1. Turn off your gadgets

　　手机关掉关掉

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

　　手机电视电脑屏发出的幽幽蓝光可以抑制褪黑素(帮助睡眠的激素)的分泌，提高你的敏感度。

　　2. Avoid a bedtime tipple

　　睡前小酌不靠谱

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

　　不管小酌多怡情，酒精都会让你睡眠更浅。

　　3. Get up early

　　早起的人儿更好睡

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

　　每天早上尽可能地去沐浴晨光，因为光线可以帮助身体入眠、苏醒的生物钟更加稳定。

　　4. Forget your worries

　　忘掉一切烦忧

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

　　晚上安排一点时间静静地去冥想、放松或祈祷。

　　5. Work out

　　运动可催眠

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

　　游泳、跑步、瑜伽……规律性的运动能让人睡得更好。

　　6. Work out a little more ...

　　床上运动不能停

　　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.

　　如果以上的常规运动还不够刺激，你可以尝试一下床上运动，保证睡得香。

　　7. Have a hot drink

　　热饮一杯整晚安睡

　　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、不含咖啡因的热饮总是能帮助你更快地放松，入睡。

　　8. Listen to music

　　在歌声中入睡

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

　　舒缓的音乐可以滋生倦意，但吵闹的歌曲会起到反效果。

　　9. Only use medication as a last resort

　　不到万不得已不嗑药

　　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.

　　药物虽能短期有效，但服用前一定要弄清楚副作用，并遵医嘱。

　　10. Keep it simple

　　睡觉的方式简单点

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

　　上床躺下再说。有的人，确实一沾床就睡着了。

（编辑：何莹莹）