晚上睡不着？十个妙招助你一夜好眠
Want better well-being? Try sleeping your way there.
想变得更好吗？试着靠改善睡眠来达成吧。
Healthy people know that logging Zs is a vital part of their wellness routine, so they prioritize it accordingly. Below are a few bedtime tricks you can steal from them so you can wake up well-rested and ready to tackle the day.
健康的人知道，了解自己的睡眠是他们健康习惯的重要一环，所以他们很重视睡眠。以下是一些你可以从他们那里借鉴的睡眠技巧，在这些技巧帮助下，你可以好好休息然后醒来准备迎接新的一天。
1. Shower
沐浴
Body temperature is crucial in regulating sleep, according to sleep scientists. Showering at night could help aid in that process. The warm water has a powering-down effect so-to-speak, helping you feel relaxed as you crawl in between the sheets as well as improve your sleep quality.
据睡眠科学家称，在调节睡眠时人的体温是很重要的。在晚上沐浴对这一进程有帮助。温水有类似于关闭电源的功能，也就是说，温水可以帮助让你在床上感到轻松并改善你的睡眠质量。
2. Meditate
冥想
Calm your mind with a few moments of meditation. The practice has numerous health benefits, including better sleep. Try reciting a few mantras before drifting off to sleep tonight and you'll reap the benefits tomorrow.
通过一段时间的冥想来平静你的思绪。这种方法会带来巨大的健康益处，包括带来更好的睡眠。在今晚迷迷糊糊入睡前试着背诵几个祷文，你明天就会有收获。
3. Journal
日志
Having a hard time drifting off? Write it out. Research shows writing something that's stressing you out and physically throwing it away can help clear your mind. Not only that, journaling has numerous mind-boosting powers. Experts even recommend it as a way to help you sleep.
无法迷迷糊糊睡去？就把这些记录下来。研究表明，记录一些让你感觉有压力的东西并将它们从你脑海里剔除能帮你理清思绪。不但如此，日志也有推进头脑思考的能力。专家甚至推荐写日志作为一个帮助入睡的方法。
4. Drink water
喝水
Alcohol isn't conducive to a good night's rest. While a nightcap may make you drift off faster at first, research shows it actually disrupts your sleep throughout the course of the night. Try swapping that glass of wine for a glass of water. You'll wake up hydrated and with a better night's sleep under your belt.
酒精不能帮助你在晚上拥有一个好的休息。尽管睡前的酒或许会帮助你在一开始就有迷迷糊糊想睡觉的感觉，但是调查表明，实际上喝酒只会紊乱你这一晚的睡眠。试着将那杯酒改成白水，你会在醒来时感到有足够的水分并且感到自己有一个更好的睡眠。
5. Brush those teeth
刷牙
The American Dental Association recommends that you brush your teeth twice a day. If you don't, plaque and bacteria can build up pretty fast, making your breath foul and putting your mouth health in jeopardy.
美国牙医协会推荐一天刷牙两次。如果你不这么做，噬斑和细菌就会快速滋长，让你呼吸产生异味并且让你的口腔健康处于危险之中。
6. Work out
锻炼
Sweat for your sleep. Not only does moving your feet help your health and attitude, research shows that exercise can help you get a better night's rest.
睡觉前出点汗。做一些运动不只是对你的健康和态度有益，研究表明锻炼可以帮助你在晚上获得更好的休息。
7. Ditch the devices
放弃一些设备
Screens are a bedroom nono. What seems like a harmless bedtime habit is actually wreaking havoc on your rest. Studies show the blue light emitted from our phones, laptops and TVs can disrupt our sleep cycles. Even a few minutes of scrolling through Instagram may be harmful. If you depend on your device to wake you up, try leaving your phone out of the bedroom and using a regular alarm clock instead.
屏幕是一个卧室的禁忌。一些看似无害的睡前习惯事实上会对你的睡眠造成危害。研究表明，我们的手机、笔记本电脑以及电视所释放出来的蓝光会紊乱我们的睡眠周期。甚至刷几分钟的Instagram也可能是有害的。如果你是依靠某些设备来叫醒你的，那么试着把你的手机留在卧室外，用一些普通的闹钟来代替它。
8. Eat smart
饮食合理
Old tales have you believe that eating before bed is bad for you, but it's all about how you snack. In fact, some foods before bed may even help regulate your blood sugar and prep you to catch those Zs. Got the late night munchies? Try nibbling on some kiwi. Research suggests the fruit may help boost your sleep quality.
]一些过去的说法让你相信睡前吃东西是不利于睡眠的，但是实际上重点在于你是怎么吃的。在睡觉前吃某些食物甚至可以帮助你调节血糖并有助于入睡。来点夜宵？试着吃一些猕猴桃。研究表明水果有可能会帮助你改善睡眠质量。
9. Find the best place for Fido.
为你的宠物找到最合适的地方
Experts stress that sleeping with your pet may disrupt your sleep, but emerging research shows that Fido or Fluffy may help your shuteye. It comes down to what type of sleeper you are. If you tend to wake up easily, it may be best to keep your furry friend out of your way. The point is to make your bed a haven for sleep, whatever that may be.
专家指出和你的宠物一起入睡也许会紊乱睡眠，但是最新的研究表明那些毛绒绒的宠物或许有助于睡眠。不过这要看你的睡眠习惯了。如果你想自然醒，那么最好远离你毛绒绒的宠物。重点是无论你做什么，目的都是要将自己的床作为睡觉的港口.
10. Crawl in at a reasonable hour.
在合理的时间睡觉
The National Sleep Foundation recommends getting seven to nine hours of sleep per night, so what time you hit the hay certainly matters. If you want to get a good night's rest, try going to bed at a time that's going to optimize your amount of sleep. Ultimately, prioritizing those Zs doesn't have to be difficult -- and the benefits outweigh the preparation. You'll thank yourself in the morning.
国家睡眠基金会推荐一天睡七到九个小时，所以你什么时候睡觉肯定是很重要的。如果你想睡个好觉，选择一个可以优化你睡眠的时间上床睡觉。最后，睡个好觉并不困难，而且一夜好眠带来的利益明显大于付出的准备。到了早上你会感谢自己的。
