1、Make the Sandman your best friend when you use these tips to achieve REM， or rapid eye movement sleep and experience its restorative benefits.當(dāng)你采用下面的建議來達(dá)到深度睡眠，瞌睡蟲就是你最好的朋友，并體驗恢復(fù)健康的益處。Step 1： Consult physicianConsult a physician or sleep specialist to determine whether you have a disorder， such as sle

2、ep apnea， that interferes with your ability to achieve REM sleep.請教醫(yī)生請教醫(yī)生或睡眠專家來確認(rèn)你是否有睡眠方面的問題，比如睡眠窒息，那會影響你完達(dá)到深度睡眠的能力。Tip：Recognize REM sleep by more rapid breathing and limb immobilization.小貼士：通過快速呼吸和固定肢體來確認(rèn)深度眠期。Step 2： Strive for quality sleepStrive for an overall quality sleep experience by develop

3、ing a healthy lifestyle including a regular bedtime schedule， exercise， and relaxation.為優(yōu)質(zhì)睡眠而努力通過養(yǎng)成健康的生活方式包括固定的睡覺時間，運(yùn)動和放松來為優(yōu)質(zhì)睡眠而努力。Tip：Know the first REM period occurs between 70 and 90 minutes after falling asleep.小貼士：深度睡眠期發(fā)生在睡覺后的70至90分鐘。Step 3： Reduce interruptionsReduce external factors which may

4、 interrupt sleep to allow the regular dream-rich REM sleep periods to occur and expand throughout the night.減少打擾減少打擾睡眠的外部因素，來讓做夢豐富的深度睡眠期進(jìn)行并貫穿整個晚上。Tip：Maintain a comfortable bedroom temperature to avoid sleep disruption.小貼士：保持舒適的房間溫度來避免打擾睡眠。Step 4： Avoid antidepressantsAvoid taking antidepressants wh

5、ich may suppress REM sleep， and be aware that decongestants， diet pills， and caffeinated beverages may also thwart your ability to achieve REM sleep.不要用抗抑郁藥不要用可能會擾亂深度睡眠的抗抑郁藥，要清楚鼻塞藥，節(jié)食藥物和含咖啡因的飲料可能會阻礙你進(jìn)行淺睡眠的能力。Step 5： Avoid cigarettesDont smoke which often leads to light sleep and reduced amounts of R

6、EM sleep.不要抽煙抽煙會導(dǎo)致淺睡并較少深度睡眠的時間，所以不要抽煙。Step 6： Avoid alcoholAvoid alcohol consumption which keeps people in a light sleep stage and reduces ones ability to reach REM sleep stages.不要喝酒喝酒會使人淺睡并減弱完成深層睡眠的能力，所以不要喝酒。Step 7： Sleep longerExtend your time in bed if necessary to get at least 7 hours of sleep each night， providing ample time for REM cycles to occur. Now， enjoy waking up in the morning r