一晚没睡好

 

Avoid your devices once it gets dark.

 

天黑之后远离电子设备。

 

Since grogginess can make you lessproductive, you might be tempted to work later than usual.

 

失眠会降低你的效率，你可能不得不加班。

 

But the light coming from your screencould keep you up late too, so force yourself to stop two hours before bedtime,says Dr. Goldstein.

 

但是屏幕发出的光亮会让你很难入睡，所以在睡前两小时强迫自己不要看任何电子设备，Goldstein医生说。

 

Drink coffee. (Bet you thought we weren't going to say that!)

 

喝咖啡。（你肯定想不到我们会说这一点！）。

 

Coffee really does help keep you going,says Dr. Goldstein, since it reduces adenosine, a neurotransmitter your brain releases when you're sleep-deprived.

 

Goldstein医生说，咖啡的确会让你保持清醒，因为它可以减少腺苷，是大脑在你睡眠不足时候释放的一种神经递质。

 

Just try not to have a cup after 2:00P.M., since misuse of coffee can make sleeplessnessa self-perpetuating cycle.

 

只是试着不要在下午两点之后和，因为喝太多咖啡会导致失眠的恶性循环。

 

Really, the most important thing is that next night — it's what will keep one bad day frombecoming a pattern of sleeplessness.

 

当然，最重要的事情是下一晚要睡好-保证你摆脱失眠循环，不荒废第二天。