如何用科技手段改善睡眠

Your sleep habits can have a lasting effect on your overall health. Simply tweaking a few of your tech device habits can help upgrade your sleep hygiene for a better night’s rest.

为什么我这么累?

Do you wake up happy to face the day or exhausted before you even get started? According to the Centers for Disease Control, one in three U.S. adults gets less than the recommended amount of sleep!

快速的问题: How much sleep do you really get most nights?

According to the experts, you need seven to nine hours every night. 你怎么比较? 

Why does sleep matter so much for health and wellbeing?

1. 所以你可以更有效率:
   From a productivity perspective, missing out on your zzz’s is not good. 阿赫芬顿, who used to routinely work crazy hours but is now leading the sleep revolution, 说, “The irony is that a lot of people forego sleep in the name of productivity. But in fact our productivity is reduced substantially when we’re sleep deprived.”
   
   
2. So you’re not walking around “drunk”:
   Not getting enough sleep can impair your abilities similar to being drunk! “We would never say, 'This person is a great worker! 他总是喝醉!' yet we continue to celebrate people who sacrifice sleep for work,查尔斯·切斯勒说, a professor of sleep medicine at Harvard Medical School.
   
   
3. 所以你要保持健康
   Bad sleep habits can increase your calorie intake and may impact your risk of high blood pressure, 2型糖尿病, 心脏病和中风. 很激烈，是吧?? 你猜怎么着? Healthy sleep habits can lower psychological strain, give you better self-control and replenish self-regulatory energy. 

Tech tweaks to improve your sleep hygiene

To keep it simple, we’re going to focus on how you can tweak your tech habits to get better sleep. 

快速的问题: 

• Have you fallen asleep with your phone in your hand?   是/否
• Do you reach for your phone the moment you wake up?   是/否
• Do you check work email outside of work hours?   是/否 
• Have you woken up to check a notification?   是/否 

你做得怎么样??

好，你被说服了，很好! Let’s make this sleep thing a priority and get you to sleep.

Here are some tiny tweaks you can try:

• 移动它.
  Charge your device overnight somewhere other than next to your bed. Keep it farther away or, better yet, in another room. You’ll survive the separation; we promise!
• 它变暗.
  Staring into the bright light of your phone may mess with your circadian rhythm and your melatonin production. Using a red filter app may help reduce your exposure.
• 设置它.
  设置一个上床睡觉的闹钟. Alarms don’t have to be just for waking up. Use one to remind you that it’s time to wrap it up for the night.
• 锁定它.
  Is the temptation just too strong to keep scrolling through cat videos? Use an app blocking app that makes it impossible for you to fall into the bleary-eyed scroll trap after a certain hour.
• 阻止它.
  Do you check notifications when your phone buzzes at night? Use the “do not disturb” function to block all notifications during sleep hours.

Pick a tweak and do it now so you can get your seven to nine hours of sleep tonight. Let’s do this, and be Healthy For Good!