事已至此，先睡觉吧 Sleep comes first.
睡前一小时避免任何引起焦虑的活动，如查看工作邮件或社交媒体。
Avoid anxiety-inducing activities like checking work emails or social media for at least an hour before bed.
睡前两小时避免使用电子设备。
Avoid electronic devices two hours before bed.
睡前至少三小时不进食。保持轻微饥饿感入睡最佳。
Don't eat within three hours of bedtime. It's best to go to bed slightly hungry.
完全戒除酒精。如必须饮酒，限制在下午6点前一杯。酒精是最影响睡眠质量的因素。
Avoid alcohol completely. If absolutely necessary, limit to one drink before 6 PM. Alcohol is the most significant controllable factor affecting sleep quality.
睡前洗热水澡或桑拿，保持房间温度在20度左右，让身体在凉爽的床上自然降温，促进入睡。
Taking a hot shower or sauna before bed, keeping the room temperature around 20 degrees, and allowing your body to naturally cool down on a comfortable bed can promote sleep.
房间需要完全遮光，最好暗到看不见手掌。必要时使用眼罩。
Make the room completely dark. Use an eye mask if necessary.
确保有8-9小时的充足睡眠。
Give yourself 8-9 hours of sleep opportunity.
保持固定的起床时间，包括周末。如需灵活，可以调整就寝时间。
Maintain a fixed wake-up time, even on weekends. If needed, vary bedtime instead.
不要过分关注睡眠。避免看闹钟，不要执着于睡眠追踪数据。
Don't obsess over sleep. Avoid clock-watching and don't worry too much about sleep tracking data.
违反教义不设惩罚，因为不好好睡觉已经是在自我惩罚。
Violating the doctrine does not incur punishment, because not sleeping well is already self-punishment.
睡觉是人生第一等大事，其他都是浮云。
Sleeping is the most important thing in life, everything else is trivial.
床是我们的圣地，枕头是我们的神龛。
The bed is our sanctuary, and the pillow is our altar.
打呼噜是与神沟通的天籁之音。
Snoring is the celestial sound of communicating with the gods.
睡姿就是个人修行，越舒服越高级。
Sleeping posture is personal cultivation, the more comfortable, the higher the level.
梦境是平行宇宙，要珍惜每次穿越的机会。
Dreams are parallel universes, cherish every opportunity to traverse them.
睡觉教是一个致力于推广科学睡眠的组织。由莫染与苏云于2024年10月24日创建。我们的使命是通过科学的方法和系统的指导，帮助每个人获得更好的睡眠质量。我们相信，优质的睡眠是健康生活的基石，是提高生活质量的关键。 The Church of Sleep is an organization dedicated to promoting scientific sleep practices, founded by Lesley and Stella on October 24th, 2024. Our mission is to help everyone achieve better sleep quality through scientific methods and systematic guidance. We believe that quality sleep is the cornerstone of a healthy life and the key to improving life quality.
我们基于最新的睡眠科学研究，制定了"睡眠十诫"，为所有追求优质睡眠的人提供明确的指导。我们不是传统意义上的宗教组织，而是一个推广健康睡眠理念的科学社群。 We have established the "Ten Commandments of Sleep" based on the latest sleep science research, providing clear guidance for all who seek quality sleep. We are not a traditional religious organization, but rather a scientific community promoting healthy sleep concepts.
带你回归最自然的安宁。追求身心平衡，从优质睡眠开始。加入睡觉教，享受每一夜的深度休息。让睡眠成为修行，在梦境中找到平静。睡觉教，不止是休息，更是心灵的重启。还等什么，快来加入睡觉教吧！ Return to the most natural peace with us. Strive for physical and mental balance, starting with quality sleep. Join the Church of Sleep and enjoy deep rest every night. Let sleep become a practice, finding tranquility in your dreams. Sleepism is not just about rest; it's a spiritual reboot. What are you waiting for? Join the Church of Sleep now!
事已至此，先睡觉吧 Sleep comes first.