失眠有辦法：十個妙招讓你擁有好睡眠

　　手機關掉關掉

　　Blue light emitted from smartphone, TV and computer screenscan suppress melatonin and increase your alertness.

　　手機電視電腦屏發(fā)出的幽幽藍光可以抑制褪黑素(幫助睡眠的激素)的分泌，提高你的敏感度。

　　2. Avoid a bedtime tipple

　　睡前小酌不靠譜

　　However enjoyable nightcaps may be, unfortunately they could lead to more shallow sleep.

　　不管小酌多怡情，酒精都會讓你睡眠更淺。

　　3. Get up early

　　早起的人兒更好睡

　　Expose yourself to morning light as much as you can. That has been shown to stabilize thesleep/wake timing of the human body clock.

　　每天早上盡可能地去沐浴晨光，因為光線可以幫助身體入眠、蘇醒的生物鐘更加穩(wěn)定。

　　4. Forget your worries

　　忘掉一切煩憂

　　Setting aside a quiet time in the evening to meditate, relax or pray was a popular response.

　　晚上安排一點時間靜靜地去冥想、放松或祈禱。

　　5. Work out

　　運動可催眠

　　Whether you're swimming, running, or practicing yoga, regular exercise can make for a greatnight's sleep.

　　游泳、跑步、瑜伽……規(guī)律性的運動能讓人睡得更好。

　　6. Work out a little more ...

　　床上運動不能停

　　For those of you with something a little spicier on your minds, sex was suggested as a good wayto get a good night's sleep.

　　如果以上的常規(guī)運動還不夠刺激，你可以嘗試一下床上運動，保證睡得香。

　　7. Have a hot drink

　　熱飲一杯整晚安睡

　　A hot (non alcoholic) beverage before bed is a great way to relax and prepare for sleep, as long asit doesn't contain caffeine.

　　睡前一杯非酒精、不含咖啡因的熱飲總是能幫助你更快地放松，入睡。

　　8. Listen to music

　　在歌聲中入睡

　　Soothing sounds can be a good way to doze off, but anything louder might have the oppositeeffect.

　　舒緩的音樂可以滋生倦意，但吵鬧的歌曲會起到反效果。

　　9. Only use medication as a last resort

　　不到萬不得已不嗑藥

　　While you may get results in the short term, it's important to be aware of unwanted effects andsee your doctor if you're having trouble sleeping.

　　藥物雖能短期有效，但服用前一定要弄清楚副作用，并遵醫(yī)囑。

　　10. Keep it simple

　　睡覺的方式簡單點

　　Just go to bed. For some of you, it's that easy.

　　上床躺下再說。有的人，確實一沾床就睡著了。