Dim The Lights

调暗灯光

Think of darkness as nature's sleeping pill, cueing your body to crank out melatonin, the hormone¹ that helps you wind down. Turning down the lights ahead of your bedtime ramps² up melatonin production, so you can successfully doze³ off, says Steve Orma, PsyD, a San Francisco–based psychologist specializing in anxiety and insomnia⁴. Research backs this up: a 2011 study from the Journal of Clinical Endocrinology & Metabolism⁵ found that exposure to bright electric light between dusk and bedtime can suppress melatonin levels and leave you wired.

居住在旧金山专门从事焦虑和失眠研究的心理学博士史蒂夫·奥玛说道，将黑暗想象成自然安眠药，提示你的身体分泌褪黑激素——一种帮助你放松下来的荷尔蒙。在你睡觉前调暗你的灯光，提升褪黑激素产出，然后你就能顺利的打盹了。有研究也支持这一论调：《临床内分泌学及新陈代谢期刊》发现，在黄昏和就寝之间的时间暴露在明亮的电子灯光下，会抑制褪黑激素水平，并且让你变的极度兴奋。

Turn Down The Thermostat⁶

调低恒温器

The ideal snooze temperature is about 65 degrees, according to the National Sleep Foundation. That's because the cooler you are, the sleepier you become. No wonder your body is designed to experience a natural temperature dip at nighttime, says Medalie. If the room is too hot or you’re wrapped in too many blankets, your body temperature will rise, and that can make you restless.

根据国家睡眠基金会所说，理想的打盹温度大约是65华氏度。这是因为你觉得越冷就会越困。医学文摘说，难怪你的身体被设计成习惯夜间自然的降温。如果房间里太热，或者你裹了太多的毯子，你的体温就会上升，而且会让你变得焦躁不安。

Steer⁷ Clear Of The Bedroom

绕开卧室

You know how Pavlov trained his dogs to associate a ringing bell with eating? That's what you want to do with your bedroom and feeling sleepy. "Not using your bedroom for anything but rest will create a mental association between the bed and fatigue," says Orma. "Working, watching TV or other pre-bedtime activities should be done anywhere but the bedroom, so when it’s time to turn in and get under the covers, your body takes it as a signal to sack out."

你知道巴甫洛夫怎么训练他的狗狗们将进食和铃声联想到一起吗？这也是你想要的把“卧室”和“困了想睡觉”联想到一起。“不要把你的卧室用作干其他事，除了休息；这就会创建一种卧室和疲劳的精神联系，”奥玛说。“工作，看电视，或者其他睡前活动可以在别的地方做，但是卧室不行，所以当睡觉时间一到，你的身体就会接受到信号自动解除运作。”

Power Down Your Digital Devices

关掉你的电子设备

Save your Netflix binge or email catch up time for earlier in the evening. "The light from the screen of your computer, tablet or phone is blue spectrum⁸ light, and it's particularly dangerous because it tells the brain to stop secreting⁹ melatonin," says Medalie. "Even a few minutes of exposure to it signals your brain to stay awake."

把你看Netflix（视频网站）和收发邮件的时间提到晚上的早些时候。“你的电脑屏幕，触屏设备还有手机的光亮是蓝色光谱光，它尤其危险，因为它告诉大脑停止分泌褪黑激素，”医学文摘说道。“几分钟暴露在这种光之下甚至是向你的大脑发出讯号：保持清醒！”

Keep Out Of The Kitchen

远离厨房！

Finish dinner no later than three hours before bedtime, so you give your stomach time to digest, and you won't be kept awake by heartburn, gas or a sugar. One exception: if your appetite kicks in again. "Going to bed hungry can keep you awake, so grab a small snack that's part protein, part complex carbs with no added sugar, caffeine, or anything spicy¹⁰, which can block sleep," says Medalie.Good choices: a couple of pieces of jerky, a banana or apple or a handful or two of nuts.

吃完晚餐到睡觉之间要相隔超过3个小时，然后你才能留给你的胃足够时间消化，而且不会因为胃灼热，胀气或者糖分而保持清醒。有一个例外：如果你的肚子又叫了。“饿着肚子上床会让你很清醒，所以抓一些含部分蛋白质的小吃，部分不外含糖、咖啡因或是任何辛辣成分（会阻止你入睡）的碳水化合物来吃，”医学文摘说道。最佳选择：几片牛肉干，一根香蕉或者一只苹果，或一两小撮坚果。

De-Clutter¹¹ Your Sleep Space

整理你睡觉的空间

Neatening up your bed covers and bookshelves or putting away laundry piles or other ordinary bedroom clutter has the weird¹² effect of also de-cluttering your brain. "It subconsciously¹³ helps get rid of the anxiety and stress swirling¹⁴ in your mind that can keep you up when it's time to sleep," says Orma.

把你的床罩和书架理整洁，或者把要洗的衣服堆，还有其他普通卧室里乱七八糟的小杂物挪开，它们都会对你脑中驱除杂念产生不可思议的影响。“它潜意识里帮助你摆脱焦躁，让压力在你脑中盘旋，都能在睡觉的点让你保持清醒，”医学文献说道。

Make Last Call A Lot Earlier

提早结束最后一轮酒局

Alcohol plays a nasty trick on your body. Drinking within three hours of bedtime helps you nod off -- booze is a depressant. But once the alcohol is metabolized hours later, you're more likely to wake up or start tossing and turning, says Medalie. That's because while any amount of alcohol can increase short-wave sleep -- the kind you get in the first half of the night that repairs body tissues and boost your immune system -- it can disrupt REM sleep, the later sleep stage that encourages learning and memory formation.

医学文献提到，酒精对你的身体很不好。睡前三小时内喝酒能帮你打盹——狂饮就有反作用了。但是一旦酒精推迟了新陈代谢，你就更可能醒来或开始翻来覆去。那是因为虽然任何量的酒精都能增加短波睡眠——就是那种你在晚上进入的前半夜睡眠，它会修复体组织，促进你的免疫系统——但它会打断快速眼动睡眠，也就是后半夜阶段鼓舞学习和记忆功能的睡眠。

Save Stressful Activities For The Morning

把有压力重的活动留到早上

The whole point of a bedtime ritual is to relax your body and set the stage of nodding off. So fighting with your significant other, or doing any other activity that has the potential to raise your blood pressure should be put off until the next day if you can help it, says Orma. Wait until you're refreshed and ready to handle heavy topics.

医学文献说道，就寝仪式的全部就是放松你的身体，做好犯困的准备。所以和你重要的人一起奋战，或是做些其他可能会让你血压上升的活动，如果你要帮这些个举手之劳的忙，请务必推迟到第二天。等到你很清醒，并且准备好解决繁重的问题的时候才好。

Face Your Alarm Clock To The Wall

不要去看闹钟

Nothing sets you up for insomnia quite like watching the minutes tick away on your alarm clock as you lie in bed, growing increasingly more anxious as you wait for sleep to hit. But if you can't see the time, you'll have a smoother transition to dreamland. The other thing is, even the light from your clock's LED display is enough to put the brakes on melatonin production, says Medalie. As long as you can hear the alarm in the morning, you don't need to actually see the numbers.

你躺在床上，没什么会像看着闹钟显示时间一分一秒地过去更能导致你的失眠了，在你等待睡意降临的时候，这样只会徒增你的焦虑。但是如果你看不到时间，你进入梦乡的转换会更顺畅。另外，医学文献说道，即使你是闹钟上显示屏的光也足以抑制褪黑色素的产出。只要你能在早上听见闹铃，你实际上并不需要看到确切的时间数字。

Ban Pets From The Bedroom

禁止宠物进卧室

A 2014 study from the University of Kansas found that 57 percent of pet owners surveyed shared their bed with their dog or cat, and a third of these pet parents reported being awakened¹⁵ at least once per night by their furry¹⁶ buddy¹⁷. The researchers suggest that pets may be a little-known factor contributing to human sleeplessness¹⁸. So as much as it hurts, ban Fido or Fluffy¹⁹ from the bedroom, or at least set them up in their own sleep space on the opposite side of the room.

堪萨斯州大学2014年的一项研究发现，参加调查的57%的宠物主人和他们的狗狗猫猫分享大床，1/3的主人说，至少每晚一次会被他们毛茸茸的小家伙弄醒。研究者建议，宠物可能是鲜为人知的一项导致人失眠的因素。所以很伤心，还是请禁止猫猫狗狗进卧室，或者至少在对面的房间给他们安排一个单独的睡觉空间。