双语：你想要拥有一个清醒而美好的上午吗？

蓝丝巾1

1. Cut back on the caffeine.

不要喝咖啡

Just as sugar amps up your insulin levels, caffeine can up your adrenaline. If you are a heavy coffee drinker you should also cut back on the Joe, and attempt to not drink any after 5 p.m.

糖会让胰岛素水平上升，咖啡也会让肾上腺素水平上升。如果你是个要和很多咖啡的人，你应该少喝咖啡，并且在5点以后精良不要喝咖啡。

2.Have some fruit.

吃些水果

A small amount of carbohydrates before bed time will help your body to produce melatonin. Reach for a handful of grapes, an orange, or any small amount of fresh fruit to help you into La-La Land.

睡前使用少量的碳水化合物会帮助你的身体产生褪黑激素。使用葡萄、橘子或一些其他的新鲜水果梦帮助你更好的进入梦乡。

3.Take a melatonin supplement.

食用营养品

If your internal clock needs a hard reset, starting with a melatonin supplement could work wonders. Take these supplements an hour before you plan to fall asleep.

如果你需要调节自己的正常作息时间，补充一些褪黑素可能会有用。在睡觉前一小时食用营养品。

4.Drink herbal tea.

喝花草茶

No Sugar. No caffeine. Yes to herbal tea!

不吃糖，不喝咖啡，就喝花草茶。

Herbals teas are a great way to unwind and relax at the end of the day. Peppermint and chamomile are some of my favorites.

辛苦一天，花草茶是一种帮助人体放松的好方法。薄荷和洋甘菊是我喜欢的。

5.Read more.

多阅读

If diet and exercise contribute to sleep, so does a quiet mind. Take that cup of herbal tea and sit down with some light reading to relax your mind.

如果饮食和运动能有助于睡眠，那么平静安宁的心也可以。泡一杯花草茶，坐下来在灯下阅读放松你的心灵。

6.No electronics in bed, ever.

床边不要有电子设备

And another topic I could go on about forever about is how smartphone have destroyed sleeping habits. I set my phone for “night mode”, meaning at precisely 11pm my phone goes silent until 6am. 。我想说的另一点就是智能手机已经永久性的改变了我们的睡眠习惯，我把我的手机设置成“夜间模式”，也就是说从晚上11点到第二天早上6点都是静音。

7.Drink more water.

多喝水

If you aren’t a tea drinker, than get a tall glass of water,and sip on it before you head to bed. This will help your body to detox when you sleep, to rehydrate your system and to aid digestion.

如果你是个不喝茶，喝一大杯水的人，那就在睡前喝一杯。这能帮助身体排毒，为身体补水，帮助消化。（大耳朵英语）