10個小妙招 幫你趕走失眠

Dim The Lights
調暗燈光

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.
居住在舊金山專門從事焦慮和失眠研究的心理學博士史蒂夫·奧瑪說道，將黑暗想象成自然安眠藥，提示你的身體分泌褪黑激素——一種幫助你放鬆下來的荷爾蒙。在你睡覺前調暗你的燈光，提升褪黑激素產出，然後你就能順利的打盹了。有研究也支持這一論調：《臨牀內分泌學及新陳代謝期刊》發現，在黃昏和就寢之間的時間暴露在明亮的電子燈光下，會抑制褪黑激素水平，並且讓你變的極度興奮。

Turn Down The Thermostat
調低恆溫器

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.
根據國家睡眠基金會所說，理想的打盹溫度大約是65華氏度。這是因爲你覺得越冷就會越困。醫學文摘說，難怪你的身體被設計成習慣夜間自然的降溫。如果房間裏太熱，或者你裹了太多的毯子，你的體溫就會上升，而且會讓你變得焦躁不安。

Steer Clear Of The Bedroom
繞開臥室

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."
你知道巴甫洛夫怎麼訓練他的狗狗們將進食和鈴聲聯想到一起嗎？這也是你想要的把“臥室”和“困了想睡覺”聯想到一起。“不要把你的臥室用作幹其他事，除了休息；這就會創建一種臥室和疲勞的精神聯繫，”奧瑪說。“工作，看電視，或者其他睡前活動可以在別的地方做，但是臥室不行，所以當睡覺時間一到，你的身體就會接受到信號自動解除運作。”

Power Down Your Digital Devices
關掉你的電子設備

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（視頻網站）和收發郵件的時間提到晚上的早些時候。“你的電腦屏幕，觸屏設備還有手機的光亮是藍色光譜光，它尤其危險，因爲它告訴大腦停止分泌褪黑激素，”醫學文摘說道。“幾分鐘暴露在這種光之下甚至是向你的大腦發出訊號：保持清醒！”

Keep Out Of The Kitchen
遠離廚房！

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 choices: a couple of pieces of jerky, a banana or apple or a handful or two of nuts.
吃完晚餐到睡覺之間要相隔超過3個小時，然後你才能留給你的胃足夠時間消化，而且不會因爲胃灼熱，脹氣或者糖分而保持清醒。有一個例外：如果你的肚子又叫了。“餓着肚子上牀會讓你很清醒，所以抓一些含部分蛋白質的小吃，部分不外含糖、咖啡因或是任何辛辣成分（會阻止你入睡）的碳水化合物來吃，”醫學文摘說道。最佳選擇：幾片牛肉乾，一根香蕉或者一隻蘋果，或一兩小撮堅果。

De-Clutter Your Sleep Space
整理你睡覺的空間

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.
把你的牀罩和書架理整潔，或者把要洗的衣服堆，還有其他普通臥室裏亂七八糟的小雜物挪開，它們都會對你腦中驅除雜念產生不可思議的影響。“它潛意識裏幫助你擺脫焦躁，讓壓力在你腦中盤旋，都能在睡覺的點讓你保持清醒，”醫學文獻說道。

Make Last Call A Lot Earlier
提早結束最後一輪酒局

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.
醫學文獻提到，酒精對你的身體很不好。睡前三小時內喝酒能幫你打盹——狂飲就有反作用了。但是一旦酒精推遲了新陳代謝，你就更可能醒來或開始翻來覆去。那是因爲雖然任何量的酒精都能增加短波睡眠——就是那種你在晚上進入的前半夜睡眠，它會修復體組織，促進你的免疫系統——但它會打斷快速眼動睡眠，也就是後半夜階段鼓舞學習和記憶功能的睡眠。

Save Stressful Activities For The Morning
把有壓力重的活動留到早上

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.
醫學文獻說道，就寢儀式的全部就是放鬆你的身體，做好犯困的準備。所以和你重要的人一起奮戰，或是做些其他可能會讓你血壓上升的活動，如果你要幫這些個舉手之勞的忙，請務必推遲到第二天。等到你很清醒，並且準備好解決繁重的問題的時候纔好。

Face Your Alarm Clock To The Wall
不要去看鬧鐘

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.
你躺在牀上，沒什麼會像看着鬧鐘顯示時間一分一秒地過去更能導致你的失眠了，在你等待睡意降臨的時候，這樣只會徒增你的焦慮。但是如果你看不到時間，你進入夢鄉的轉換會更順暢。另外，醫學文獻說道，即使你是鬧鐘上顯示屏的光也足以抑制褪黑色素的產出。只要你能在早上聽見鬧鈴，你實際上並不需要看到確切的時間數字。

Ban Pets From The Bedroom
禁止寵物進臥室

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.
堪薩斯州大學2014年的一項研究發現，參加調查的57%的寵物主人和他們的狗狗貓貓分享大牀，1/3的主人說，至少每晚一次會被他們毛茸茸的小傢伙弄醒。研究者建議，寵物可能是鮮爲人知的一項導致人失眠的因素。所以很傷心，還是請禁止貓貓狗狗進臥室，或者至少在對面的房間給他們安排一個單獨的睡覺空間。