De-Clutter 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 weird effect of also de-cluttering your brain. "It subconsciously helps get rid of the anxiety and stress swirling 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

　　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

　　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

　　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 awakened at least once per night by their furry buddy. The researchers suggest that pets may be a little-known factor contributing to human sleeplessness. So as much as it hurts, ban Fido or Fluffy 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。

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（责任编辑：何莹莹）