Dim The Lights

　　调暗灯光

　　Think of darkness as nature's sleeping pill, cueing your body to crank out melatonin, the hormone that helps you wind down. Turning down the lights ahead of your bedtime ramps up melatonin production, so you can successfully doze off, says Steve Orma, PsyD, a San Francisco–based psychologist specializing in anxiety and insomnia. Research backs this up: a 2011 study from the Journal of Clinical Endocrinology & Metabolism 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 Thermostat

　　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。

　　Steer 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

　　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 spectrum light, and it's particularly dangerous because it tells the brain to stop secreting 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 spicy, 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。