And now, to bed and sleep现在去床上睡觉（14/14）

This is the last step. No matter where you are in all of this, you should be proud to have made it this far. We only got two more things to say, before we part.
这是最后一步了。无论你身处这一切的哪个阶段，你都应该为能走到这一步而感到自豪。在我们分开之前，只有两件事要说。

First, a recap for your memory. Something to carry with you, as you continue to the destination that is better sleep.
首先，回顾一下你的记忆。你养成的习惯，当你继续前往目的地时，你会睡得更好。

And second, advice to those of you who did your best but still wonder when change will come.

其次，给那些尽了最大努力但仍然想知道什么时候会改变的人的建议。

Practice regularity. Even on weekends.Time in bed should be about sleep. As long as it is, expand your sleep window once and only once per week. Only tweak your earliest possible bedtime as you do this, not your wakeup times.
练习规律性。即使在周末。在床上的时间应该是关于睡眠的。只要是这样，每周只扩大一次睡眠窗口。当你这样做的时候，只调整你最早的就寝时间，而不是你的起床时间。

Your earliest possible bedtime means that you can go to bed when it comes, if you’re sleepy. If you’re not sleepy, wait until you are.
你最早的就寝时间意味着，如果你困了，你可以在困倦的时候上床睡觉。如果你不困，等到你困了。

Do not allot less than around five and a half hours for sleep.
不要分配少于五个半小时的睡眠时间。

Stop expanding your regularity window when the vast majority of your time in bed is spent asleep and you feel rested through the day.
当你在床上的绝大多数时间都睡着了，你整天都感到休息，停止扩大你的规律性窗口。

Work on your sleeping area hygiene.
注意睡眠区的卫生状况。

Revisit our list of habits. Check them off, as you’re ready to take them on.
重新审视我们的习惯清单。检查它们，因为您已经准备好接受它们。

Go back to the part on sleep hygiene through the day. Take a good look at your routine. Find ways to get daylight, exercise, eat regularly and create an evening ritual.
回到一天中睡眠卫生的部分。好好看看你的日常工作。找到获得日光，锻炼，定期进食和创造晚间仪式的方法。

If you’ve been honest to yourself about your dedication and followed our advice, but you’re still not getting results, then know this:
如果您对自己的奉献精神诚实，并遵循了我们的建议，但您仍然没有得到结果，那么请知道：
You are not failing.
You’re still in training.
You are capable of good sleep.
你没有失败。
你还在训练中。
你有能力睡个好觉。

Two weeks of practice without noticeable effect, is not proof against that. Good stuff takes time to mature.
两周的练习没有明显的效果，并不能证明这一点。好东西需要时间才能成熟。

Sleep will come to you, too. Sleep drive is your friend, so treat it right. It will return that kindness with good sleep. Listen to your body and give it a decent chance to reach out to you.
睡眠也会来到你身边。睡眠驱动器是你的朋友，所以要正确对待它。它会以良好的睡眠回报这种善意。倾听你的身体，给它一个体面的机会来接触你。
You are capable of good sleep.
你可以拥有好睡眠。

Sometimes, disrupted sleep is because of habitual patterns that you’re not seeing. Or you do see them, but you can’t change them, for whatever reason. The humanity, right? But we’re not rational beings. We’re just capable to understand the rationality of it all. But to know reason and to apply it, those are different things.
有时，睡眠中断是因为你没有看到的习惯性模式。或者你确实看到了它们，但无论出于何种原因，你都无法改变它们。人性，对吧？但我们不是理性的存在。我们只是能够理解这一切的合理性。但是要知道原因并应用它，这些是不同的事情。

If you feel you need further help with your sleep situation, you can seek out professional treatment. You might not need it. Could be that more training is all it takes. But it won’t hurt to ask someone who knows. Your local health care system, if it’s a hospital, an institution, a doctor or a therapist, can help.

如果您觉得您的睡眠状况需要进一步的帮助，您可以寻求专业治疗。您可能不需要它。可能只需要更多的培训。但是问一个知道的人并没有什么坏处。您当地的医疗保健系统，如果是医院，机构，医生或治疗师，都可以提供帮助。

Like Martin Reed at insomniacoach.com, we believe that Cognitive Behavioural Therapy is a great way to seek help, if you want to take that step. Even if you don’t have insomnia, just applying this tried and true therapeutical method, is an excellent and efficient way to find better sleep. You’ll undo disruptive habits, build a foundation for better ones and find your way to better sleep through the unravelling of your routine and the establishment of a new one. The results are frequently great and permanent. They apply, even if you’re in a tougher situation where habits and circumstances are just a part of the cause.
就像 insomniacoach.com 的Martin Reed一样，我们相信认知行为疗法是寻求帮助的好方法，如果你想迈出这一步。即使你没有失眠，只需应用这种久经考验的真正治疗方法，就是一种极好而有效的方法来寻找更好的睡眠。您将消除破坏性的习惯，为更好的习惯奠定基础，并通过打破常规和建立新的习惯来找到更好的睡眠方式。结果往往是伟大的和永久的。它们适用，即使你处于更艰难的境地，习惯和环境只是原因的一部分。

And now, we got nothing more to say than to wish you the best on your travels to great sleep.
现在，我们没有什么可说的了，只是祝您在旅途中一切顺利，睡个好觉。

Godspeed to you. Thank you for taking the time to follow through these steps with us. Take care of yourself and be well. We hope for you, the best possible sleep. You deserve it. You’ve earned it. You’re worth it. Most importantly, you’re capable of it.
旅途愉快。感谢您抽出宝贵时间与我们一起执行这些步骤。照顾好自己，身体健康。我们希望您睡得最好。这是你应得的。这是你应得的。你是值得的。最重要的是，你有能力做到这一点。

All the best, Sleep Cycle with Martin Reed from Insomnia Coach®

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