你晚上睡不著的時(shí)候會(huì)做什么(一)

Asha Ivy
I personally have always had sleeping problems. When I was young, I would frequently have night terrors and sleepwalk. Even though I’ve outgrown the two, I still find it unbelievably hard to sleep at night. Some nights I’m good, and fall asleep in around twenty minutes, but sometimes it’s pretty bad. Here are some things I do when I can’t sleep at night.
-I read a book. Honestly, this one works the best. Reading tends to relax people’s minds and it’s the perfect solution in a situation like mine. I literally flick my lap on and pull out a good book and read for about fifteen minutes or whatever duration is necessary.
-Tea. I’ve found that this warm beverage works for me and many of my friends. Chamomile and peppermint seem to work quite well, along with green tea (the caffeine seems to not affect me and works in the opposite way. I don't suggest you trying this one at night if it works similar to coffee for you). Decaffeinated coffee seems to work well for my one friend if you are up for trying something new.
-Adjust my sleeping environment. Temperature plays a big role in falling asleep, so you might need to turn the thermometer up or down. For me to go to sleep, the house has to be freezing and I have to be covered with several heavy blankets.
-Music. Sometimes putting in my earbuds helps. If you choose to do this, nothing loud. I tend to listen to soft pop and country songs, as well as a mix of classical.
-Take a walk. Sometimes all I need is to get out of bed and take a stroll down my hallway a couple of times. I find that I fall asleep quite quickly after that. *I advise avoiding outdoor walks if you’re like me and find the crisp and cool outdoor air energizing instead of tiring.
-Put your phone down. I actually suggest avoiding your electronic device thirty minutes before you plan to sleep. I know it’s tempting, but the blue light your phone or electronic give off actually awakens your brain.
I hope this helps! :)

我個(gè)人一直有睡眠問(wèn)題。在我年輕的時(shí)候，我經(jīng)常發(fā)生夢(mèng)游。雖然我已經(jīng)長(zhǎng)大了，但我仍然覺(jué)得晚上難以入睡。有時(shí)晚上我感覺(jué)很好，大約二十分鐘后就睡著了，但有時(shí)感覺(jué)很糟糕。下面是我晚上睡不著的時(shí)候做的一些事情。
我讀一本書(shū)。老實(shí)說(shuō)，這效果最好。閱讀有助于放松人們的思想，在我這樣的情況下，閱讀是一個(gè)完美的解決方案。我真拿出一本好書(shū)，讀了大約十五分鐘，或者不在乎時(shí)間。
茶，我發(fā)現(xiàn)這種溫暖的飲料對(duì)我和我的許多朋友都有效。洋甘菊、薄荷和綠茶（咖啡因似乎對(duì)我沒(méi)有影響，但效果正好相反）。如果它對(duì)你的效果類(lèi)似于咖啡，我不建議你在晚上嘗試這一方法。如果你想嘗試一些新的方式，我的一個(gè)朋友覺(jué)得不含咖啡因的咖啡效果不錯(cuò)。
調(diào)整我的睡眠環(huán)境。溫度對(duì)入睡起著很大的作用，所以你可能需要把體表溫度調(diào)高或調(diào)低。為了讓我入睡，房子里必須結(jié)冰，我必須蓋上幾條厚厚的毯子。
音樂(lè)，有時(shí)候放耳塞會(huì)有幫助。如果你選擇這樣做，不要大聲。我喜歡聽(tīng)柔和的流行歌曲和鄉(xiāng)村歌曲，以及古典混合音樂(lè)。
散步，有時(shí)候，我所需要的就是下床，沿著走廊走幾步。我發(fā)現(xiàn)在那之后我很快就睡著了，如果你像我一樣，我建議你避免去戶外散步，那會(huì)發(fā)現(xiàn)清新涼爽的戶外空氣讓你充滿活力，而不是疲勞。
放下你的電話，實(shí)際上，我建議你在睡覺(jué)前30分鐘不要使用電子設(shè)備。我知道電子設(shè)備很誘人，但手機(jī)或電子設(shè)備發(fā)出的藍(lán)光實(shí)際上喚醒了你的大腦。
我希望這有幫助！

Rajesh Ghosh
If it's happen for more than one month I recommend you to consult with a doctor.
If it's not more than one month, you can try those remedies to take a good night sleep.

如果這種情況持續(xù)了一個(gè)多月，我建議你去咨詢醫(yī)生。
如果沒(méi)超過(guò)一個(gè)月，你可以試試這些方法，睡個(gè)好覺(jué)。

1. Avoid things for batter sleep:
Avoid caffeine:
Caffeine has the property to stimulate blood flow that it can make it hard for you to fail asleep. Caffeine also reduces your total sleep time.
Avoid high curb foods:
High curbs foods like refined pasta, white bread, red meat, dark chocolate which may reduce serotonin level and decrease the quality of your sleep.
Avoid taking high amount of alcohol:
Alcohol is another culprit for disturbing your sleep. Alcohol has a negative effect on your body. Alcohol is actually very disruptive to your sleep.
It can decrease your sleep time it can disturb digestive system. High amount of alcohol can cause headache problem.
Avoid taking heavy meal at night:
At the night don’t take too much foods because when we take a heavy meal at night our body slow down our metabolism rate so our digestive system did not work properly therefore at night we face many problems.

避免碰與影響睡眠的有關(guān)的東西:
避免咖啡因:
咖啡因具有刺激血液流動(dòng)的特性，使你難以入睡?？Х纫蛞矔?huì)減少你的總睡眠時(shí)間。
避免高熱量食物:
高抑制睡眠食物，如精制面食，白面包，紅肉，黑巧克力，這些食物可能會(huì)降低血清素水平，降低你的睡眠質(zhì)量。
避免攝入大量酒精:
酒精是另一個(gè)擾亂你睡眠的罪魁禍?zhǔn)?。酒精?duì)你的身體有負(fù)面影響。實(shí)際上對(duì)人的睡眠有很大的干擾作用。
它會(huì)減少你的睡眠時(shí)間，會(huì)干擾消化系統(tǒng)工作。大量飲酒會(huì)引起頭痛問(wèn)題。
避免在晚上吃油膩的食物:
在晚上不要吃太多的食物，因?yàn)楫?dāng)我們?cè)谕砩铣砸活D豐盛的飯時(shí)，我們的身體會(huì)減慢我們的新陳代謝速度，所以我們的消化系統(tǒng)不能正常工作，因此在晚上我們會(huì)面臨很多問(wèn)題。
原創(chuàng)翻譯：龍騰網(wǎng) http://mintwatchbillionaireclub.com 轉(zhuǎn)載請(qǐng)注明出處

2. Take milk before bed:
Milk consumption is considered to be a pointer of a healthy diet owning to its significant natural value.
But here is some, doubt about drinking milk at night is beneficial? In most of the families there is a basic thing that they give milk to their kids at night to have a good amount of sleep. Milk and dairy product have some effective properties liketryptophan, amino acid which can increase your sleep growth.
Also milk has melatonin, a hormone which works as a neurotransmitter which makes a good sleep patterns. Some protein including in milk that’s help to reducing anxiety and strees related problem.
But for those people who have some issues with health like gastric problem, digestive problem, they can take the milk 3 hours before going to bed.
3. Exercise regularly:
When a person (man and woman) doing there exercise/yoga/walking/runningregularly, and they spent a good amount of energy to do this job, exercise can lower body’s stress hormones and help to release endorphins, which is a chemicals that improve your mood as a natural remedies.
For this reason your body need to rest properly to restore the energy which you spent in exercise time. Regular exercise can improve your sleep quality. Exercise at least 30 minutes per day.
4. Go to bed at same time every day:
Going to bed early and same time, and wake up at the same time each day can help you to habituate with this routine.
If you suffer from insomnia, you should get up at the same time per day to train your brain and body for going to bed early and wake up at a same time every day.
5. Limit your power naps:
People take a power naps to recover missed sleep, it is very important to maintain regular sleep pattern. Wake up in early morning and going to bed at consistent bed time because napping can affect the quality of night time sleep.

睡前喝牛奶:
牛奶的消費(fèi)量被認(rèn)為是健康飲食的指示器，因?yàn)樗哂兄匾奶烊粌r(jià)值。
但這里有一些疑問(wèn)，晚上喝牛奶有益嗎?大多數(shù)家庭都在晚上給孩子們喝牛奶，以獲得充足的睡眠。牛奶和奶制品有一些有效的特性，比如色氨酸，氨基酸，可以促進(jìn)睡眠增長(zhǎng)。
牛奶中還含有褪黑激素，這種激素是一種神經(jīng)遞質(zhì)，有助于形成良好的睡眠模式。牛奶中的一些蛋白質(zhì)有助于減少焦慮和壓力相關(guān)的問(wèn)題。
但是對(duì)于那些有一些健康問(wèn)題的人，比如胃問(wèn)題，消化問(wèn)題，他們最好在睡覺(jué)前3小時(shí)喝牛奶。
定期鍛煉:
當(dāng)一個(gè)人有規(guī)律地做運(yùn)動(dòng)/瑜伽/散步/跑步，并且他們花費(fèi)了大量的能量來(lái)做這項(xiàng)工作，運(yùn)動(dòng)可以降低身體的壓力荷爾蒙，幫助釋放內(nèi)啡肽，這是一種改善你的心情的化學(xué)物質(zhì)，是一種自然療法。
出于這個(gè)原因，你的身體需要適當(dāng)休息，以恢復(fù)你在鍛煉時(shí)花費(fèi)的能量。有規(guī)律的鍛煉可以提高睡眠質(zhì)量，每天至少鍛煉30分鐘。
每天在同一時(shí)間睡覺(jué):
每天在同一時(shí)間睡，早睡早起可以幫助你養(yǎng)成這種習(xí)慣。
如果你有失眠問(wèn)題，你應(yīng)該每天在同一時(shí)間起床，訓(xùn)練你的大腦和身體早睡早起。
限制小睡:
人們通過(guò)小睡來(lái)恢復(fù)錯(cuò)過(guò)的睡眠，保持有規(guī)律的睡眠模式是非常重要的。早上早起，按時(shí)上床睡覺(jué)，午睡是會(huì)影響夜間睡眠質(zhì)量的。

6. Limit your activities in bed:
If you are suffering from insomnia problem then do not study in bed or lying on bed, do not make phone calls on bed. For example when you are on your bed avoid watch television, play games and listen music and stop using laptop on bed,
Bed is for only sleeping purpose and having sex and that’s enough.
7. Create a perfect sleeping environment:
The enviourment where you sleep or rest for some time can play a big role in difficulty for getting fall to sleep. If you sleep in a quiet and clam room where the room temperature is not so high or not so cold in winter, where the light or, night lap is blur or green in color, or you can sleep in dark room it can be beneficial but first necessary things is to sleep in a neat and clean bed.
8. Relax and deal with your stress:
Stress is the most common reason for sleep problem/insomnia problem, heart diseases, hair fall problem, headache, loss of sexual ability, and high blood pressure. For all the problem have one solution relax your mind and do some meditation for reduce the stress from mind.

限制在床上的活動(dòng):
如果你患有失眠問(wèn)題，那么不要在床上學(xué)習(xí)或躺在床上，不要在床上打電話。例如，當(dāng)你躺在床上時(shí)，不要看電視、玩游戲和聽(tīng)音樂(lè)，不要在床上使用筆記本電腦，
床只是用來(lái)睡覺(jué)和做愛(ài)的，這就夠了。
.營(yíng)造完美的睡眠環(huán)境：
你睡覺(jué)或休息一段時(shí)間的環(huán)境對(duì)入睡的困難有很大的影響。如果你睡在一個(gè)安靜的房間里，那里的室溫不是很高，冬天也不是很冷，那里的光線是模糊或綠色的，或者你可以睡在黑暗的房間里，這可能是有益的，但首先必須睡在整潔干凈的床上。
放松自己，緩解壓力:
壓力是導(dǎo)致睡眠問(wèn)題/失眠問(wèn)題、心臟病、脫發(fā)問(wèn)題、頭痛、性功能喪失和高血壓最常見(jiàn)的原因。對(duì)于所有的問(wèn)題都有一個(gè)解決方案，放松你的大腦，做一些冥想來(lái)減少來(lái)自大腦的壓力。

9. If you cannot sleep, get up:
If you cannot sleep in night don’t try to sleep. Don’t hesitate to wake up and try to do something that make you relax until you feel sleepy, you can read books. When you feel sleepy then go back to your bed.
Lower quality sleep can put impact yourhealthy lifestyle. Sleeplessness/insomnia problem make your life harder to enjoy. Insomnia can change your mood and behavior.
10. Don’t overuse sleeping pills:
If it’s hard for you to sleep then your doctors may prescribe sleeping pills for a good amount of sleep. But don’t use sleeping pills for every day for insomnia disease, because they might have side effects, and they tend to work less well over time.
I ensure you if you maintain those tips yof will definitely get a good quality sleep.
Thank you so much
If you like please upvote…

如果你睡不著，就起來(lái):
如果你晚上睡不著，不要試圖繼續(xù)睡覺(jué)。不要猶豫，試著做一些讓你放松的事情，直到你感到困倦，你可以看書(shū)。當(dāng)你感到困倦的時(shí)候，就回到你的床上。
低質(zhì)量的睡眠會(huì)影響你的健康生活方式。失眠問(wèn)題會(huì)讓你更難享受生活。失眠會(huì)改變你的情緒和行為。
不要過(guò)量服用安眠藥:
如果你很難入睡，那么醫(yī)生可能會(huì)給你開(kāi)安眠藥，讓你睡個(gè)好覺(jué)。但不要每天都服用安眠藥來(lái)治療失眠，因?yàn)樗鼈兛赡軙?huì)有副作用，而且隨著時(shí)間的推移，效果往往會(huì)變差。
我向你保證，如果你堅(jiān)持這些建議，一定會(huì)得到一個(gè)良好的睡眠質(zhì)量。
非常感謝，如果你喜歡，請(qǐng)點(diǎn)贊。

Monte Howard
I spent years unable to sleep well, due to an irregular work schedule, and my misguided use of sleeping medication in an attempt to fix my insomnia. I ended up unable to sleep deeply, yet afraid to stop taking the medication. I would be paralyzed by the medication, but my brain didn't sleep. I woke up exhausted and oftentimes with my heart pounding in panic. Finally the medication stopped working and I was desperate for sleep.
I was referred by my doctor to a sleep study, and within a few weeks, gradually regained the ability to sleep naturally every night. It was a rough few weeks during the transition, but it was life-changing and was one of the best things I’ve ever done.
Depending on how serious your sleep issues are, you may want to try some of these things before you seek professional help.
No matter how poorly you’re sleeping, have faith that you can learn to sleep again. It’s something all beings do naturally.
Stop taking any sleep medications. (Ambien etc). You may need to taper off gradually. They lead to dependency and won’t allow you to sleep deeply.
No caffeine after noon (or better yet, quit all caffeine)
Alcohol and nicotine are not your friends. Quit or at least reduce use, especially around evening.
Don’t stress out about not getting enough sleep. Worrying about not sleeping is very common amongst insomniacs.
What little good sleep you will get, once you begin sleeping, is better than many hours of sleeping badly, or not sleeping.
Don’t lie in bed, if you’re unable to sleep. After 15 or 20 minutes of being unable to sleep, get out of bed and go to a nearby chair where you can read a book or do some other relaxing activity you enjoy, such as listening to relaxing music while doing crosswords or other puzzles. It’s important not to use electronic devices at this time, as they tend to stimulate your brain to stay awake.
Once you feel yourself starting to get sleepy, go back to bed, take some slow, deep breaths, and feel yourself drifting off to sleep.
Wake up and go to bed at the same time every day.
Never ever take naps.
Start with giving yourself much less time in bed. If you need to wake up at 6 am, start out with going to bed at 1 am. If that doesn’t work, go to bed even later. You need to build sleep debt, so stay up until your bedtime, even if you’re exhausted.
Once you’re able to sleep, move your bedtime 15 minutes earlier each week
Good luck … with some changes, you can sleep again. It’s a wonderful experience.

由于工作時(shí)間安排不規(guī)律，我多年來(lái)一直睡不好覺(jué)，而且我還錯(cuò)誤地使用安眠藥來(lái)治療失眠。我最終無(wú)法深度睡眠，但又害怕停止服藥。藥物會(huì)使我身體“癱瘓”，但大腦無(wú)法入睡。我醒來(lái)時(shí)筋疲力盡，常常心驚肉跳。最后，藥物不起作用，我卻非常想睡覺(jué)。
醫(yī)生讓我做了一項(xiàng)睡眠研習(xí)，幾周后，我逐漸恢復(fù)了每晚自然睡眠的能力。過(guò)渡期間的幾周很艱難，但這改變了我的生活，是我做過(guò)的最好的事情之一。
根據(jù)你的睡眠問(wèn)題嚴(yán)重程度，在尋求專(zhuān)業(yè)幫助之前，你可能想嘗試一下這些方法。
無(wú)論你睡眠狀態(tài)多么糟糕，相信你能再次學(xué)會(huì)睡覺(jué)。這是所有人都自然而然地會(huì)做的事情。
停止服用任何睡眠藥物(安比恩等），你可能需要采用逐漸減少的方式。它們會(huì)導(dǎo)致依賴，不允許你進(jìn)入深度睡眠。
中午之后不要喝咖啡因（或者最好戒掉所有咖啡因）
酒精和尼古丁不是你的朋友。停止或至少減少用量，尤其是在晚上。
不要因?yàn)樗卟蛔愣械骄o張，擔(dān)心失眠在失眠癥患者中很常見(jiàn)。
一旦你開(kāi)始再次進(jìn)入睡眠狀態(tài)，你會(huì)得到一點(diǎn)點(diǎn)好的睡眠效果，這比長(zhǎng)時(shí)間睡得不好或不睡覺(jué)要好。
如果你無(wú)法入睡，不要躺在床上。當(dāng)15或20分鐘無(wú)法入睡后，下床坐到附近的椅子上，在那里你可以看書(shū)或做一些你喜歡的放松活動(dòng)，比如邊做填字游戲或其他拼圖游戲邊聽(tīng)放松的音樂(lè)。此時(shí)不要使用電子設(shè)備，這很重要，因?yàn)樗鼈儠?huì)刺激你的大腦保持清醒。
一旦你感到開(kāi)始昏昏欲睡，回到床上，緩慢做深呼吸，感覺(jué)自己漸漸入睡。
每天在同一時(shí)間起床和睡覺(jué)。
永遠(yuǎn)不要小睡。
從減少自己在床上的時(shí)間開(kāi)始，如果你需要在早上6點(diǎn)起床，那就在凌晨1點(diǎn)上床睡覺(jué)。如果這還不起作用，那就睡得更晚些。你需要積累睡眠債，所以即使你已經(jīng)筋疲力盡了，要熬夜到睡覺(jué)時(shí)間。
一旦你能入睡，再每周提前15分鐘調(diào)整你的就寢時(shí)間。
祝你好運(yùn)，只要稍作改變，你就可以再次睡好覺(jué)了，這是一次美妙的經(jīng)歷。

Tara
Hi, I’ve had trouble sleeping many times especially over the last few years and have tried lots and lots of different solutions. The counting sheep and breathing exercises don’t work for me but here are some things I’ve found to be very helpful:
DON’T STAY IN BED- this is a mistake I’ve made a countless number of times, but if you’ve been trying to fall asleep for about 30 minutes, get out of bed and move around :)
Journaling- this is actually the most helpful thing I’ve tried. Pick out a notebook, and when you find yourself struggling to sleep because of some racing thoughts, just move over to a desk or couch (or anywhere else that’s not your bed), and jot down your thoughts until you run out of things to write. Then you can go back to bed.
Podcasts- putting on a podcast at a low volume is a great way to distract yourself from racing thoughts. I’d recommend the Sleep With Me Podcast, it takes a few tries to get used to but I’ve found it to be surprisingly effective.
Tea- having a cup of tea is a great way to relax and a great excuse to get out of bed for a half hour. They say chamomile is helpful for inducing sleep so it’s a great option, but anything caffeine-free is very relaxing.
Stretching/ Yoga- pick out a nighttime yoga or stretching video from youtube and do it in another room if possible. If you’re feeling tense or have too much energy, it’s a great way to wind down a little.
Avoid your phone- it’s so so tempting to flick through the news when you’re struggling to sleep,If you do want to look at your phone however, I’d recommend turning it to the lowest brightness setting.
Try not to check the time too often- I’ll find myself checking the time every half hour or so and I find it just makes me more anxious, especially if I need to be up early the next morning. Constantly tracking how much time has passed, and how much sleep you can now manage to cram in is pretty stressful and unhelpful.
Have a nighttime routine- Having a regular routine before bed (showering, brushing your teeth, skincare etc.) is a good way to wind down and put your body in a relaxed state. I’ve read that showering helps lower your body temperature and makes you more sleepy, so showering an hour or so before bed might help.
That’s all I can think of, but I’d love to hear everyone else’s suggestions as I’m always open to try new things that might help. These tips might not work for everyone but I’ve found them to be useful and they’re definitely worth a try. Hope this helps :)

大家好，我有很多次都睡不好覺(jué)，尤其是在過(guò)去的幾年里，我已經(jīng)嘗試了很多不同的解決方法。數(shù)羊和呼吸練習(xí)對(duì)我不起作用，但我發(fā)現(xiàn)以下一些方法非常有用:
不要躺在床上，這是一個(gè)我犯過(guò)無(wú)數(shù)次的錯(cuò)誤，但是如果你已經(jīng)試圖入睡30分鐘左右(仍沒(méi)效果)，那就起床走動(dòng).
寫(xiě)日記，這實(shí)際上是我嘗試過(guò)的最有用的事情。挑一本筆記本，當(dāng)你發(fā)現(xiàn)自己因?yàn)橐恍┘贝俚南敕ǘy以入睡時(shí)，只要移到桌子或沙發(fā)上（或其他不是你床的地方），記下你的想法，直到你沒(méi)有東西可寫(xiě)為止。然后你可以回到床上。
播客-以低音量播放播客是一個(gè)很好的方法，可以分散你的注意力。我推薦Sleep With Me Podcast，它需要幾次嘗試才能適應(yīng)，但我發(fā)現(xiàn)它出人意料地有效。
喝茶，喝茶是放松的好方法，也是起床待半小時(shí)的好借口，他們說(shuō)洋甘菊有助于誘導(dǎo)睡眠，所以它是一個(gè)很好的選擇，凡是任何無(wú)咖啡因的東西都是非常放松的。
伸展運(yùn)動(dòng)/瑜伽-從youtube上挑選夜間瑜伽或伸展視頻，如果可能的話，在另一個(gè)房間做。如果你感到緊張或精力過(guò)多，這是放松一下的好方法。
不要看手機(jī)，當(dāng)你難以入睡時(shí)，瀏覽新聞是如此誘人，但是，如果您確實(shí)想查看手機(jī)，我建議您將其設(shè)置為最低亮度。
盡量不要經(jīng)常檢查時(shí)間，我會(huì)發(fā)現(xiàn)自己每隔半小時(shí)左右檢查一次時(shí)間，我發(fā)現(xiàn)這會(huì)讓我更加焦慮，尤其是當(dāng)我第二天早上需要早起的時(shí)候。不停地追蹤時(shí)間的流逝，以觀察現(xiàn)在還有多少時(shí)間的睡眠，這是非常有壓力的，也是沒(méi)有幫助的。
睡前習(xí)慣，睡前有一個(gè)常規(guī)動(dòng)作（淋浴，刷牙，護(hù)膚等）是一個(gè)很好的放松方式，讓你的身體處于放松狀態(tài)。我讀到過(guò)，淋浴有助于降低你的體溫，使你更困倦，所以睡前一小時(shí)左右淋浴可能會(huì)有所幫助。
這就是我所能想到的，但我很想聽(tīng)聽(tīng)其他人的建議，因?yàn)槲铱偸菢?lè)于嘗試可能有用的新方法。這些技巧可能不適合所有人，但我發(fā)現(xiàn)它們很有用，絕對(duì)值得一試。希望這是有幫助的。

S Gupta, lived in Shahganj , India
Establish a regular bedtime routine. Find activities that help you wind down before bed, and stick to the same sleep wake schedule, even on weekend.
Use the bed appropriately. Beds should be reserved for sleep- and nothing else. Bringing work into bedroom is a sure - fire way to discourage sleep quality.
Choose the right mattress. Uncomfortable bedding has been lixed to poorer sleep quality, while a comfortable mattress can up the chance of satisfying snooze
Don't smoke. Smokers commonly exhibit symptoms of insomnia- possibly because their bodies go into nicotine withdrawal during night.
Exercise early in the day. Studies find moderate aerobic activity can improve sleep quality .
Limit caffeine. It's tempting to reach for office when we are tried after a poor night's sleep, but drinking caffeine make it harder for us to fall asleep at night.
Nap the right way. Just 10 to 20 minutes of napping during the day can help us feel rested ( and improve our creativity and memory, to boot!). But try to avoid napping after 3 to 4 pm, as this can make it harder to fall asleep at bedtime.
Increasing natural light exposure during the day promotes healthy malatonin balance, which can help us to get to sleep later in the day .
Try relaxation techniques. In one study, people who practiced meditation saw improvements in total sleep time and quality
Abide heavy metals late in the evening. Jumbo meals pre- bedtime have been lixed to trouble falling asleep.
Dim the lights two hours before bed. According to study, exposure to electrical lights between dusk and bedtime might be negatively affect our chances at quality sleep.
Turn off the screens. The light emitted by screens can disturb our sleep. Reduce exposure by turning off TVs, phones and computers at least one hours before sleep.
Don't drink alcohol right before bed.
Don't use your brain before bed.
Keep bedroom dark and cool.
Don't try to sleep unless you're sleepy.
Minimize disturbing noises.
Sip some hot milk.
Do some exercise before bed.
Brew some chamomile tea.

養(yǎng)成規(guī)律的就寢時(shí)間。找一些可以幫助你在睡前放松的活動(dòng)，堅(jiān)持同樣的睡眠-覺(jué)醒時(shí)間表，即使是在周末也如此。
適當(dāng)?shù)厥褂么病４矐?yīng)該留著睡覺(jué)用，別的什么都不要。把工作帶進(jìn)臥室只會(huì)降低睡眠質(zhì)量。
選擇合適的床墊。不舒服的床上用品會(huì)導(dǎo)致睡眠質(zhì)量下降，而舒適的床墊會(huì)增加滿足睡眠的機(jī)會(huì)。
不要吸煙。吸煙者通常表現(xiàn)出失眠的癥狀，可能是因?yàn)樗麄兊纳眢w在夜間戒斷尼古丁。
早早鍛煉。研究發(fā)現(xiàn)適度的有氧運(yùn)動(dòng)可以改善睡眠質(zhì)量。
限制咖啡因用量。當(dāng)我們沒(méi)睡好，白天又要上班，喝咖啡因會(huì)讓我們晚上更難入睡。
以正確的方式打盹。白天只需10到20分鐘的小睡就能讓我們感覺(jué)得到休息（而且還能提高我們的創(chuàng)造力和記憶力！）。但是盡量避免在下午3點(diǎn)到4點(diǎn)后打盹，因?yàn)檫@會(huì)讓你在睡覺(jué)的時(shí)候更難入睡。
走出去。白天增加自然光照射可以促進(jìn)健康的馬拉托寧的平衡，這有助于我們?cè)谝惶斓耐硇r(shí)候入睡。
嘗試放松技巧。在一項(xiàng)研究中，練習(xí)冥想的人在了總睡眠時(shí)間和質(zhì)量上是有明顯的改善的
在深夜忍受重金屬污染。睡前大餐與入睡困難有關(guān)。
睡覺(jué)前兩小時(shí)把燈調(diào)暗。根據(jù)某項(xiàng)研究，從黃昏到就寢時(shí)間接觸電燈可能會(huì)對(duì)我們的睡眠質(zhì)量產(chǎn)生負(fù)面影響。
屏幕發(fā)出的光會(huì)干擾我們的睡眠。在睡覺(jué)前至少一小時(shí)關(guān)掉電視、手機(jī)和電腦。
睡前不要喝酒。
睡覺(jué)前不要?jiǎng)幽X筋。
保持臥室陰涼。
除非你很困，否則不要試圖睡覺(jué)。
盡量減少干擾噪音。
喝點(diǎn)熱牛奶。
睡前做些運(yùn)動(dòng)。
泡些洋甘菊茶。