從今晚開始，多睡一會兒

我們大多數人睡眠不足不是秘密，睡眠不足會損害我們的邏輯推理、注意力和情緒。但是你知道如何得到你需要的七到九個小時嗎？

開始時，當你剛開始昏昏欲睡的時候，你應該上床睡覺。對很多人來說，這通常是晚上10點到晚上11點，當褪黑激素，一種自然的荷爾蒙，會開始發揮作用，使你放鬆，最終入睡。

你可能已經知道避免晚上的荧幕，因為他們的藍光可以抑制褪黑激素的產生，但是你也應該遠離任何需要大量思考的活動。

讓你的大腦努力工作可以讓你保持清醒，即使你只是在閱讀。睡覺前，試著洗碗、散步或聽音樂。讓睡個好覺不是一件偶然的事——這是一種可以學習的技能。

Get More Sleep. Starting Tonight

It’s no secret that most of us don’t get enough sleep — or that sleep deprivation can hurt our logical reasoning, focus, and mood. But do you know how to get the seven to nine hours you need?

To start, you should go to bed when you’re just starting to feel drowsy. For many people, that’s usually between 10 PM and 11 PM, when melatonin, a natural hormone that makes you relax and ultimately fall asleep, often kicks in.

And you probably already know to avoid screens at night, since their blue light rays can inhibit the production of melatonin, but you should also stay away from any activity that requires a lot of thinking.

Making your brain work hard can keep you awake, even if you’re simply reading. Before bed, try doing the dishes, going for a walk, or listening to music instead. Getting a good night’s sleep is not a random event — it’s a learnable skill.