1. SLEEP NAKED

1.裸睡

As well heating you up too much, pyjamas can also be a distraction with tangleddrawstrings, bunched-up bottoms and constrictive t-shirts. Maintaining a cool body temperature allows anti-ageing hormone Melatonin to do its work - so shed those layers.

睡衣會導(dǎo)致體溫上升，有些繁復(fù)的細帶、綁束邊、緊T恤，還會讓你分心。保持低體溫可幫助抗老化的褪黑激素生效——所以把那幾層褪下吧!

2. STOP SMOKING

2.戒睡前煙

While many people think that smoking before bed will help them to relax, in actual fact,puffing on a cigarette will do the opposite. The nicotine increases your heart rate and keeps the brain alert, which can be troublesome when you're aiming for an early night.

很多人以為睡前來一根可以幫助放松，而其實，吸煙非常不利于睡眠。尼古丁會加速心率、刺激大腦，如果你想來場說睡就睡的體驗，就有點困難了。

3. EAT A BANANA

3.吃根香蕉

The yellow fruit is a great natural source of sleep hormone, melatonin as well as amino acid tryptophan - which are all conducive in helping you reach the land of snooze. Somunch away.

這種黃色水果富含睡眠荷爾蒙：褪黑素、氨基酸和色氨酸，都能助你直抵好眠之境。吃吧!

4. SWITCH OFF

4.別看電子設(shè)備

The artificial light from TVs, phones and tablets act as a stimulant that disrupts the body's internal clock. So avoid at all costs especially when the lights are out.

電視機、手機、平板電腦顯現(xiàn)的非自然光線會攪亂我們的生物鐘，所以尤其關(guān)燈后，確保不讓它們閃瞎你的雙眼。

5. HOT MILK

5.喝杯熱牛奶

Yes, it may only seem like an old wives' tale, but drinking a glass of the warm stuff can actually help you drop off quicker. Dairy products are rich in sleep-inducing amino acid, tryptophan, and can contribute to the production of snooze chemicals, serotonin and melatonin.

我知道這聽起來像老太太碎嘴一樣不可靠，但喝點熱的確實幫助你睡眠。乳制品富含助眠的氨基酸、色氨酸，還能促進生成同樣對睡眠有益的血清素和褪黑素。

6. TURN THE CLOCK AROUND

6.別讓鬧鐘對著你

Another exercise that many are guilty of is watching the minute hand tick when struggling to get to sleep. We can't help but calculate how many hours we have left of sleep, which can heighten anxiety and make you less able to relax. Hide the alarm clock for a more effortless slumber.

很多人會在睡不著時，眼睜睜看著分針滴答走動，不能控制地計算自己的睡眠還剩幾個小時。這反而讓你更加焦慮，更無法放松。想要更輕松地入眠，建議你把鬧鐘藏起來!

7. TAKE A BATH

7.泡個澡

Body temperature naturally dips at night, so soaking in a hot tub and raising your temperature, followed by getting out and experiencing a rapid cool-down can automatically make you feel more sleepy come bedtime.

夜間睡眠時體溫會自然下降，你可以在溫?zé)岬脑「桌锝?、溫暖身體，然后出去涼快一下，體溫下降會令你產(chǎn)生睡意。

8. ESTABLISH A SLEEP ROUTINE

8.養(yǎng)成睡前習(xí)慣

Setting bedtime routines and repeating them every night can help your body realise sleep is imminent, and will add to the drowsy factor. Activities such as laying out your pyjamas, making your lunch for the next day and even brushing your teeth can become sleep-conducive once they are incorporated into a routine.

建立睡前行為習(xí)慣，每天都在睡前做同樣的事，這樣會給身體釋放睡眠信號，令它產(chǎn)生睡意。比如你可以把睡衣攤開、做第二天的午飯、甚至刷牙，一旦養(yǎng)成，它們會幫助你產(chǎn)生睡意。

9. NO CAFFEINE AFTER 2PM

9.下午兩點后拒絕咖啡

Many people depend on coffee for that late afternoon pick-up, but it turns out that the caffeine content can be detrimental for getting shut eye later on. Caffeine stays in the body for eight hours, so avoid after 2pm, otherwise your brain will be prevented from entering deep sleep or even falling asleep all together.

很多人下午會來杯咖啡提神，但咖啡因會在體內(nèi)停留八個小時，因此要不影響睡眠的話，下午兩點后就不要喝咖啡了。否則大腦會無法進入深度睡眠，甚至就睡不著了。

10. STAY COOL

10.被子要薄

While many people will pile on the layers in the hopes that this warms them up and produces a deeper level of relaxation, being too hot can actually keep you awake. Slipping in between cool, fresh sheets can help trigger a drop in your temperature. This coolness signals for the body to produce melatonin, the hormone which induces sleep.

大部分人為了保暖和放松，會把床搞得很暖和，其實太熱你才睡不著呢。滑進涼爽透氣的被褥里，身體的自然降溫會釋放信號，幫助產(chǎn)生褪黑素，促進睡眠。