輾轉(zhuǎn)反側(cè)難以入眠？也許你該把臥室的灰色墻壁重新粉刷成藍(lán)色，再整理一下房間。睡眠專(zhuān)家指出，把臥室粉刷成灰色會(huì)讓人難以入眠，而藍(lán)色能幫你一夜安睡。

It may be the decor colour of the moment but painting your bedroom wall the same shade as a bleak English sky could actually stop you from getting your eight hours' in.

灰色可能是時(shí)下的流行裝飾色，但把臥室墻壁刷成和英國(guó)陰冷的天空一樣的顏色，實(shí)際上會(huì)讓你無(wú)法入眠。

Grey is one of the colours that you should blacklist when thinking of re-painting your bedroom, according to a sleep expert at mattress company Sealy. However, blue could actually promote sleep because it sends calming messages to the brain.

西利床墊公司的一位睡眠專(zhuān)家表示，在考慮重新粉刷臥室時(shí)，灰色是應(yīng)該列入黑名單的顏色之一。而藍(lán)色實(shí)際上可以促進(jìn)睡眠，因?yàn)樗梢韵虼竽X發(fā)送鎮(zhèn)靜信息。

And while you might sleep in the dark, creeping light from streetlamps, and clutter from an untidy room could all add up to a night of insomnia.

雖然睡覺(jué)的時(shí)候屋里是暗的，但路燈微弱的光線和房間的凌亂都可能導(dǎo)致失眠。

Grey isn't the only colour you should avoid if you're reaching for a paintbrush.

如果你想粉刷臥室，除了灰色以外，還有一些顏色也要避免。

Reds, browns and purples can all hinder a peaceful night's sleep, says Sealy's sleep expert Natalie Armstrong.

西利公司的睡眠專(zhuān)家娜塔莉·阿姆斯特朗說(shuō)，紅色、棕色和紫色都可能影響夜間安眠。

She told Femail: 'While your room is dark when you go to sleep, many of us spend an hour or more in our bedrooms with the light on before going to sleep, which is when the colour of your bedroom can be so disruptive.

她告訴《每日郵報(bào)》女性專(zhuān)欄：“睡覺(jué)的時(shí)候，你的房間是暗的，但我們很多人會(huì)在睡前開(kāi)著燈在臥室里待上一個(gè)多小時(shí)，而這個(gè)時(shí)候你臥室的顏色會(huì)有很大影響?！?/p>

'Colours that are too bright can put your brain into a state of high alert, which can last long after you’ve turned the light off and can no longer see the colour.

“太亮的顏色會(huì)讓你的大腦處于高度警惕狀態(tài)，即使你把燈關(guān)掉，看不到墻壁顏色之后，這種狀態(tài)也會(huì)持續(xù)很長(zhǎng)時(shí)間?！?/p>

'Grey, while gentle, is also quite suppressive. The absence of any strong colour has a depressive effect on the brain because it is a colour typically used to represent sadness and dreariness. While the current trend for grey is trying to change this, the deep rooted associations of grey as a drab colour can make it a bad choice for bedroom décor.'

“灰色雖然溫和，但也很壓抑。缺乏高飽和色會(huì)對(duì)大腦產(chǎn)生抑郁效果，因?yàn)樗且环N通常用來(lái)代表悲傷和凄涼的顏色。盡管當(dāng)前的灰色流行趨勢(shì)試圖改變這一現(xiàn)狀，但灰色作為一種單調(diào)顏色的根深蒂固的聯(lián)想可能會(huì)讓它成為臥室裝飾顏色的糟糕選擇?！?/p>

dreariness[?dr??rin?s]：n.凄涼；沉寂；可怕

The real colour champion when it comes to good sleep is blue, which is easily picked up by ganglion cells in the retinas of your eyes. The cells then send a message direct to your brain that you're in a calm environment.

說(shuō)到好的睡眠，最佳的臥室裝飾顏色是藍(lán)色，它很容易被視網(wǎng)膜上的神經(jīng)節(jié)細(xì)胞吸收。之后這些細(xì)胞會(huì)直接向你的大腦發(fā)送信息，告訴你你正處于平靜的環(huán)境中。

Another well-documented enemy of sleep includes smartphones but it isn't just your mobile that can stand in the way of sweet dreams.

智能手機(jī)也是睡眠的一個(gè)“敵人”，不過(guò)妨礙你做美夢(mèng)的不僅僅是你的手機(jī)。

stand in the way of：妨礙

Reading a book on a Kindle or watching your favourite television show while tucked up in bed exposes you to exactly the same kind of 'blue' light.

在Kindle上看書(shū)或者在床上看你最喜歡的電視節(jié)目都會(huì)讓你暴露在同樣的“藍(lán)光”下。

Says Armstrong: 'These devices emit the same blue light as phones, which has been shown to suppress melatonin, the sleep hormone, and disturb the body’s natural circadian rhythms, which regulates our sleep-wake cycle.'

阿姆斯特朗說(shuō)：“這些設(shè)備發(fā)出的藍(lán)光與手機(jī)發(fā)出的藍(lán)光相同，這會(huì)抑制褪黑素（一種睡眠激素）的分泌，擾亂人體的自然晝夜節(jié)律，而晝夜節(jié)律調(diào)節(jié)著我們的睡眠-覺(jué)醒周期?！?/p>

circadian [s???ke?di?n]：adj.生理節(jié)奏的

Black-out blinds and heavy curtains can be the difference between a peaceful night's kip and tossing and turning, with lights from streetlamps outside a trigger to keep your brain activated.

因?yàn)槭彝獾穆窡魺艄饪赡軙?huì)使大腦保持活躍，閉合的遮光簾和厚重的窗簾可以讓人免于輾轉(zhuǎn)反側(cè)，給人帶來(lái)寧?kù)o的夜間睡眠。

And while the phrase 'tidy house, tidy mind' might be ordinarily used in the daytime, it can be just as pertinent at night-time.

“整潔的房子，整潔的頭腦”這句話或許通常用于白天，但在晚上也同樣適用。

pertinent [?p??t?n?nt]：adj.相關(guān)的，中肯的

If you're trying to sleep in a room that's heavy on clutter, you can carry that unsettled feeling into your subconscious when trying to fall into slumber, says Armstrong.

阿姆斯特朗說(shuō)，如果在一個(gè)雜亂的房間里睡覺(jué)，當(dāng)你想要入睡時(shí)，你可能會(huì)把這種不安的感覺(jué)帶進(jìn)你的潛意識(shí)。

英文來(lái)源：每日郵報(bào)

翻譯&編輯：yaning