睡不着又睡不好？19招教你迅速入睡

There are a few lucky people out there who have absolutely no trouble falling asleep at night. The minute their head hits the pillow, they’re out. The rest of us lie in bed staring at the ceiling, tossing and turning, counting sheep or minutes, or snore, waiting for the mercy of blessed sleep to come.
能夠在夜裏一躺下就睡着的人很少，也很幸運。當他們一頭扎到枕頭上時，他們就呼呼大睡了。而剩下的我們則是躺在牀上，盯着天花板，要麼輾轉反側，要麼數綿羊，又或者是打鼾，等待着周公的眷顧。

Lack of sufficient, good quality sleep takes a toll on nearly every aspect of our lives, everything from health, to mood, to safety, to job performance. The good news is…all is not lost. With a bit of knowledge, a bit of planning and a bit of patience, we can learn to fall asleep fast!
睡眠不好或是睡眠不足會在我們生活的各個方面帶給我們煩惱，從健康、情緒、安全感到工作表現。好消息是我們對此並非束手無策。只要有一點點知識，加一點點的規劃和耐心，我們就可以學會很快入睡了。

With that in mind, here are a total of 19 ways to fall asleep fast.
這裏是19條助我們快速入睡的方法。

Daytime Sleep Enhancers
白天有助睡眠的方法

Exercise during the day – We all know exercise improves our health, but it also improves our sleep by reducing stress. The caveat, don’t exercise within 3 hours before bedtime. The adrenaline will keep you awake.
在白天鍛鍊—我們都知道鍛鍊有助於我們的健康，此外，它會減少我們的壓力感從而提高我們的睡眠質量。警告：睡前3小時不能鍛鍊。腎上腺素會讓你保持清醒狀態哦。

Limit beverages that interfere – We all know that caffeine makes it difficult to fall asleep, but we may not be aware that alcohol interferes as well, as does drinking too much water right before bedtime.
限制酒水飲料—我們都知道咖啡因會讓我們難以入睡，但我們可能不知道酒精也有同樣的作用，此外同樣讓我們難以入睡的是睡前喝太多的水。

Avoid naps – Try not to nap if you possibly can. Sleeping during the day makes it difficult to fall sleep at night. If you absolutely must, limit naps to a power nap of 20 minutes.
避免打盹—如果可以就不要打盹兒。在白天睡覺就會讓我們在夜裏難以入睡。如果你真的需要，那就把打盹兒的時間限制在20分鐘內。Evening Sleep Helpers
夜間睡眠小幫手

Food is a factor – Have a light dinner. Heavy meals may be difficult to digest and indigestion may make it difficult to fall asleep. But don’t go to bed hungry. Hunger keeps you awake. Eat a light snack shortly before bedtime.
食物是一個因素—晚飯不宜太飽。吃的太飽不易消化，而消化就會讓我們難以入睡。但是也不要餓着肚皮上牀睡覺。飢餓會讓你保持清醒。睡前可吃一點點小零食。

Turn off the TV and computer. – This kind of stimulation tells the brain to be alert when it’s supposed to be winding down and has been proven to reduce sleep quality.
關掉電視機和電腦—這類刺激會在大腦，在理應得到放鬆的時候，讓大腦保持警惕。此外這些刺激已被證實會降低睡眠質量。Prep the Bedroom Atmosphere
營造臥室氛圍

Remove the electronics – Shut off the TV and remove computers and other electronic devices from your bedroom. They tempt you to engage in non-restful activities and keep you awake. The bedroom is for sleep, not work and surfing the internet.
搬走電子設備—關掉電視，把電腦和其它電子設備從你臥室裏搬出去。它們不會讓你得到好好的寧靜的休息，反而讓你清醒着。臥室是用來睡覺的，不是辦公也不是上網的地方。

Keep cool – You fall asleep faster and sleep better if the bedroom is cooler. A lower room temperature lowers core body temp, and helps you go to sleep.
溫度低一點—如果臥室溫度低一點，那你能更快入夢，睡眠質量也會更好。臥室裏的溫度低一點可以降低身體活動的溫度，從而有助你入睡。

Dim the lights – Light, even a small amount interferes with sleep hormones and stimulates the brain. Wear an eye mask if necessary or turn the alarm clock around.
調暗燈光—光線，即使是一點點也會干擾睡眠激素，從而刺激到大腦。如果可以的話，戴眼罩或者調整一下鬧鐘。

Turn it down – Eliminate noise, or alternatively if you find noise soothing or need to block noise you can’t control, choose calming sounds such white noise or ocean sounds. Wearing earplugs can also help block unwanted noise.
調低音量—消除噪聲，或者你覺得這些響聲並不影響到你，又或者你需要屏蔽那些你不能忍受的響聲，那就選擇那些減壓音效，比如白噪聲或大海的聲音。戴上耳塞同樣也能屏蔽那些你不想聽到的響聲。

Aromatherapy – Aromatherapy sooths the body and have a calming effect. There are many scents available that can help you to relax and prepare for sleep, vanilla, lavender, marjoram, sandalwood are just a few examples. Use on your pillow, in the air or in the bath.
芳香療法—可以讓身體得到放鬆並有鎮靜作用。有很多種芳香可以幫你放鬆和入睡，比如說香草、薰衣草、馬鬱蘭和檀香這幾種。可以把它們裝進枕頭裏，或是散發在空氣中，又或是在洗浴室。The Fall Asleep Fast Bedtime Routine
快速入夢的就寢時間

Same time every day – Start your bedtime routine at the same time each day and maintain a regular sleep time. It helps condition your body to fall asleep faster by creating a sleep habit and setting your circadian rhythm.
每天的同一時刻—在每天的同一時刻開始就寢，並保持這個時間點。它會通過創造一個睡眠習慣和設定生理節律幫你調整出一個快速入睡的狀態。

Try a bath – Take a warm bath before bedtime. It can help you relax and raising the body temperature, then cooling it in a low temperature room helps you to fall asleep faster.
洗個澡—睡前洗個熱水澡。它能讓你得到放鬆，還能提升身體溫度。然後到一個溫度低一點的房間裏慢慢變涼就能幫你快速入睡了。

Soothing beverage – Herbal tea or a glass of milk also relax the body and help you wind down.
舒緩的飲料—花草茶或者一杯牛奶同樣讓你的身體得到放鬆，讓你平靜下來。

Read – Read an entertaining or boring book. It helps to get your mind of worries and your to-do list. Stay away from stimulating or self-help books though; they rev up your brain.
閱讀—讀一讀有趣的或是無聊的書，讓你的腦子放空焦慮和日常安排工作。遠離那些激勵的書籍和自主手冊，因爲它們會讓你的大腦再度工作起來。

Relax your body – try yoga or gentle stretching. Do progressive relaxation; tighten each muscle for a count of ten and then release. It will relax your body and minimize muscle aches and pains.
放鬆身體—試試瑜伽或者輕柔的拉伸運動。放鬆要循序漸進，在保持肌肉緊張的同時，數十下，然後放鬆。它能讓你的身體得到放鬆，並儘可能減少肌肉的損傷和疼痛。

Relax your mind – Journal to let go of worry and busy thoughts. Try visualizing soothing images such clouds or a peaceful place; a garden or field or beach, whatever soothes you. It helps quiet the mind and release anxious thoughts.
放鬆大腦—放下煩惱和繁忙的思想。試着想象舒緩的圖像，比如雲朵或是一處寧靜的地方：花園、田野或沙灘，只要能讓你放鬆就可以。它讓大腦得到清靜，並釋放焦慮的想法。

Quality bedding – Get a comfortable, supportive mattress. It’s worth the investment, as you spend one third of your life in bed. Use comfortable soft sheets and comforter. Smooth, quality bedding helps sooth and relax your body to fall asleep faster.
好質量的牀上用品—買一張舒適可靠的牀墊。這份投資很值得，因爲你要花你人生的三分之一時間在牀上。使用柔軟舒適的牀單和被子。質地光滑、質量上乘的牀上用品可以讓你的身體得到放鬆，有助於你快速入睡。

Comfortable clothing – Wear loose, light, cool pajamas. Cotton works best as it minimizes nighttime seating. Alternatively, sleep without pajamas if it makes you more comfortable. Binding or hot PJs make for restless and uncomfortable sleep.
舒適的衣服—穿寬鬆、輕薄和涼爽的睡衣。棉料的最好。或者，不穿睡衣裸睡，如果這樣讓你覺得更舒服的話。緊身的和不宜散熱的睡衣會讓你焦躁不安。

Watch your posture – Sleep position matters. Find a comfortable sleep position that supports good sleep posture. Make sure every part of your body is comfortable. Buy a good quality pillow that supports your neck and properly aligns your body. Side positions are usually better, but if back works for you that’s fins. Lie in the same position every night, so your body becomes accustomed to falling asleep in the same way.
留意你的睡姿—睡姿很重要。找到一種安心睡覺的舒適睡姿。確保身體的每一部分都要舒服。買一個好一點的枕頭支撐你的脖子。側睡通常更好，但是如果背部靠牀對你來說也可以的話，那也沒事。每晚保持同一睡姿，那麼你的身體會慢慢地習慣這一方式。