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.

   大家晚安。我今年四十五歲，是約翰內斯堡的一名會計。多年來，我總是睡得很晚，醒來時還是很累。去年，我給自己建立了一套晚間作息，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.

   八點，我合上膝上型電腦，寫一份明天的簡短待辦清單。一旦寫在紙上，我就不再想工作的事了。以前，我常常躺在床上檢視郵件。

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.

   九點，我把家裡的燈換成溫暖柔和的低亮度燈光。我還會把手機放在廚房充電，這樣就不會忍不住去滑手機。對我來說，這一個改變帶來的效果最大。

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.

   九點半，我洗個熱水澡，然後讀一本紙質書。我會選輕鬆一點的書，比如小說，而不是商業類的書。如果讀了三十頁還沒睡著，也沒關係。

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.

   十點半，熄燈。最難的是週末也保持同樣的時間，但我發現，這能讓我在週一早上不那麼累。

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.

   現在，我通常二十分鐘以內就能睡著，早上也更有精神了。我並不完美，有些晚上我還是會打破這個作息。但大多數晚上，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.

   總之，更好的睡眠早在我上床之前就開始了。如果你想試試，不要一下子改變所有的事情。從一小步開始，比如把手機放在另一個房間。謝謝大家。