是否曾因多喝了一杯烈酒而半夜醒來？科學家說這是由酒精誘發的睡眠中斷.
Drinking too much booze affects your sleep pattern and quality as well as daytime alertness. In fact, one study has identified that alcohol, while improving the time it takes to fall asleep actually interrupts REM sleep later in the night.
過度酗酒不僅影響睡眠模式和質量,還會影響白天的警覺性.實際上,已有研究證實酒精在延長入睡時間的同時,還會打斷夜里的REM睡眠（即快速眼動睡眠,在此睡眠階段,眼球會快速移動,大腦神經元的活動與清醒的時候相同）.
The obvious solution here is to drink less but if you are going to have a couple of glasses of wine give your body a few hours to process the alcohol before hitting the hay.
顯而易見,要睡得好就得少喝酒.但如果你要小酌幾杯,記得在睡前留出幾個小時讓身體消耗體內的酒精.
You don't exercise at all
根本不運動
People have long disputed the benefits of exercising before sleep but studies show that if you don't get moving over the weekend, it can really throw off your sleep pattern.
人們對睡前鍛煉的好處一直爭論不休,然而研究表明,如果在周末一點不動,睡前鍛煉可能真的會攪亂你的睡眠模式.
A study from Appalachian State University in North Carolina showed that morning workouts in particular are ideal for achieving the best quality sleep each night with early exercisers having up to 75 percent more deep sleep than those who exercised later in the day.
北卡羅來納州阿巴拉契亞州立大學的一項研究表明,早晨鍛煉是每晚獲得高質睡眠的理想選擇,早起鍛煉的人深度睡眠時間比晚些時候鍛煉的人多75%.
While you might be tempted to take the weekend off, your body needs a regular pattern so try and get at least 10 minutes of activity early in the day or wind down with some relaxing yoga moves before bed.
你可能是想在周末休息一下,但你的身體需要規律的作息.所以,嘗試在早上的時候鍛煉至少十分鐘,或在睡前做舒緩的瑜伽放松下來.
You're binge-watching TV
瘋狂煲劇
We're all guilty of spending the occasional lazy Sunday in front of the TV but it could be the reason that you're finding it so hard to fall asleep at night.
我們都會因偶爾在電視前度過慵懶的周日而內疚,但這可能是你晚上難以入睡的癥結.
While you might be static in stance your brain is constantly stimulated which could make it harder to switch off. One study has even shown that when people's television time was restricted, they actually went to bed earlier and slept for a longer period; maybe that next episode can wait after all.
盡管你可能一直坐著沒動,但大腦在持續受到刺激,很難安靜下來.一項研究甚至表明,當人們看電視的時間受到限制,他們會早些上床,有更長的睡眠時間；下一集畢竟可以以后再看嘛.
Try and get some activity in to your day and make sure to give your body time to unplug away from artificial light before heading to bed.
試著白天時活動一下,睡覺前一定要讓身體有時間從人造光源中抽離.
英文來源：每日郵報
