与不运动的人相比，通过运动可以减少 40-50% 的疲劳。运动能增加流向大脑和其他器官的血流量，最大限度地促进氧气循环，确保您的器官和细胞获得茁壮成长所需的营养。

运动已被证明可以降低罹患结肠直肠癌的风险。事实上，2016 年对 126 项研究进行的荟萃分析发现，与很少运动的患者相比，运动量较大的患者患结肠癌的风险要低 19%。运动可通过多种方式降低罹患结肠直肠癌的风险：缩短食物通过消化系统的时间它有助于预防肥胖，而肥胖是多种癌症的风险因素之一它有助于减轻炎症和促进免疫系统功能它有助于防止血液中胰岛素水平过高，而胰岛素水平过高与癌症的发生和发展有关为了预防癌症，每天进行 30-60 分钟的中度到剧烈运动！如果您无法在这段时间内进行剧烈运动，那就散散步或站起来活动活动。有活动总比没有活动好！

如果其他方法都不奏效，您可以考虑向医生咨询处方助眠药物或医用大麻来帮助睡眠。有多种药物专门用于帮助睡眠，还有许多药物可以解决睡眠障碍的根本原因，例如焦虑，这也可以帮助您睡得更好。需要注意的是，所有药物都会有副作用，而且帮助睡眠的药物可能会形成习惯。

Anxiety can impact your quality and frequency of sleep. Discussing one’s problems with someone supportive can help alleviate some of this anxiety, hopefully leading to better sleep. Journaling may also help you get your anxious feelings out before going to bed. If your anxiety is severe, cognitive behavioral therapy (CBT) with a mental health professional may also help address your anxiety, leading to better sleep. Report sleep issues to anyone helping you face anxiety.

开始写睡眠日记

记录自己的睡眠情况和白天的活动可以帮助您跟踪和评估哪些活动更有可能扰乱或干扰您当晚的睡眠。这有助于改变行为，从而改善睡眠。

There is no "perfect" bedtime routine, but consider adding some of these steps to your nightly wind-down routine: Set a "bedtime" timer. Some apps will even send a "wind down" alert. 睡前一到两小时洗个热水澡或淋浴（如果皮肤可以承受）。避免在床上和睡前一小时内使用屏幕。有些人喜欢阅读，因为阅读有助于缓解眼睛疲劳。写日记、祈祷和/或冥想，反思一天的生活。 Use lavender or other aromatherapy oils or candles to trigger the scenes it's time to wind down. (Don't forget to blow out a candle!) 穿着舒适。降低室内温度。大多数人在室内温度较低或较高时睡得更好。让房间变暗：关灯、拉上百叶窗，营造一个黑暗的空间。尽力放松和放松。我们知道，让你放松会适得其反，但如果你能找到适合自己的作息时间，那就用它吧！ Follow a similar routine each night to train your brain and body that it's time to rest.

避免咖啡因、毒品和酒精

尤其是在睡前，避免摄入咖啡因、毒品和酒精。虽然咖啡因可能会让你在白天更有精神，但在下午饮用会影响你晚上的睡眠。酒精看似有助于入睡，但它会破坏睡眠质量。如果您服用的处方药（如类固醇）会影响睡眠，请尽量在一天的早些时候服用，以免影响睡眠。

保持良好的睡眠卫生

确保你的卧室是一个休息的空间。尽量不要在床上工作、吃东西或看电视。尽量保持一致的睡眠时间，倾听身体的呼唤。保持房间凉爽阴暗，使用耳塞、降噪耳机或音响帮助放松。

Sleep apnea is short pauses in your breathing while asleep, lasting up to 10 seconds. These pauses can happen multiple times throughout the night, and disrupt your normal sleep rhythms, making it difficult to get restful sleep. People with sleep apnea often snore loudly, also creating sleep problems for their partners. Sleep apnea is unlikely to be caused by cancer or cancer treatment. However, if you have already been diagnosed with sleep apnea it is important to get it managed and under control before beginning your treatment, as not to compound sleep issues down the road.

Abnormal sleep-wake cycles

Abnormal sleep-wake cycles are exactly like they sound – the times when you would normally (compared to most people and yourself) find yourself sleeping and waking from sleep are impacted, making it difficult to go to sleep when you normally would, and wake up when you should. Our sleep-wake cycles are controlled by complex biological processes referred to as our circadian rhythm. Many things can impact your circadian rhythm, throwing your whole cycle into disarray, making it difficult to have a “normal” schedule and get things done when you’d like to.