3、字号 订阅Do you often feel tired in the morning even though you’ve been in bed for seven or eight hours the night before? Like many people, you are not sleeping as much as you think you are. In other words, your sleep efficiency is not th
4、at good.简而言之，你的睡眠质量不够高Sleep experts define “sleep efficiency” as the percentage of time lying down that you are actually sleeping.睡眠专家对于“睡眠效率”的定义是真正睡眠时间占你躺在床上时间的比例According to explanatory解释 journalism新闻学 website vox.com, the science of sleep efficiency is still young关于睡眠质量的研究起步较晚.
5、 There is no specific number for efficiency that’s been proven as linked to poor health目前，尚无具体比例说明（多低的）睡眠效率将会有害健康 .However, according to a New York Times report about sleep quality, some experts estimate a rough ballpark 大致正确的 of 85 percent or above as a decent体面的，正派的，得体的 place to
6、be.一切专家认为如果想要保持良好的状态，这一比例约为85%或者更高Besides avoiding caffeine intake after lunch and refraining抑制，克制 from doing physical exercise before bed除了午餐后不摄入咖啡因，睡前避免体育运动之外, here are more tips for improving sleep efficiency, curated 策划 from news website Vox andQuartz.Avoid blue light at nightS
7、hort wavelength blue light, emitted 发射 by the sun and by the screens of computers, iPads and smartphones, stops production of the sleep-inducing hormone melatonin 荷尔蒙褪黑色素 and makes you feel more alert警觉的.来自太阳光，电脑屏幕，平板电脑或者手机屏幕的短波长蓝光都会抑制促进睡眠的褪黑色素产生，让你毫无睡意 Blue light tells your brain
8、 it’s daytime蓝光让你的大脑误以为是白天. Experts suggest turning off your computers and smartphones one hour or at least 30 minutes before bed. You can also try installing apps that can filter blue light on your devices过滤掉蓝光的app. Both F.lux for computer and Bluelight Filter for Android phones w
9、ork fine.Keep a consistent sleep schedule保持相同的入睡与起床时间Go to bed and wake up at the same time, or relatively the same time, every day. 每天最好在同一时间入睡和起床，至少保持相对的一致性 Avoid binge狂欢，沉溺 sleeping on the weekend. Consistency is key to a good night’s sleep, especially when it comes to waking up
