To help you reach this fabled good sleep, employ sleep hygiene and prep.

要想睡个好觉，就要注意睡眠卫生，做好准备。

But perhaps just as important as sleep hygiene is light hygiene.

但与睡眠习惯同等重要的是光照习惯。

So, sleep hygiene is good sleep practices like no screens minutes before bed and the room being dark, cool and silent.

所以，睡眠卫生就是指很好的睡眠习惯，比如睡前几分钟不要看屏幕，房间要黑暗、凉爽、安静。

From sleep hygiene to sleep devices, there are a lot of tips and tools intended to help us get better sleep.

从倡议睡眠健康，再到助眠设备，当今社会涌现着无数种方法和设备，旨在保证我们拥有更好的睡眠。

Sleep hygiene refers to the environment you create for yourself at night.

睡眠卫生是指您在夜间为自己创造的环境。

From sleep hygiene to sleep devices, there are a lot of tips and tools intended to help us get better sleep.

从睡眠卫生健康习惯到睡眠设备，有很多帮助我们获得更好睡眠的技巧和工具。

Caring about your sleep hygiene may sound trivial, even nerdy.

关心你的睡眠卫生听起来可能微不足道，甚至是书呆子。

First of all, sleep hygiene (and a good night's sleep) is vital.

首先， 睡眠卫生（以及睡个好觉）至关重要。

Many scientists believe that poor sleep hygiene might actually be a predictor of Alzheimer's.

许多科学家认为，睡眠卫生差实际上可能是阿尔茨海默氏症的预兆。

Let's talk about something you call " sleep hygiene" — the tips you say anyone can use to improve their habits.No.1, " Make sleep a priority" .

让我们来谈谈你所谓的" 睡眠卫生" ——你说任何人都可以用它来改善他们的习惯。" 把睡觉放在第一位。"

Practice good sleep hygiene by not only going to bed each night at the same time, but making sure that you get at least 7 hours of sleep.

养成良好的睡眠卫生习惯， 不仅要每晚在同一时间上床睡觉，还要确保至少睡 7 个小时。

Number one, your sleep hygiene-- we all know we're supposed beginning seven to nine hours of sleep as part of a balanced, healthy lifestyle, one that even helps us live longer.

第一， 你的睡眠卫生——我们都知道我们应该开始七到九个小时的睡眠作为平衡、健康生活方式的一部分，这种生活方式甚至可以帮助我们活得更长。

Alright, so as a quick recap, insomnia is an inability to get restorative sleep that causes daytime sleepiness and fatigue, and can be managed with good sleep hygiene, stimulus control, behavior therapy, and occasionally short courses of medications.

得！快速回顾一下：失眠是指无法获得让人恢复精力的睡眠，且会导致白天的困倦以及疲惫，可以用形成良好的睡眠保健与卫生习惯、控制刺激源、行为疗法，以及偶尔使用短期的药物治疗来应对改善。

Make sure to follow other sleep hygiene best practices, such as avoiding alcohol and stimulants like caffeine and nicotine (particularly later in the day) and maintaining a sleep environment that is dark, quiet and cool, Dr. Gurubhagavatula said.

Gurubhagavatula 博士说，请务必遵循其他睡眠卫生最佳做法，例如避免饮酒以及咖啡因和尼古丁等兴奋剂（尤其是在当天晚些时候），并保持黑暗、安静和凉爽的睡眠环境。