兩招提高你的睡眠質量

第一

First

你要早起早睡。

You need to get up and go to bed early.

21點至5點之間這是睡眠的最佳時間。

It is the best time to be sleeping from 21:00 to 5:00 a.m.

你在這個時間睡覺效果是最好的。

It is the best time to sleep.

所以，要想在這個時間睡覺呢

So, if you want to fall asleep at this time,

首先做的是早起。

first you need to get up early.

你早晨起的早，

If you get up early in the morning,

那麼你晚上自然瞌睡的早，

you'll get sleepy early at night.

那你就可以實現，

Then you can

21點至5點之間睡覺了。

be sleeping from 21:00 to 5:00 a.m.

第二點就是，當你非常瞌睡瞭然后你在上床睡覺。

Second, go to bed when you feel very sleepy.

很多人他老早上床睡覺，

Many people go to bed too early,

睡又睡不著，

but cannot fall asleep,

然後一直在焦慮，

then they feel constantly anxious.

這樣帶著焦慮入睡的話效果是不好的。

It is really not good if you go to sleep with anxiety.

你必須要讓自己在非常瞌睡的時候再去睡覺。

You need to go to bed, when you feel very sleepy.

你可以做一些家務，

You can do some housework;

你可以看書，

You can read books

看到你坐在那裡就可以睡著的時候，

to whenever you can fall asleep even sitting there.

然後你就上床。

Then go to bed.

隨意的躺在床上，

Lie in bed casually,

然後這樣不知不覺睡著了，

And you will fall asleep unconsciously,

睡眠效率就會提高。

Accordingly your sleep quality will be improved.

這兩招非常非常簡單，

These two steps are really easy,

但是很有效。

but quite effective.