The weekend looms, and that means a lie-in for many - though with the clocks going forward there'll be an hour's less shut-eye on Sunday morning. But, says Sean Coughlan, there's more to getting a really good kip than just shutting your eyes.

    Britons are the worst sleepers in Europe, claimed a survey last week, depicting a nation starved of sleep and facing a daily battle against red-eyed exhaustion.

    Notice in boarding house

    One in five of the population sleeps for fewer than seven hours a night, according to research from the Future Foundation for the health campaign Sleep Well Live Well. Many of these tired souls reported feeling stressed and unhappy.

    But how about looking at the question from another direction? If insufficient or disrupted sleep is bad for our health - then what would be the ingredients of a really good night's sleep? What makes a perfect sleep?

    Dr Adrian Williams of the Sleep Disorders Centre at St Thomas's Hospital in London sets out a few ground rules.

    Don't have any caffeine drinks after 2pm, exercise some time between 4pm and 7pm, have a milky drink and a bath before bedtime and try to exclude noise and light from the bedroom, recommends Dr Williams.

    But sleep is a highly individual experience. Like our appetite for different types of food, we all have our own gourmet sleeps. Here are 10 to savour.

    1. THE AFTERNOON NAP

    According to the wartime Prime Minister Winston Churchill, the pearl of slumbers was the afternoon nap. "You must sleep some time between lunch and dinner, and no half measures. Take off your clothes and get into bed."

    2. THE WEARY PARENT

    For the sleep-starved parent, it can feel as though they've given birth to a temperamental air-raid siren. Their sleep fantasy is nothing more elaborate than a night alone and a long luxurious morning when they can wake up undisturbed. Maybe they could warm the room with a bonfire of all those smug-faced sleep training manuals.

    3. HOTEL SCHADENFREUDE

    There are few more succulent slices of sleep than the first morning of a holiday. No alarm clock, no rushing for the train, no playing hunt the other sock, no making sandwiches for the kids. What makes it even sweeter is the thought of everyone else back at work toiling over a hot computer.

    4. THE GREAT OUTDOORS

    Sleeping outside has a particular grass-scented pleasure, whether it's drowsing on a sunny afternoon in the back garden, on the beach or in the park. Looking up at the clouds creates that feeling of getting back to nature.

    Fresh-air sleeping has a long tradition. Alice Ravenhill, an Edwardian authority on rearing children, ordered that bedroom windows should be always fully open, apart from in the severest cold spells. In summer, she recommended sleeping on the porch.

    Modern hotels say they pitch their optimum room temperature for sleeping at 18 degrees. It must have been all the other ones I've stayed in that are hotter than the Gobi desert, with the windows bolted shut.

    5. COMFY PILLOW

    Pillows now come with almost as much science as hair conditioner. And there are versions with in-built speakers to play sleep-inducing sounds such as a heart beat or soothing music.

    This would not have impressed the Elizabethan writer, William Harrison, who attacked the young men of the 1580s for being so soft that they used pillows to help them sleep. In his day, real men slept on wooden logs or hairy sacks. Allergenic or non-allergenic sack, sir?

    6. KEPT IN THE DARK

    For a city dweller, used to a constant fog of light, it can be a rare treat to sleep in undisturbed treacly darkness. It's becoming more and more difficult to find. There are light polluted skies outside - and the insides of homes are overflowing with light-emitting gadgets. Kielder in Northumberland is claimed as having the darkest skies left in England.

    7. SNEAKY CINEMA SNORING

    We've all been there. It's warm, it's dark, the mobile is switched off and you're watching a film or a play, and you feel an irresistible urge to close your eyes. It's been a long day and your body is crying out for a delicious moment of rest. The innovative Japanese have recognised a gap in the market and run "sleep concerts", in which rows and rows of exhausted salarymen cheerfully snore while the musicians play.

    8. NIGHT MUSIC

    Who wouldn't enjoy being lulled to sleep by music? Or else the music is so dull that staying awake becomes impossible. Interpret this either way, but a study for the hotel chain Travelodge says that Coldplay and James Blunt are the most sleep-inducing musicians. Guests also like "unchallenging" reads, with the literary works of Jordan and David Beckham topping the sleep chart.

    9. DREAMING OF FOOD

    The Christmas sleep, after a big dinner, is a classic of its kind. But different types of food have associations with inducing sleep. The NHS recommends eating bananas. Since the Romans, lettuce has been a persistent ingredient in sleep recipes. Less attractive is the use of dormouse fat, as used by the Elizabethans. The Victorians recommended top quality champagne as an insomnia cure. Even if you didn't get to sleep, it would still have been a good party.

    10. WEEKEND LIE-IN

    Going home on Friday, the weekend stretches out alluringly. The first pleasure is the morning lie-in, that extra hour or so when everything seems possible. You lie there planning that great novel, dipping in and out of sleep. Nathaniel Hawthorne caught this perfectly: "You speculate on the luxury of wearing out a whole existence in bed, like an oyster in its shell, content with the sluggish ecstasy of inaction."

    Maybe we're not bad at sleep, just out of practice.

    據上周的一項調查稱
，英國是歐洲睡眠質量最差的國家。該調查是關於失眠情況以及日常對抗眼睛疲勞的情況。

    要想睡個好覺可是有法可循的。

    據未來基金會的健康運動研究項目《睡得好 活得好》稱
，有五分之一的人夜間睡眠時間不足7小時。其中很多人因疲憊而感到緊張和不快樂。

    但如果從另一角度看這個問題又會怎樣呢？如果睡眠不足或者睡眠中斷會影響我們的健康--那麼什麼樣的睡眠才算是質量好的睡眠呢？怎麼才能睡個完美的覺呢
？

    倫敦聖托馬斯醫院睡眠障礙中心的阿德裏安威廉斯博士提出了一些基本規則。

    威廉姆斯博士的建議包括：下午2點之後不要喝咖啡
，下午4點到7點間做會兒運動，上床睡覺前喝杯牛奶、洗個澡
，盡量讓臥室裏沒有噪音和燈光。

    但是睡覺很大程度上依賴於個人經驗。就像我們都有自己喜歡的食物，我們也有自己喜歡的睡眠方式。這裏有十種方法你可以試試。

    1.午後小睡一會兒

    對戰時首相溫斯頓丘吉爾來說
，最美妙的睡眠就是午後小睡。"在午飯與晩飯之間
，你一定要小睡片刻，除下你的衣服走上床吧！"

    2.疲憊的父母

    duinaxieshuimianbuzudefumumen，tamenkenenghuijiaodezijishengxiadeshigexinuwuchangdefangkongjingbaoling。tamenweiyidemengxiangjiushinenggoudandudaiyiwanshang，bingnenggouxiangshouyixiayouchang、奢侈的自然醒

，不受孩子們的打擾。或許他們還可以根據睡眠手冊上的方法，在屋子裏點個篝火，讓屋子暖和起來。

    3.躲在酒店裏幸災樂禍

    沒mei有you哪na天tian的de睡shui眠mian比bi假jia期qi第di一yi天tian早zao上shang更geng美mei好hao了le。沒mei有you鬧nao鈴ling
，不bu用yong急ji著zhe趕gan火huo車che，不bu用yong匆cong匆cong忙mang忙mang的de滿man地di找zhao襪wa子zi，不bu用yong給gei孩hai子zi們men做zuo三san明ming治zhi。而er讓rang這zhe一yi天tian顯xian得de更geng美mei好hao的de就jiu是shi想xiang到dao其qi他ta那na些xie回hui到dao工gong作zuo崗gang位wei的de人ren正zheng麵mian對dui著zhe大da計ji算suan機ji辛xin辛xin苦ku苦ku地di工gong作zuo。

    4.享受一下美好的戶外環境

    睡在外麵能夠給人一種特殊的快樂感，不論是午後睡在花園裏、海灘上或者公園裏。仰望著天上的雲朵會讓人覺得回到了大自然。

    在戶外睡覺有很悠久的曆史。愛麗絲 雷lei勒le諾nuo，愛ai德de華hua七qi世shi時shi代dai的de兒er童tong撫fu養yang專zhuan家jia，要yao求qiu除chu了le有you最zui寒han冷leng的de日ri子zi外wai，其qi他ta時shi間jian裏li臥wo室shi的de窗chuang戶hu必bi須xu保bao持chi全quan開kai。夏xia天tian，她ta建jian議yi睡shui在zai門men廊lang裏li。

    現代酒店都將最佳睡眠溫度設為18度。我住過的酒店肯定不是這樣的酒店，因為它們都要比戈壁沙漠還是炎熱
，而且窗子全都關的緊緊地。

    5.找個舒服的枕頭睡覺

    現在枕頭就像護發素一樣講究科學。有的枕頭內置揚聲器播放能誘使睡眠的聲音
，比如心跳聲或者舒緩的音樂。

    不過這肯定對伊麗莎白時代的作家威廉哈裏遜沒用
，他因為16世紀80年(nian)代(dai)的(de)年(nian)輕(qing)人(ren)使(shi)用(yong)非(fei)常(chang)軟(ruan)的(de)枕(zhen)頭(tou)幫(bang)助(zhu)睡(shui)眠(mian)而(er)批(pi)判(pan)他(ta)們(men)。在(zai)他(ta)那(na)個(ge)時(shi)代(dai)
，真(zhen)正(zheng)的(de)男(nan)人(ren)要(yao)睡(shui)在(zai)原(yuan)木(mu)枕(zhen)頭(tou)上(shang)或(huo)者(zhe)毛(mao)茸(rong)茸(rong)的(de)麻(ma)袋(dai)上(shang)。麻(ma)袋(dai)有(you)沒(mei)有(you)過(guo)敏(min)和(he)防(fang)過(guo)敏(min)之(zhi)分(fen)
，先(xian)生(sheng)

？

    6.保持睡眠空間的黑暗

    chengshilidaochudoushinihongdeng，suoyiduiyuchengshijuminyaoxiangshuizaiwanquanheiandehuanjingzhongkeshihenburongyi。zhezhonghuanjingyuelaiyuenanzhaodao。wuziwaimianyoudengguangzhaoliangtiankong，erwuzilimianyeyouyixiexiaogongjuzaishanshanfaguang。jucheng
，yinggelanzuiheiandetiankongzainuosenbolandejide。

    7.在電影院裏偷偷睡覺

    我們都到那裏去過。電影院裏溫暖、黑(hei)暗(an)，等(deng)都(dou)被(bei)關(guan)掉(diao)了(le)，你(ni)在(zai)看(kan)電(dian)影(ying)或(huo)者(zhe)演(yan)出(chu)，然(ran)後(hou)你(ni)有(you)一(yi)種(zhong)不(bu)可(ke)抗(kang)拒(ju)的(de)感(gan)覺(jiao)想(xiang)要(yao)閉(bi)上(shang)眼(yan)睛(jing)。你(ni)已(yi)經(jing)度(du)過(guo)了(le)漫(man)長(chang)的(de)一(yi)天(tian)，你(ni)的(de)身(shen)體(ti)正(zheng)在(zai)大(da)聲(sheng)疾(ji)呼(hu)要(yao)享(xiang)受(shou)一(yi)下(xia)這(zhe)美(mei)妙(miao)的(de)休(xiu)息(xi)時(shi)刻(ke)。具(ju)有(you)創(chuang)新(xin)精(jing)神(shen)的(de)日(ri)本(ben)已(yi)經(jing)注(zhu)意(yi)到(dao)了(le)這(zhe)個(ge)試(shi)場(chang)缺(que)口(kou)
，並(bing)已(yi)開(kai)始(shi)運(yun)作(zuo)一(yi)種(zhong)叫(jiao)做(zuo)"睡眠音樂會"的商業活動，在這種音樂會上成排成排疲憊的上班族在音樂家的演奏中快樂的打著鼾。

    8.聽聽小夜曲

    誰shui會hui不bu喜xi歡huan在zai音yin樂le聲sheng裏li睡shui去qu呢ne

？要yao不bu就jiu是shi音yin樂le聲sheng實shi在zai太tai沉chen悶men了le

，讓rang你ni不bu睡shui都dou不bu可ke能neng。不bu管guan是shi哪na一yi種zhong方fang式shi，反fan正zheng根gen據ju對dui旅lv遊you連lian鎖suo酒jiu店dian做zuo的de一yi項xiang研yan究jiu顯xian示shi，酷ku玩wan樂le隊dui和he詹zhan姆mu斯si·布朗特的音樂最能夠誘使人們睡覺。客人們也喜歡"沒有挑戰性"的閱讀，而關於喬丹和大衛貝克漢姆的文學作品就不適合用來睡前讀。

    9.吃些能幫助睡眠的食物

    典型的就是聖誕節大餐後的睡眠。但是不同類型的食物對睡眠的誘導作用不同。英國本地醫療體係NHS jianyishuiqianchixiangjiao。ercongluomashidaikaishi，renmenjiuzhidaoshengcaihanyouyoudaoshuimiandechengfen。xiangyilishabainayangshiyongshuishuzhifangbangzhushuimiandefangfajiumeinameyouxiyinlile。erweiduoliyaxiangbinjiubeirenweiduizhiliaoshimianzuiyouxiao。jishitameirangnishuizhe，zhishaonihainengyougekuailedejuhui。

    10.周末睡個懶覺

    zhouwuhuidaojiajiuyiweizhezhoumoyijingchongmanyouhuodexiangnishenkaileshuangbi。zuirangrengaoxingdejiushizaoshangkeyishuishangjixiaoshidelanjiao，buguanwaimianfashengleshenme。nitangzainalixiangshouzhezhemeimiaodeyike
，shiduanshixudeshuizhe。nasanierhuosuoenduizheyishikeyougewanmeidebiaoshu："You speculate on the luxury of wearing out a whole existence in bed, like an oyster in its shell, content with the sluggish ecstasy of inaction."

    或許我們並不是睡不好，而是不知道該怎麼睡。