不成功者的14个睡觉习惯（上）
Get some rest.
好好休息
It's advice we've all heard before — for a good reason.
因为这样一个好理由，所以我们一直都在听到这样的建议。
The more quality shut eye you get, the more refreshed you'll be in the morning. In turn, that'll set you up to effectively tackle the challenges of your day.
你的睡眠越有质量, 早上就会越有精神。如此这般，你才会精神焕发，才使你能够有效地应对每天的挑战。
That's why it's important to adopt some positive bedtime rituals to ensure you're making the most of your sleep.
有一个好的就寝规律的重要性在于，它可以确保你有着较高的睡眠质量。
People who've gotten mired in unhealthy sleep habits are basically sabotaging their future. In fact, Business Insider reported that a recent study found that a lack of sleep is linked with Alzheimer’s.
对于那些让自己陷入不健康的睡眠习惯的人来说，基本上是在破坏自己的未来。事实上, 依“Business Insider”报道, 最近的一项研究发现，睡眠不足与阿尔茨海默氏症有关。
Here are some disastrous sleep-related habits that you should avoid:
以下是一些与睡眠有关的、也是你应该避免的不良习惯:
01 Forgetting to plan out the next day 忘记给第二天做个计划
By creating a game plan for the next day, you're ensuring that you'll have a smoother morning. Unsuccessful people waste the night away without thinking of tomorrow at all. This disorganization will likely carry into the next day.
为第二天做计划，你将确保你第二天早晨会进行得更顺畅。不成功的人根本就不想明天，简直就是浪费了这一夜的时间。这种毫无计划的状况非常有可能成为习惯被带入第二天。
It's fine to plan things out on the fly every once in a while. However, if you really want to make the most of your time, sticking to a routine is a good idea.
时不时的随心所欲不是什么问题，但是，如果你真的想充分利用你的时间的话，保持一个规律行事，一定是个好主意。
02 Not reflecting before going to bed 睡觉前不反思
Unsuccessful people may not see the need to reflect, or they might simply feel that their lives are too hectic to squeeze a few minutes of silence in.
不成功的人很可能看不到反思的好处，或者他们觉得生活太忙乱，无法挤出几分钟的安宁。
Of course, you probably don't have a ton of time during the day to sit down and contemplate your life. That's why establishing a time for reflection, prayer, or meditation right before bed is a great idea. This practice will help you become a more mindful, grateful person.
当然了，你可能在白天的时候，完全找不到空闲时间，可以坐在那认真考虑一下你的生活。但是在睡觉前，如果做一个反思、祈祷或冥想，不难看出是个很好的主意了。这种做法将令你成为一个更加细心和感恩的人。
Plus, it'll help you get a good night's rest. Rhett Power writes in Inc. that "time spent in silence before bed helps you relax so you sleep deep.”
除此之外，它还会帮助你睡个好觉。Rhett Power在Inc.（杂志） 中写到:“在睡前做凝神平息，可以帮助你放松,让你睡的更深。“
03 Bringing technology into the bedroom 把技术带进卧室
Unsuccessful people wreak havoc on their own sleep cycles by refusing to put away their phones before bed.
在睡觉前拒绝把手机放开,那些不成功的人亲手破坏了自己的睡眠周期。
The Huffington Post cofounder advises everyone to turn off their screens before bed. The bright blue lights mess with your head and make it harder to fall asleep, according to Erin Brodwin writing for Business Insider. This also means switching over to paper books for any late-night reading.
《Huffington Post》的创始人建议大家在睡觉前关掉电子设备。根据Erin Brodwin写给’Business Insider“的文章说,明亮的蓝色灯光会刺激你的大脑，使它难以入睡。也就是说，如果在夜间阅读的话，请看纸质书籍。
Checking Twitter one last time isn't worth wrecking your Circadian rhythm.
睡前再最后一次看看Twitter（小编注：就当我们的微信朋友圈）么？与你的的生物钟相比较的话，它真的不值得。
04 Worrying about everything 思虑过多
Unsuccessful people tend to dwell on the past and fray about the future.
不成功的人往往沉湎于过去，并紧张于未来。
"Dwelling on the past can also be a way of not coming to grips with present-day realities," psychologist Leon F. Seltzer writes in Psychology Today.
心理学家Leon F Seltzer《今日心理学》中写道:“陷于过去不能自拔，也是不能接受现实的一个表现。”
It's easy to fall into the trap of replaying negative situations from the day that you wish you had handled differently. Unsuccessful people dwell on the negativity, thus creating more stress and unhappiness.
对人来说，总是重现白天那些消极负面的经历，从而陷入一个无法自拔的深渊。不成功的人沉湎于消极，由此造成更多的紧张和不快。
As for worrying about the future — it's totally fine to get nervous about a major upcoming event every once in a while. However, if you're spending every night laying in bed dreading the future, that's a bad sign. Your negativity is most likely hurting your overall mindset, not to mention your ability to get any shut eye.
至于担心未来的事情--时不时地对即将到来的重大事件感到紧张是完全可以的。然而,如果你每天晚上都在床上躺着,害怕未来，那则不是个好兆头。你的消极情绪很可能会伤害你的整体心态，就更别提睡觉了。
05 Neglecting hygiene 忽视卫生
This one should go without saying, but get into a good hygiene routine before bed. Brush (and floss — we don't care what the government says) your teeth. Shower regularly. Don't neglect yourself.
这一条应该不用说，但在睡觉前，是要有一个良好的卫生习惯。刷 (和用牙线-我们不管政府说什么)你的牙齿。定期淋浴。不要无视自己。
Unsuccessful people struggle to maintain any consistent nighttime rituals, even basic ones like brushing their teeth regularly. You're definitely not setting yourself up for success if you're not taking care of yourself.
不成功的人挣扎着保持任何一致的入寝规律,就连基本的,像刷牙定期也难。如果你没有照顾好自己,你肯定不会为成功做准备。
"When stress rises and becomes cumulative during the day, it's much harder to fall asleep at night because it's harder to slow down and quiet our brains. So, the key here is to recognize that and to create a ritual for going to sleep," Arianna Huffington told Business Insider. Following a bedtime rituals signals that it's time for rest.
“当白天的压力逐渐积累、变得越来越大时，大脑很难慢下来、安静下来，晚上便更加难以入睡。因此，关键是要认识到，建立一个睡前的规律的重要性，”Arianna Huffington告诉Business Insider说。让身心跟随这个睡前的仪式，告诉自己是到该休息的时候了。
Huffington said she likes to have a hot bath every night as a "kind of washing away the day.”
Huffington说，她喜欢每天晚上洗个热水澡,好像是一种"一天的洗涤"。
06 Drinking caffeine after 2 p.m. 下午2点后饮用咖啡因
"It's kind of obvious, but it bears repeating: caffeine just before bed is never a good idea," Huffington told Business Insider.
When researching her book, "The Sleep Revolution," she consulted numerous doctors, who recommended not consuming caffeine after 2 p.m. "You know, I love my coffee, but now I have it in the morning," she said.”
“虽然显而易见，但却值得不断重复：在睡前喝咖啡因，从来都不是个好主意,”Huffington告诉Business Insider说。
在为她的"睡眠革命"这本书而做调研时，Huffington咨询了许多医生的意见，他们建议在下午2点后，就不要再摄入咖啡因了。“你知道，我很喜欢喝咖啡，但现在，我只在早上喝,”她说。
07 Having a nightcap 睡前来一杯
When researching her sleep manifesto, Huffington also consulted a number of sleep specialists for tips. She said one of her favorites is avoiding alcohol right before bedtime.
在为写她的睡眠宣言而做调研的时候，Huffington也咨询了一些睡眠专家，希望得到一些好的建议。她说她最喜欢做的事情的之一，就是在睡觉前，避免饮酒。
"We think having a nightcap, having a drink, is going to relax us and be like a sedative. And it does act like a sedative at the beginning — but then shortly after we fall asleep, it changes allegiances," she said.
"我们认为喝睡前酒,喝一杯,会让我们放松,就像镇静剂一样。它在开始的时候确实就像镇静剂一样,但是在我们入睡后不久,它的效应就完全不一样了,“她说。
The National Institute of Health would agree: it finds that alcohol robs you of quality sleep by keeping you in the lighter stages of sleep from which you can be awakened easily, and by preventing you from falling into deeper, more restorative stages of sleep.
美国国家卫生研究所也认为：发现酒精会让你停留在浅睡眠阶段，你很容易惊醒，并会阻止你进入深睡眠阶段，从而剥夺了你的睡眠质量。
来源：本文原载于“充满阳光的房间”微信公众号，为该公众号的原创作品，转载已获得授权。
好好休息
It's advice we've all heard before — for a good reason.
因为这样一个好理由，所以我们一直都在听到这样的建议。
The more quality shut eye you get, the more refreshed you'll be in the morning. In turn, that'll set you up to effectively tackle the challenges of your day.
你的睡眠越有质量, 早上就会越有精神。如此这般，你才会精神焕发，才使你能够有效地应对每天的挑战。
That's why it's important to adopt some positive bedtime rituals to ensure you're making the most of your sleep.
有一个好的就寝规律的重要性在于，它可以确保你有着较高的睡眠质量。
People who've gotten mired in unhealthy sleep habits are basically sabotaging their future. In fact, Business Insider reported that a recent study found that a lack of sleep is linked with Alzheimer’s.
对于那些让自己陷入不健康的睡眠习惯的人来说，基本上是在破坏自己的未来。事实上, 依“Business Insider”报道, 最近的一项研究发现，睡眠不足与阿尔茨海默氏症有关。
Here are some disastrous sleep-related habits that you should avoid:
以下是一些与睡眠有关的、也是你应该避免的不良习惯:
01 Forgetting to plan out the next day 忘记给第二天做个计划
By creating a game plan for the next day, you're ensuring that you'll have a smoother morning. Unsuccessful people waste the night away without thinking of tomorrow at all. This disorganization will likely carry into the next day.
为第二天做计划，你将确保你第二天早晨会进行得更顺畅。不成功的人根本就不想明天，简直就是浪费了这一夜的时间。这种毫无计划的状况非常有可能成为习惯被带入第二天。
It's fine to plan things out on the fly every once in a while. However, if you really want to make the most of your time, sticking to a routine is a good idea.
时不时的随心所欲不是什么问题，但是，如果你真的想充分利用你的时间的话，保持一个规律行事，一定是个好主意。
02 Not reflecting before going to bed 睡觉前不反思
Unsuccessful people may not see the need to reflect, or they might simply feel that their lives are too hectic to squeeze a few minutes of silence in.
不成功的人很可能看不到反思的好处，或者他们觉得生活太忙乱，无法挤出几分钟的安宁。
Of course, you probably don't have a ton of time during the day to sit down and contemplate your life. That's why establishing a time for reflection, prayer, or meditation right before bed is a great idea. This practice will help you become a more mindful, grateful person.
当然了，你可能在白天的时候，完全找不到空闲时间，可以坐在那认真考虑一下你的生活。但是在睡觉前，如果做一个反思、祈祷或冥想，不难看出是个很好的主意了。这种做法将令你成为一个更加细心和感恩的人。
Plus, it'll help you get a good night's rest. Rhett Power writes in Inc. that "time spent in silence before bed helps you relax so you sleep deep.”
除此之外，它还会帮助你睡个好觉。Rhett Power在Inc.（杂志） 中写到:“在睡前做凝神平息，可以帮助你放松,让你睡的更深。“
03 Bringing technology into the bedroom 把技术带进卧室
Unsuccessful people wreak havoc on their own sleep cycles by refusing to put away their phones before bed.
在睡觉前拒绝把手机放开,那些不成功的人亲手破坏了自己的睡眠周期。
The Huffington Post cofounder advises everyone to turn off their screens before bed. The bright blue lights mess with your head and make it harder to fall asleep, according to Erin Brodwin writing for Business Insider. This also means switching over to paper books for any late-night reading.
《Huffington Post》的创始人建议大家在睡觉前关掉电子设备。根据Erin Brodwin写给’Business Insider“的文章说,明亮的蓝色灯光会刺激你的大脑，使它难以入睡。也就是说，如果在夜间阅读的话，请看纸质书籍。
Checking Twitter one last time isn't worth wrecking your Circadian rhythm.
睡前再最后一次看看Twitter（小编注：就当我们的微信朋友圈）么？与你的的生物钟相比较的话，它真的不值得。
04 Worrying about everything 思虑过多
Unsuccessful people tend to dwell on the past and fray about the future.
不成功的人往往沉湎于过去，并紧张于未来。
"Dwelling on the past can also be a way of not coming to grips with present-day realities," psychologist Leon F. Seltzer writes in Psychology Today.
心理学家Leon F Seltzer《今日心理学》中写道:“陷于过去不能自拔，也是不能接受现实的一个表现。”
It's easy to fall into the trap of replaying negative situations from the day that you wish you had handled differently. Unsuccessful people dwell on the negativity, thus creating more stress and unhappiness.
对人来说，总是重现白天那些消极负面的经历，从而陷入一个无法自拔的深渊。不成功的人沉湎于消极，由此造成更多的紧张和不快。
As for worrying about the future — it's totally fine to get nervous about a major upcoming event every once in a while. However, if you're spending every night laying in bed dreading the future, that's a bad sign. Your negativity is most likely hurting your overall mindset, not to mention your ability to get any shut eye.
至于担心未来的事情--时不时地对即将到来的重大事件感到紧张是完全可以的。然而,如果你每天晚上都在床上躺着,害怕未来，那则不是个好兆头。你的消极情绪很可能会伤害你的整体心态，就更别提睡觉了。
05 Neglecting hygiene 忽视卫生
This one should go without saying, but get into a good hygiene routine before bed. Brush (and floss — we don't care what the government says) your teeth. Shower regularly. Don't neglect yourself.
这一条应该不用说，但在睡觉前，是要有一个良好的卫生习惯。刷 (和用牙线-我们不管政府说什么)你的牙齿。定期淋浴。不要无视自己。
Unsuccessful people struggle to maintain any consistent nighttime rituals, even basic ones like brushing their teeth regularly. You're definitely not setting yourself up for success if you're not taking care of yourself.
不成功的人挣扎着保持任何一致的入寝规律,就连基本的,像刷牙定期也难。如果你没有照顾好自己,你肯定不会为成功做准备。
"When stress rises and becomes cumulative during the day, it's much harder to fall asleep at night because it's harder to slow down and quiet our brains. So, the key here is to recognize that and to create a ritual for going to sleep," Arianna Huffington told Business Insider. Following a bedtime rituals signals that it's time for rest.
“当白天的压力逐渐积累、变得越来越大时，大脑很难慢下来、安静下来，晚上便更加难以入睡。因此，关键是要认识到，建立一个睡前的规律的重要性，”Arianna Huffington告诉Business Insider说。让身心跟随这个睡前的仪式，告诉自己是到该休息的时候了。
Huffington said she likes to have a hot bath every night as a "kind of washing away the day.”
Huffington说，她喜欢每天晚上洗个热水澡,好像是一种"一天的洗涤"。
06 Drinking caffeine after 2 p.m. 下午2点后饮用咖啡因
"It's kind of obvious, but it bears repeating: caffeine just before bed is never a good idea," Huffington told Business Insider.
When researching her book, "The Sleep Revolution," she consulted numerous doctors, who recommended not consuming caffeine after 2 p.m. "You know, I love my coffee, but now I have it in the morning," she said.”
“虽然显而易见，但却值得不断重复：在睡前喝咖啡因，从来都不是个好主意,”Huffington告诉Business Insider说。
在为她的"睡眠革命"这本书而做调研时，Huffington咨询了许多医生的意见，他们建议在下午2点后，就不要再摄入咖啡因了。“你知道，我很喜欢喝咖啡，但现在，我只在早上喝,”她说。
07 Having a nightcap 睡前来一杯
When researching her sleep manifesto, Huffington also consulted a number of sleep specialists for tips. She said one of her favorites is avoiding alcohol right before bedtime.
在为写她的睡眠宣言而做调研的时候，Huffington也咨询了一些睡眠专家，希望得到一些好的建议。她说她最喜欢做的事情的之一，就是在睡觉前，避免饮酒。
"We think having a nightcap, having a drink, is going to relax us and be like a sedative. And it does act like a sedative at the beginning — but then shortly after we fall asleep, it changes allegiances," she said.
"我们认为喝睡前酒,喝一杯,会让我们放松,就像镇静剂一样。它在开始的时候确实就像镇静剂一样,但是在我们入睡后不久,它的效应就完全不一样了,“她说。
The National Institute of Health would agree: it finds that alcohol robs you of quality sleep by keeping you in the lighter stages of sleep from which you can be awakened easily, and by preventing you from falling into deeper, more restorative stages of sleep.
美国国家卫生研究所也认为：发现酒精会让你停留在浅睡眠阶段，你很容易惊醒，并会阻止你进入深睡眠阶段，从而剥夺了你的睡眠质量。
来源：本文原载于“充满阳光的房间”微信公众号，为该公众号的原创作品，转载已获得授权。
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