Expert tips for a better night’s sleep

TRANSKRIP
Rule number one.
Go to bed sleepy and preserve your sleepiness for bedtime because it’s a precious resource
Two.
Have a bedtime ritual, do the same things in roughly the same way every night before you go to bed
Tell your body and your mind that you’re preparing to go to sleep
Three
Try to maintain roughly the same getting up time each morning even if you vary your going to bed time
This helps to tell your circadian rhythm that it’s daytime and nighttime
Really important.
Four.
Avoid spending long periods awake in bed whether they’re periods initially when you get into bed or they’re periods where you wake up in the night and you struggle to get back to sleep
If you can’t get to sleep in bed and you’re lying there awake,
get up and do something different
Go back to bed when you feel sleepy
And finally, number five.
Don’t ever try to go to sleep
Trying to go to sleep is usually self-defeating because the act of going to sleep is automatic and automatic behaviours are best left to themselves
If we try and exercise will, will make it more difficult
But finally the bonus tip would be:
if your sleep problem is persistent, if you really feel it’s getting in the way of your everyday life,
go and see your doctor and ask for a referral to a service that can offer you professional help

TERJEMAHAN
Rule number one.
Aturan nomor satu

Go to bed sleepy and preserve your sleepiness for bedtime because it’s a precious resource
Pergi tidur dalam keadaan mengantuk dan jaga rasa kantukmu untuk waktu tidur karena itu adalah aset yang berharga.

Two.
Dua

Have a bedtime ritual, do the same things in roughly the same way every night before you go to bed
Milikilah ritual waktu tidur, lakukan hal yang sama dengan cara yang hampir sama setiap malam sebelum kamu pergi tidur.

Tell your body and your mind that you’re preparing to go to sleep
Katakan pada tubuh dan pikiranmu bahwa kamu sedang bersiap-siap untuk tidur.

Three
Tiga

Try to maintain roughly the same getting up time each morning even if you vary your going to bed time
Cobalah untuk menjaga waktu bangun yang hampir sama setiap pagi bahkan kalau kamu mengubah jam tidurmu

This helps to tell your circadian rhythm that it’s daytime and nighttime
Ini membantu memberitahu ritme sirkadianmu bahwa ini adalah siang hari dan malam hari.

Really important.
Sangat penting.

Four.
Empat

Avoid spending long periods awake in bed whether they’re periods initially when you get into bed or they’re periods
where you wake up in the night and you struggle to get back to sleep
Hindari menghabiskan waktu yang lama terjaga di tempat tidur entah itu periode awal ketika kamu hendak tidur atau periode ketika kamu bangun di malam hari dan kamu kesulitan kembali tidur.

If you can’t get to sleep in bed and you’re lying there awake,
Kalau kamu tidak bisa tidur dan kamu terjaga,

get up and do something different
bangunlah dan lakukan sesuatu yang berbeda

Go back to bed when you feel sleepy
Kembali ke tempat tidur ketika kamu merasa mengantuk

And finally, number five.
Dan akhirnya, nomor lima

Don’t ever try to go to sleep
Jangan pernah mencoba untuk pergi tidur

Trying to go to sleep is usually self-defeating because the act of going to sleep is automatic and automatic behaviours are best left to themselves
Mencoba untuk pergi tidur merugikan karena pergi tidur adalah perilaku otomatis dan perilaku otomatis baiknya dibiarkan begitu.

If we try and exercise will, will make it more difficult
Jika kita mencoba dan menggunakan kehendak, itu akan membuatnya lebih sulit.

But finally the bonus tip would be:
Tapi akhirnya tip bonusnya adalah:

if your sleep problem is persistent, if you really feel it’s getting in the way of your everyday life,
jika masalah tidurmu tetap berlanjut, jika kamu merasa itu mengganggu kehidupanmu sehari-hari,

go and see your doctor and ask for a referral to a service that can offer you professional help
pergi dan temui doktermu dan tanyakan rujukan ke layanan yang bisa memberimu bantuan profesional.