晚上睡不着？十個妙招助你一夜好眠
Want better well-being? Try sleeping your way there.
想變得更好嗎？試着靠改善睡眠來達成吧。
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，瞭解自己的睡眠是他們健康習慣的重要一環，所以他們很重視睡眠。以下是一些你可以從他們那裏借鑑的睡眠技巧，在這些技巧幫助下，你可以好好休息然後醒來準備迎接新的一天。
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.
據睡眠科學家稱，在調節睡眠時人的體溫是很重要的。在晚上沐浴對這一進程有幫助。溫水有類似於關閉電源的功能，也就是說，溫水可以幫助讓你在牀上感到輕鬆並改善你的睡眠質量。
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.
通過一段時間的冥想來平靜你的思緒。這種方法會帶來巨大的健康益處，包括帶來更好的睡眠。在今晚迷迷糊糊入睡前試着背誦幾個禱文，你明天就會有收穫。
3. Journal
日誌
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.
無法迷迷糊糊睡去？就把這些記錄下來。研究表明，記錄一些讓你感覺有壓力的東西並將它們從你腦海裏剔除能幫你理清思緒。不但如此，日誌也有推進頭腦思考的能力。專家甚至推薦寫日誌作爲一個幫助入睡的方法。
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.
酒精不能幫助你在晚上擁有一個好的休息。儘管睡前的酒或許會幫助你在一開始就有迷迷糊糊想睡覺的感覺，但是調查表明，實際上喝酒只會紊亂你這一晚的睡眠。試着將那杯酒改成白水，你會在醒來時感到有足夠的水分並且感到自己有一個更好的睡眠。
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.
美國牙醫協會推薦一天刷牙兩次。如果你不這麼做，噬斑和細菌就會快速滋長，讓你呼吸產生異味並且讓你的口腔健康處於危險之中。
6. Work out
鍛鍊
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.
睡覺前出點汗。做一些運動不只是對你的健康和態度有益，研究表明鍛鍊可以幫助你在晚上獲得更好的休息。
7. Ditch the devices
放棄一些設備
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.
屏幕是一個臥室的禁忌。一些看似無害的睡前習慣事實上會對你的睡眠造成危害。研究表明，我們的手機、筆記本電腦以及電視所釋放出來的藍光會紊亂我們的睡眠週期。甚至刷幾分鐘的Instagram也可能是有害的。如果你是依靠某些設備來叫醒你的，那麼試着把你的手機留在臥室外，用一些普通的鬧鐘來代替它。
8. Eat smart
飲食合理
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.
]一些過去的說法讓你相信睡前吃東西是不利於睡眠的，但是實際上重點在於你是怎麼吃的。在睡覺前吃某些食物甚至可以幫助你調節血糖並有助於入睡。來點夜宵？試着吃一些獼猴桃。研究表明水果有可能會幫助你改善睡眠質量。
9. Find the best place for Fido.
爲你的寵物找到最合適的地方
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.
專家指出和你的寵物一起入睡也許會紊亂睡眠，但是最新的研究表明那些毛絨絨的寵物或許有助於睡眠。不過這要看你的睡眠習慣了。如果你想自然醒，那麼最好遠離你毛絨絨的寵物。重點是無論你做什麼，目的都是要將自己的牀作爲睡覺的港口.
10. Crawl in at a reasonable hour.
在合理的時間睡覺
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.
國家睡眠基金會推薦一天睡七到九個小時，所以你什麼時候睡覺肯定是很重要的。如果你想睡個好覺，選擇一個可以優化你睡眠的時間上牀睡覺。最後，睡個好覺並不困難，而且一夜好眠帶來的利益明顯大於付出的準備。到了早上你會感謝自己的。
