off the lower back. Make sure there are enough pillows to support the neck and head in the midline position, thereby preventing the head and neck tilting forward or back. Sleeping on your front isn't recommended. Head and neck are twisted in this position, which is bound to give you aches and pains.
2. 睡姿
影響你失眠質量的另一個因素就是你的睡姿。我們都有自己喜歡的睡姿，但是爲了睡得好，我們應該嘗試"中線"睡姿，頭和脖子保持在一條直線上。這樣，你還需要的就是一張舒適的牀，和幾個精心擺放的枕頭。如果你選擇側臥睡姿，在兩膝之間放個枕頭，這樣能讓你的髖關節放鬆。如果你喜歡平躺着睡覺，把枕頭放到膝蓋下，以便減輕背部下方的壓力。採用"中線"睡姿時，一定要確保有足夠多的枕頭來支撐你的頭部和脖子，以免讓頭和脖子前後傾斜。趴着睡是不可取的。這種睡姿，你的脖子是彎曲的，會讓你感到疼痛。
Step 3: The 4 Rs Getting to sleep is all about the 4 Rs - Regularity, Routine, a Restful bedroom and the Right bed. p
3.4個R
入睡一定要謹記4個R：Regularity(規律)，Routine(習慣)，a Restful bedroom(安靜的臥室)和the Right bed(舒服的牀)。
Step 4: Regularity Regularity of bedtimes and getting up times helps ensure good sleep. If possible, try and go to bed and wake up at the same time every day. Keep your bedroom dark while you are sleeping so that the light will not interfere with your rest. As soon as it's time to wake up, open the curtains or turn a light on. Light helps your body know it's time to wake up. Planned daytime naps are fine, but naps caused by sleepiness will ruin your night-time sleep. Try to stay awake all day if you can. Regular exercise is important too -it helps regulate your body clock.
4. 規律
起居規律有益於睡眠。如果可能的話，嘗試每天都在同一時間睡覺和起牀。睡覺時保持臥室是黑暗的，以免光線影響你休息。到起牀的時候了，就立馬拉開窗簾打開或者把燈打開。光線能夠告訴你的身體該起牀了。白天有規律的小憩倒是沒什麼，但是睡多了到晚上你就該睡不着了。所以白天儘可能地不睡覺。有規律地做些運動也很重要，能夠幫你規律你的生物鐘。
Step 5: Routine Having a bedtime routine - like having a bath before bed - will help your brain wind down and prepare you for sleep. Reading a book or listening to the same piece of calming music every night may help too. Anxiety excites the nervous system, making you more alert. Write down your worries and possible solutions before you go to bed, then stop thinking about them!
5. 習慣
睡前習慣-如上牀前洗個澡-能夠幫助大腦放鬆下來，準備入睡。每晚看看書或者聽同一點安眠曲也會起到助眠作用。焦慮會使神經系統興奮，使你毫無睡意。在上牀前把自己憂慮的事情以及可行的解決方案寫下來，睡覺的時候就不要想啦！
Step 6: Restful bedroom Your bedroom should be a place for sleeping only. It is not a good idea to use your bed for doing work, making phone calls etc. Help your body recognize that this is a place for rest by getting rid of anything work-related before you go to bed.
6．安靜的臥室
臥室應該只是用來睡覺的地方。在牀上工作、打電話等都是不可取的。在上牀前不要做與工作相關的事情，讓你的身體意識到，這就是休息的地方。
Step 7: The Right bed You need to look after your bed. Turn themattress over every few months. It should get replaced every 10 years at least.
7.舒服的牀
你需要照看好你的牀。每隔幾個月就把牀墊翻過來。至少每隔10年要更換一次牀墊。
