GARDENLUST BY UNISON | WEBSITE BY MADE
在全世界范圍內，都找不到第二處能與加利福尼亞媲美的地區。
得天獨厚的地中海氣候，全年溫度宜人，陽光充足、清新少雨。優越的自然環境，讓加州稱為最適合生活的宜居地，
也孕育出自然且自由的加州生活理念。
美國睡眠指南
健康的睡眠與時常與睡眠質量都息息相關，對大多數成年人來說，在每晚7小時睡眠的基礎上，還需要:
Healthy sleep is about quantity and quality. For most adults, that means 7+ hours each night AND:
l 不經常醒來Not waking up frequently
l 每天入眠和起床時間在大致相同Going to bed and waking up at roughly the same time each day
l 醒來感覺神清氣爽Waking up feeling refreshed
睡眠與你的日常生活息息相關——你的飲食，服用的藥物，你如何安排一天行程，如何度過夜晚... ...都對睡眠質量有影響。有時即使是一些輕微的調整，也會讓睡眠質量天差地別。
Your daily routines—what you eat and drink, the medications you take, how you schedule your days and how you spend your evenings—can significantly impact the quality of your sleep. Even a few slight adjustments can, in some cases, mean the difference between sound sleep and a restless night.
長期堅持健康的睡眠習慣可以幫助你擴展生活的寬度與長度。美國睡眠醫學會AASM推薦了10個可以讓睡眠更健康的日常睡眠習慣。
Sticking to a healthy sleep routine over time can help you lead a longer, more productive life. These routine sleep habits make up your “sleep hygiene” and can help you fall asleep and stay asleep.
1，保持一致的睡眠時間。無論工作還是假期，都保持每天同一時間起床。
Keep a consistent sleep schedule. Get up at the same time every day, even on weekends and during vacations.
2，設定一個較早的就寢時間，來保證至少7小時的睡眠時間。
Set a bedtime that is early enough for you to get at least 7 hours of sleep.
3，只在睡覺、生病休息等必須的情況待在床上，把娛樂和工作留在臥室之外。
Use your bed only for sleep or when you are sick. Watch TV and work outside the bedroom.
4，讓臥室保持安靜放松的氛圍，并且保持房間溫度舒適涼爽。
Make your bedroom quiet and relaxing. Keep the room at a comfortable, cool temperature.
5，減少睡前的液體攝入量。
Reduce your fluid intake before bedtime.
6，睡覺前至少30分鐘關閉電子設備。
Turn off electronic devices at least 30 minutes before bedtime.
7，睡前不要吃太多。如果你晚上餓了，吃點清淡健康的零食。
Don’t eat a large meal before bedtime. If you are hungry at night, eat a light, healthy snack.
8，避免在下午或晚上喝含咖啡因的飲料。
Avoid drinking caffeine in the afternoon or evening.
9，如果躺在床上已經20分鐘還沒睡著，那就起來去一個燈光幽暗的地方做一些舒緩的運動。
If you don’t fall asleep after 20 minutes, get out of bed. Do a quiet activity without a lot of light.
10，睡前不要飲酒。
Avoid alcohol before bedtime.
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