24招助你睡個安穩覺
1. Create a transition routine. This is something you do every night before bed. It could be as simple as letting the cat out, turning out the lights, turning down the heat, washing your face, and brushing your teeth. Or it could be a series of yoga or meditation exercises. Regardless, it should be consistent to the point that you do it without even thinking about it. As you begin to Move into your "nightly routine," your mind will get the signal that it's time to chill out and tune down, dialing down stress hormones and physiologically preparing you for sleep.
1.建立睡前過渡計劃。即每晚睡覺前必做的事。這些事可以簡單到放貓咪出門、關燈、關暖氣、洗臉刷牙，也可以是瑜伽或冥想。不管怎樣，記住不要刻意去做這些。當你開始你的 “夜間慣例”時，你的大腦會收到信號，知道是時間放鬆下來，減少壓力荷爾蒙分泌，並做好睡覺的生理準備。
2. Figure out your body cycle. Ever find that you get really sleepy at 10 p.m., that the sleepiness passes, and that by the time the late news comes on, you're wide-awake? Some experts believe sleepiness comes in cycles. Push past a period of sleepiness and you likely won't be able to fall asleep very easily for a while. If you've noticed these kinds of rhythms in your own body clock, use them to your advantage. When sleepiness comes, get to bed. Otherwise, it might be a long time until you are ready to fall asleep again.
2.掌握你的身體週期。有沒有發現在晚上十點的時候你特別困，隨後這股困勁過去了，在晚間新聞開始的時候你又一點都不想睡了？一些專家認為睏意具有周期性。一定階段的睏意消失後，在接下來的一段時間內你會很難入睡。如果你注意到自己的生物鐘裏存在這種節奏，學着好好利用。當睏意襲來，趕緊上牀睡覺。不然，你得等上好一段時間才能再次入睡。
3. Sprinkle just-washed sheets and pillowcases with lavender water and iron them before making up your bed. The scent is scientifically proven to promote relaxation, and the repetition and mindlessness of ironing will soothe you. Or, instead of ironing your sheets, do the next best thing: Put lavender water in a perfume atomizer and spray above your bed just before climbing in.
3.在洗乾淨的牀單和枕頭套上撒點薰衣草香水，熨好再鋪上牀。科學證實香味可以幫助放鬆，熨燙牀單時無意識的重複動作也能緩和心緒。或者，不熨牀單也可以，有個很好的替代方法：把薰衣草香水裝進噴瓶，上牀前在牀的上空噴灑一遍。
4. Hide your clock under your bed or on the bottom shelf of your night stand, where its glow won't disturb you. That way, if you do wake in the middle of the night or have problems sleeping, you won't fret over how late it is and how much sleep you're missing.
4.把鬧鐘藏在牀下，或放在牀頭櫃最下面的格子裏，這樣就不會受到鐘面光的干擾。而且，如果你真的在半夜醒來，或者翻來覆去睡不着，你也不會因為知道是深夜幾點而煩躁，惱火自己又錯過了不少睡眠時間。
5. Switch your pillow. If you're constantly pounding it, turning it over and upside down, the poor pillow deserves a break. Find a fresh new pillow from the linen closet, put a sweet-smelling case on it, and try again.
5.換枕頭。如果你不停地捶打枕頭，把它翻過來翻過去，那你可憐的枕頭也該歇歇了。從櫥裏找個新枕頭，套上一個好聞的枕頭套，再閉上眼睛嘗試入睡。
6. Choose the right pillow. One Swedish study found that neck pillows, which resemble a rectangle with a depression in the middle, can actually enhance the quality of your sleep as well as reduce neck pain. The ideal neck pillow should be soft and not too high, should provide neck support, and should be allergy tested and washable, researchers found.
6.選一個合適的好枕頭。一項來自瑞典的研究表明長方形、中間有下凹的頸枕能增加睡眠質量，同時減少頸部痠痛。研究指出，理想的頸枕應該柔軟舒適，不能太高，能支撐頸部，經過過敏原測試，而且可以清洗。
7. Switch to heavier curtains over the windows, and use them. Even the barely noticeable ambient light from streetlights, a full moon, or your neighbor's house can interfere with the circadian rhythm changes you need to fall asleep.
7.換上厚重的窗簾。即便是街燈、滿月，或者鄰居家傳來的微弱光線，也能干擾入睡所需的晝夜節律變化。
8. Clean your bedroom and paint it a soothing sage green. Or some other soothing color. First, the more clutter in your bedroom, the more distractions in the way of a good night's sleep. The smooth, clean surfaces act as a balm to your brain, helping to smooth out your own worries and mental to-do lists. The soothing color provides a visual reminder of sleep, relaxing you as you lie in bed reading or preparing for sleep.
8.打掃卧室，並粉刷成令人安心的灰綠色，或者其他舒緩的色調。首先，卧室越亂，睡眠就越容易受干擾。平整乾淨的畫面有如香油，能放鬆大腦，消除憂慮，讓你不再去想明天要做的事。當你躺在牀上看書或準備睡覺時，温和的顏色也能提供視覺暗示，讓你的身心平緩下來。
9. Move your bed away from any outside walls. This will help cut down on noise, which a Spanish study found could be a significant factor in insomnia. If the noise is still bothering you, try a white noise machine, or just turn on a floor fan.
9.把你的牀從外牆那邊移開。來自西班牙的一項研究表明噪音是導致失眠的重要因素，與外牆隔開便能遠離外部噪音。要是還不行，試試使用白色噪音機（能發出諸如海浪聲、雨聲之類有助睡眠的聲音），或者直接開一個落地風扇。
10. Tuck a hot-water bottle between your feet or wear a pair of ski socks to bed. The science is a little complicated, but warm feet help your body's internal temperature get to the optimal level for sleep. Essentially, you sleep best when your core temperature drops. By warming your feet, you make sure blood flows well through your legs, allowing your trunk to cool.
10.在兩腳間塞一個裝熱水的瓶子，或者穿雙滑雪短襪。其中的科學原理有些複雜，不過暖腳能幫助身體內部體温達到適合睡眠的最佳温度。基本上，當你身體中心温度下降的時候你睡得最香。通過腳的加温，腿部血液流動加快，軀體的温度就會下降。
11. Kick your dog or cat out of your bedroom. A 2002 research study found that one in five pet owners sleep with their pets (and we're not talking goldfish here). The study also found that dogs and cats created one of the biggest impediments to a good night's sleep since the discovery of caffeine. One reason? The study found that 21 percent of the dogs and 7 percent of the cats snored!
11.把狗或貓咪關在卧室外邊。2002年一項研究顯示有五分之一的寵物豢養者與自己的寵物一起睡覺（這裏不包括養金魚的）。研究也顯示貓狗是影響睡眠的最大障礙之一，僅次於咖啡因。理由呢？研究發現有21%和7%的貓狗打呼嚕！
Lose Some, Gain Some
有得必有失
12. Sleep alone. Sure you love your spouse or partner, but studies find one of the greatest disruptors of sleep is that loved one dreaming away next to you. He might snore, she might kick or cry out, whatever. In fact, one study found that 86 percent of women surveyed said their husbands snored, and half had their sleep interrupted by it. Men have it a bit easier; just 57 percent said their wives snored, while just 15 percent found their sleep bothered by it. If you absolutely will not kick your partner out (or head to the guest room yourself), then consider some anti-snoring tips.
12. 一個人睡。當然，你捨不得你的配偶或伴侶，但研究表明睡眠的一大影響因素就是枕邊的人。他可能會打鼾，她可能會踢你或者在夢中大叫大嚷，任何情況都可能。事實上，一項研究顯示，被調查的女性中有86%承認自己的丈夫打鼾，有一半的人因此睡眠受到干擾。男人們的問題沒那麼嚴重，只有57%説自己的妻子打鼾，僅15%覺得自己因此睡不好覺。如果你實在不願意把你的伴侶攆出去（或者你自己住到客房），想寫對付打呼嚕的招吧。
13. Take a combination supplement with 600 mg calcium and 300 mg magnesium before bed. Not only will you be providing your bones with a healthy dose of minerals, but magnesium is a natural sedative. Additionally, calcium helps regulate muscle movements. Too little of either can lead to leg cramps, and even a slight deficiency of magnesium can leave you lying there with a racing mind.
13.睡前服用600毫克的鈣以及300毫克的鎂以補充體內化合物。你不止給骨頭補充了必需劑量的鈣質，還攝入了鎂這種自然鎮定劑。此外，鈣還能調節肌肉運動。這兩者中缺了任一樣都會導致腿部抽筋，即使是稍微缺點鎂，也能導致你在躺着的時候腦子一團糟，靜不下來。
14. Eat a handful of walnuts before bed. Walnuts are a good source of tryptophan, a sleep-enhancing amino acid.
14.睡前吃一小把核桃。核桃富含色氨酸，這是一種能促進睡眠的氨基酸。
15. Munch a banana before bed. It's a great natural source of melatonin, the sleep hormone, as well as tryptophan. The time-honored tradition, of course, is warm milk, also a good source of tryptophan.
15.吃根香蕉。香蕉富含褪黑激素，和色氨酸一樣，也能促進睡眠。經久不衰的嘗試是喝熱牛奶，其中同樣含有色氨酸。
16. Drink water before bed, not fruit juice. One study found it took participants an extra 20 to 30 minutes to fall asleep after drinking a cup of fruit juice, most likely because of the high sugar content in juice.
16.睡前喝點水，別喝果汁。一項研究表明，參加試驗的人員在喝過果汁後，需要多花20到30分鐘的時間才能入睡，很可能這是因為果汁含有高糖分的緣故。
Relax Yourself
放輕鬆
17. Take antacids right after dinner, not before bed. Antacids contain aluminum, which appears to interfere with your sleep.
17.吃完晚飯，立即服用解酸劑，不要等到睡前再服用。解酸劑含鋁，會干擾睡眠。
18. Listen to a book on tape while you fall asleep. Just as a bedtime story soothed and relaxed us when we were children, a calming book on tape (try poetry or a biography, stay away from horror novels) can have the same effect with us grown-ups.
18.聽着錄音書入睡。就像我們小時候邊聽故事邊沉沉睡去一樣，安撫身心的錄音故事（詩歌和傳記都不錯，千萬別聽恐怖故事）對成年人來説同樣有效。
19. Simmer three to four large lettuce leaves in a cup of water for 15 minutes. Remove from heat, add two sprigs of mint, and sip just before you go to bed. Lettuce contains a sleep-inducing substance called lactucarium, which affects the brain similarly to opium. Unlike opium, of course, you won't run the risk of addiction!
19.把四片大生菜葉放在水杯裏慢慢煨上十五分鐘。然後停止加熱，往裏面加兩小枝薄荷，小口喝完再睡。生菜含有一種引起睡眠的物質，名叫萵苣阿片，對大腦產生的作用類似於鴉片。當然你不會上癮，這點和鴉片不同。
20. Give yourself a massage. Slowly move the tips of your fingers around your eyes in a slow, circular motion. After a minute, move down to your mouth, then to your neck and the back of your head. Continue down your body until you find you're so relaxed you're ready to drop off to sleep. Another option: alternate massage nights with your significant other. You get Monday, Wednesday and Friday. Your significant other gets Tuesday, Thursday and Saturday. You do each other on Sundays.
20.自我暗示。用指尖慢慢在眼眶周圍打圈，一分鐘後，手指下移到嘴邊，再到頸部，最後移到腦後。繼續這樣一路向下，直到你發現自己足夠放鬆，完全可以入睡。另一個方法就是和你的另一半互做按摩。一三五他/她幫你做，二四六你幫他/她做，星期天互相按摩。
21. Take a hot bath 90 to 120 minutes before bedtime. A research study published in the journal Sleep found that women with insomnia who took a hot bath during this window of time (water temperature approximately 105°F), slept much better that night. The bath increased their core body temperature, which then abruptly dropped once they got out of the bath, readying them for sleep.
21.睡前120到90分鐘的時候洗個熱水澡.在《睡眠》雜誌上發表的一項調查研究聲稱有失眠症的女性在這段時間內洗澡的話（水温差不多是105華氏攝氏度），當晚會睡得很好。熱水澡提高了身體中心體温，在洗好澡後又迅速下降，為她們做好了睡眠的準備。
22. Use eucalyptus for a muscle rub. The strongly scented herb provides a soothing feeling and relaxing scent. You can find eucalyptus oil to mix into a carrier oil, or even a eucalyptus-scented cream.
22.用桉樹精油按摩肌肉。這種氣味濃烈的草藥能減緩疲勞，令人鬆弛。你可以用桉樹精油製成基底油，甚至做成桉樹精油味道的精華霜。
23. Spend 10 minutes journaling the day's events or feelings after tucking yourself into bed. This "data dump" will help turn off the repeating tape of our day that often plays in our minds, keeping us from falling asleep.
23.花十分鐘時間，在牀上把今天一天的事情或者情緒在腦子裏過一遍。這種“數據清空”能關閉大腦中的走馬燈，然後就能順利入睡了。
24. Keep a notepad at your bedside along with a gentle night-light and pen. Then, if you wake in the middle of the night and your mind starts going, you can quickly transfer the to-do list to the page, returning to sleep knowing you "caught" those thoughts.
24.牀邊放一個小記事本，一盞柔和的夜明燈和一支筆。這樣萬一你在半夜醒來，腦子又閒不住了，你能很快把想到要做的事記下來，然後放心地回去睡覺。
If you're tired of feeling like you're not at your best or like you're not getting the sleep you need, then it's time to take action!
如果你不想自己一直狀態不佳或者睡眠不足，就開始用行動改變這一切吧！
