Sleeping area睡眠区域（6/14）

We’ll just get straight to it today, since we’re still hot on the subject of regularity. Let’s talk about the sleeping area.

我们今天就直接讨论这个问题，因为我们仍然热衷于规律性的话题。我们来谈谈睡眠区域。

Yesterday, we told you to write down your earliest possible bedtime and wakeup time on a piece of paper. We said, in relation to that, your bed is for sleeping (and sometimes cuddling) and nothing else. So it’s worth giving some thought to the place where the bed resides. The idea of just sleep and your association with it, extends to the room as well. Depending on your living conditions, it’s perhaps necessary for you to have a working desk close to your bed, piles of clothes at the end of your mattress or a television on the wall. We’re not going to tell you how to furnish your sleeping area, because life is what it is and doesn’t always allow for a complete list of best practices.

昨天，我们告诉您在一张纸上写下您最早的就寝时间和起床时间。我们说，与此相关，你的床是用来睡觉的（有时是拥抱），没有别的。因此，值得考虑一下床所在的位置。只是睡觉的想法和你与它的联想，也延伸到了房间。根据您的生活条件，您可能需要在床边放一张办公桌，床垫末端有成堆的衣服，或者在墙上放一台电视机。我们不会告诉您如何布置您的睡眠区，因为生活就是这样，并不总是允许完整的最佳实践列表。
It’s worth giving some thought to the place where the bed resides.
值得考虑一下床所在的位置

But if you’re aware of what they are, then perhaps there’s a thing or two you can do to make your place better suited for sleep.
但是，如果您知道它们是什么，那么也许您可以做一两件事来使您的地方更适合睡觉。

Keep the temperature low. Around 16-17 Celsius or 60-70 Fahrenheit. It helps your body relax and calm down before sleep.
保持低温。大约16-17摄氏度或60-70华氏度。它可以帮助您的身体在睡觉前放松和平静下来。

No clutter. Nothing on the floor, no piles of books, no toys, clothes or whatnot. Furniture that’s not for sleeping or related to your bedtime ritual, you should move out. It distracts from the sole purpose of this place.

不要杂乱。地板上什么都没有，没有成堆的书，没有玩具，衣服什么的。不适合睡觉或与睡前仪式有关的家具，您应该搬出去。它分散了这个地方的唯一目的。

No screens in the sleeping area. No television, tablets or phones. The light and the engagement keep your mind alert and block signals that help you feel sleepy. Obviously, the irony’s not lost on us. Sleep Cycle resides on a screen, after all. But we’ll get to that in a minute.
睡眠区没有屏幕。没有电视，平板电脑或手机。灯光和参与度让你的头脑保持警觉，并阻挡帮助你感到困倦的信号。显然，讽刺并没有在我们身上消失。毕竟，睡眠周期存在于屏幕上。但我们一会儿就讲到这里。

Keep the air fresh. Open windows to create a draft. Get an air humidifier if that’s your thing. Don’t close the door to the sleeping area, unless there’s significant disturbance leaking in from other rooms. Fresh air increases the quality of your rest.
For the same reason, keep your sheets, covers and pillows clean.
保持空气清新。打开窗口以创建草稿。买一个空气加湿器，如果这是你的东西。不要关上睡眠区的门，除非有明显的干扰从其他房间泄漏进来。新鲜空气可提高您的休息质量。
出于同样的原因，请保持床单，被套和枕头清洁。

Do your bedroom laundry once a week, buuut (and you’re gonna like this)…
每周洗一次你的卧室衣物，但是但是（你会喜欢的）..

… don’t bother too much about making the bed. Yep. We’re saying, don’t make your bed. Leave it unmade and let it breathe. It kills the dust mites and keeps the bed fresh. You can tidy it up an hour or two before bedtime, as part of your ritual.
不要太在意整理床铺。是的。我们是说，不要铺床。让它保持原样，让它呼吸。它可以杀死尘螨并保持床的清新。你可以在睡前一两个小时整理它，作为你仪式的一部分。

Keep the room dark. When evening falls and sunlight fades, the body produces melatonin, which helps us feel sleepy. Too much light disturbs that production and tricks your body into thinking it’s not yet time to sleep.
保持房间黑暗。当傍晚降临，阳光消失时，身体会产生褪黑激素，这有助于我们感到困倦。太多的光线会扰乱这种生产，并诱使你的身体认为现在还没该睡觉。

If you find that Sleep Cycle is beneficial for you in journaling your progress to better sleep, we recommend a thoroughly mindful approach to its presence.
如果您发现睡眠周期有助于您记录您改善睡眠的进度，我们建议您对其存在采取彻底的正念方法。

When bedtime comes, make sure your screen is in flight and do not disturb-mode. Sleep Cycle is your alarm clock. Turn it on and forget about it. Put it on the nightstand or similar, away from your attention.

就寝时间到来时，请确保您的屏幕正在飞行模式中，并且不要打扰模式。睡眠周期是你的闹钟。打开它，忘记它。把它放在床头柜或类似的地方，远离你的注意力。

Don’t engage in your sleep data when you wake up. When you rise, you should listen to your body first and foremost and go through your morning ritual.
不要在醒来时查看睡眠数据。当你起床时，你应该首先倾听你的身体，并经历你的早晨仪式。

When you find a moment during the day, review your sleep data like you would a journal. Use it to better understand your progress to change. In the context of this course, it can help to keep track of your regularity, your habits, your time in bed in relation to time asleep and the hours of sleep you’re getting. It also helps you wake up at the right time, as softly as possible, in relation to your regularity goals.
当你在白天找到一个时刻时，像写日记一样查看你的睡眠数据。用它来更好地了解你的改变进度。在本课程的背景下，它可以帮助跟踪你的规律性，你的习惯，你在床上的时间与睡眠时间以及你得到的睡眠时间的关系。它还可以帮助您在正确的时间醒来，尽可能温和地与您的规律性目标相关。

Our everyday conditions dictate the practicalities. Pick what you can, don’t stress over what you can’t – no really, we’re not just saying that, don’t worry about it if you can’t change it now – and enjoy your victories, grand or small. Usually, a grand victory is a strike of small ones anyway. And you know how you’ll get there? Through training.

我们的日常生活条件决定了实用性。选择你能选择的东西，不要强调你不能做的事情 - 不，我们真的不只是这么说，如果你现在不能改变它，不要担心它 - 而是享受你的胜利，无论大小。通常，无论如何，大胜利都是小胜利的积累。你知道你将如何到达那里吗？通过训练。

Kind regards, Sleep Cycle with Martin Reed from Insomnia Coach®

BRIEFLY
简要版

Go through your sleeping area and make sure you’ve done what you can to make this place about rest and only rest. Fix what you can but don’t panic over what you can’t. Everything counts and helps you to better sleep. You’re not failing if you’re not doing all of this. It’s just another part of your training.

穿过你的睡眠区，确保你已经尽了一切努力让这个地方休息，只休息。修复你能解决的问题，但不要为你不能解决的问题而惊慌失措。一切都很重要，可以帮助您更好地入睡。如果你不做所有这些，你就不会失败。这只是您训练的另一部分。

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