Aug 25 Tiny Habits to Improve Sleep Effortlessly

The Art of Improvement｜4个微习惯，帮你无痛改善睡眠
4 Tiny Habits to Improve Your Sleep Effortlessly

Here are three useful, practical tips for creating the optimal sleeping environment.
以下三个实用建议帮你打造最佳的睡眠环境：

One, take a hot shower before bed. The heat from the water creates a 'warm-up effect', whereby your core temperature is forced to drop to cope with the heat on the skin.
第一，睡前洗个热水澡。热水会产生“预热效应”，让核心体温在应对皮肤表面的热度时自然下降。

Two, discard any and all clock faces from the bedside area. Still, if you have difficulty falling or staying asleep, a continued reminder of how much sleep you're losing will push unwanted anxiety and frustration onto you.
第二，舍弃床头区域所有时钟。然而，如果你入睡或保持睡眠有困难，不断提醒你失去了多少睡眠时间会给你带来不必要的焦虑和挫败感。

Three, designate a purpose to your bedroom. When it becomes the place where you do everything, your brain may find it challenging to relax as it hasn't purely associated the room with the main activity it's for – sleeping. So, if you're struggling, spend less time in your bedroom until it's time to sleep.
第三，指定卧室的用途。当它成为你做一切事情的地方时，你的大脑可能会发现很难放松，因为它还没有将这个房间纯粹地与它主要的活动——睡觉——联系起来。所以，如果你有睡眠困难，就减少待在卧室里的时间，直到该睡觉的时候。

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