睡得好的三个"规则"

很多人都有这样的苦恼：要么入睡很难，要么半夜醒来就再也睡不着。

Many people find it difficult to get to sleep and to stay asleep all night.

关于怎么解决这个问题，网上有很多建议，你可能都听过。但下面这三个睡眠"规则"，对你来说也许是新的。

There is a lot of advice online about how to do this that you've probably heard before. But here are three sleep "rules" that may be new to you.

10-3-2-1 规则

The 10-3-2-1 rule

这个规则说：想睡觉之前 10 个小时，就不要再喝含咖啡因的东西了。然后，就寝前 3 小时，停止吃东西、停止喝酒。

This rule says that you should stop drinking things containing caffeine 10 hours before you want to go to sleep. Then, stop eating and stop drinking alcohol three hours before you sleep.

睡前 2 小时，停止工作。睡前 1 小时，不再看屏幕。

Two hours before you go to sleep, stop working. And one hour before sleep, stop using screens.

6-30 规则

The 6-30 rule

如果 10-3-2-1 规则太难做到，那 6-30 规则可能轻松一些！它和上一个类似，但说的是：睡前 6 小时不再喝茶或咖啡，直到睡前 30 分钟之前都还可以看屏幕。

If the 10-3-2-1 rule seems difficult, the 6-30 rule might be a little easier! It's a similar rule, but it says you should stop drinking tea or coffee six hours before you go to bed. And it says that you can use screens up to 30 minutes before bed.

7-1 规则

The 7-1 rule

这个规则不能保证你睡得好，但它建议：每天晚上要在差不多相同的时间睡觉。

This rule doesn't guarantee you a good night's sleep. But, it says that you should go to bed at about the same time every night.

它说，每天都要在同一个 1 小时的时段里上床睡觉。比如，晚上 10 点到 11 点之间——这就是"1"的意思。然后，力争睡够 7 个小时。

It says you should always go to bed in the same one-hour window. For example, between 10 p.m. and 11 p.m. That's what the "1" means. And you should try to get seven hours of sleep.

研究发现，这两个习惯都对我们的健康有好处。

Studies have found that both of these habits are good for our health.