是否曾因多喝了一杯烈酒而半夜醒来？科学家说这是由酒精诱发的睡眠中断.
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.
过度酗酒不仅影响睡眠模式和质量,还会影响白天的警觉性.实际上,已有研究证实酒精在延长入睡时间的同时,还会打断夜里的REM睡眠（即快速眼动睡眠,在此睡眠阶段,眼球会快速移动,大脑神经元的活动与清醒的时候相同）.
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.
显而易见,要睡得好就得少喝酒.但如果你要小酌几杯,记得在睡前留出几个小时让身体消耗体内的酒精.
You don't exercise at all
根本不运动
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.
人们对睡前锻炼的好处一直争论不休,然而研究表明,如果在周末一点不动,睡前锻炼可能真的会搅乱你的睡眠模式.
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.
北卡罗来纳州阿巴拉契亚州立大学的一项研究表明,早晨锻炼是每晚获得高质睡眠的理想选择,早起锻炼的人深度睡眠时间比晚些时候锻炼的人多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,但你的身体需要规律的作息.所以,尝试在早上的时候锻炼至少十分钟,或在睡前做舒缓的瑜伽放松下来.
You're binge-watching TV
疯狂煲剧
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.
我们都会因偶尔在电视前度过慵懒的周日而内疚,但这可能是你晚上难以入睡的症结.
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.
尽管你可能一直坐着没动,但大脑在持续受到刺激,很难安静下来.一项研究甚至表明,当人们看电视的时间受到限制,他们会早些上床,有更长的睡眠时间；下一集毕竟可以以后再看嘛.
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.
试着白天时活动一下,睡觉前一定要让身体有时间从人造光源中抽离.
英文来源：每日邮报
