My Evening Wind-Down Routine After Years of Bad Sleep

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1. 01My Evening Wind-Down Routine

   Good evening, everyone. I'm a forty-five-year-old accountant in Johannesburg. For years, I went to bed late and woke up tired. Last year, I built an evening routine, and my nights have improved a lot. Here's what I do.

   大家晚上好。我今年四十五岁，是约翰内斯堡的一名会计。多年来，我总是睡得很晚，醒来时还是很累。去年，我给自己建立了一套晚间作息，我的夜晚改善了很多。下面就是我的做法。

2. 028:00 p.m.: Finish Work Completely

   At eight o'clock, I close my laptop and write a short to-do list for tomorrow. Once it's on paper, I stop thinking about work. Before, I used to check emails in bed.

   八点，我合上笔记本电脑，写一份明天的简短待办清单。一旦写在纸上，我就不再想工作的事了。以前，我常常躺在床上查看邮件。

3. 039:00 p.m.: Dim the Lights

   At nine, I switch to warm, low lights at home. I also leave my phone charging in the kitchen, so I'm not tempted to scroll. That one change made the biggest difference for me.

   九点，我把家里的灯换成温暖柔和的低亮度灯光。我还会把手机放在厨房充电，这样就不会忍不住去刷手机。对我来说，这一个改变带来的效果最大。

4. 049:30 p.m.: Something Calm

   At nine thirty, I take a warm shower and read a paper book. I choose something light, like a novel, not a business book. If I'm still awake after thirty pages, that's fine.

   九点半，我洗个热水澡，然后读一本纸质书。我会选轻松一点的书，比如小说，而不是商业类的书。如果读了三十页还没睡着，也没关系。

5. 0510:30 p.m.: Lights Out

   At ten thirty, the lights go out. The hardest part was keeping the same time on weekends, but I've found that it helps me feel less tired on Monday mornings.

   十点半，熄灯。最难的是周末也保持同样的时间，但我发现，这能让我在周一早上不那么累。

6. 06What Changed

   Now, I usually fall asleep within twenty minutes, and I have more energy in the morning. I'm not perfect. Some nights I still break the routine. But most nights, it works.

   现在，我通常二十分钟以内就能睡着，早上也更有精神了。我并不完美，有些晚上我还是会打破这个作息。但大多数晚上，它都很管用。

7. 07Conclusion

   In conclusion, better sleep started long before I got into bed. If you want to try, don't change everything at once. Start with one step, like leaving your phone in another room. Thank you.

   总之，更好的睡眠早在我上床之前就开始了。如果你想试试，不要一下子改变所有的事情。从一小步开始，比如把手机放在另一个房间。谢谢大家。