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From phone alerts to bathroom trips, there are many factors that can disturb a good night's sleep.
從被電話吵醒到去上廁所，有很多因素可以擾亂良好的睡眠。
Adults should get an average of seven to nine hours of sleep each night but a survey of six countries found that 40 percent don't get enough sleep.
成年人每晚平均要睡七到九個小時，但一項對六個國家的調查發現，百分之40的人睡眠不足。
The first way to improve your sleeping habits is by ditching your cellphone use at night.
改善你睡眠習慣的第一條就是不要在晚上使用手機。
If you find yourself waking up in the middle of the night to use the bathroom,try curtailing the amount of liquids you consume in the evening, avoiding alcohol and caffeine for six hours before bedtime.
如果你發現自己半夜醒來上廁所，盡量減少夜間消耗的液體量，睡前六個小時不喝酒精和咖啡。
Also, elevating your legs could help with frequent nighttime bathroom visit.
此外，抬高你的腿可以幫助減少頻繁上廁所。
Keeping your bedroom at a cool 65 degrees will help your body adjust itself more efficiently.
保持你的臥室在涼爽的華氏65度，這有助于你的身體更有效地調整自己。
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