远离失眠 24招助你睡个安稳觉

24 ways to achieve a Deep, Uninterrupted Sleep

1. Create a transition routine. This is something you do every night before bed. It could be as simple as letting the cat out, turning out the lights, turning down the heat, washing your face, and brushing your teeth. Or it could be a series of yoga or meditation exercises. Regardless, it should be consistent to the point that you do it without even thinking about it. As you begin to move into your "nightly routine," your mind will get the signal that it's time to chill out and tune down, dialing down stress hormones and physiologically preparing you for sleep.

1.建立睡前过渡计划。即每晚睡觉前必做的事。这些事可以简单到放猫咪出门、关灯、关暖气、洗脸刷牙，也可以是瑜伽或冥想。不管怎样，记住不要刻意去做这些。当你开始你的 “夜间惯例”时，你的大脑会收到信号，知道是时间放松下来，减少压力荷尔蒙分泌，并做好睡觉的生理准备。

2. Figure out your body cycle. Ever find that you get really sleepy at 10 p.m., that the sleepiness passes, and that by the time the late news comes on, you're wide-awake? Some experts believe sleepiness comes in cycles. Push past a period of sleepiness and you likely won't be able to fall asleep very easily for a while. If you've noticed these kinds of rhythms in your own body clock, use them to your advantage. When sleepiness comes, get to bed. Otherwise, it might be a long time until you are ready to fall asleep again.

2.掌握你的身体周期。有没有发现在晚上十点的时候你特别困，随后这股困劲过去了，在晚间新闻开始的时候你又一点都不想睡了？一些专家认为困意具有周期性。一定阶段的困意消失后，在接下来的一段时间内你会很难入睡。如果你注意到自己的生物钟里存在这种节奏，学着好好利用。当困意袭来，赶紧上床睡觉。不然，你得等上好一段时间才能再次入睡。

3. Sprinkle just-washed sheets and pillowcases with lavender water and iron them before making up your bed. The scent is scientifically proven to promote relaxation, and the repetition and mindlessness of ironing will soothe you. Or, instead of ironing your sheets, do the next best thing: Put lavender water in a perfume atomizer and spray above your bed just before climbing in.

3.在洗干净的床单和枕头套上撒点薰衣草香水，熨好再铺上床。科学证实香味可以帮助放松，熨烫床单时无意识的重复动作也能缓和心绪。或者，不熨床单也可以，有个很好的替代方法：把薰衣草香水装进喷瓶，上床前在床的上空喷洒一遍。

4. Hide your clock under your bed or on the bottom shelf of your night stand, where its glow won't disturb you. That way, if you do wake in the middle of the night or have problems sleeping, you won't fret over how late it is and how much sleep you're missing.

4.把闹钟藏在床下，或放在床头柜最下面的格子里，这样就不会受到钟面光的干扰。而且，如果你真的在半夜醒来，或者翻来覆去睡不着，你也不会因为知道是深夜几点而烦躁，恼火自己又错过了不少睡眠时间。

5. Switch your pillow. If you're constantly pounding it, turning it over and upside down, the poor pillow deserves a break. Find a fresh new pillow from the linen closet, put a sweet-smelling case on it, and try again.

5.换枕头。如果你不停地捶打枕头，把它翻过来翻过去，那你可怜的枕头也该歇歇了。从橱里找个新枕头，套上一个好闻的枕头套，再闭上眼睛尝试入睡。

6. Choose the right pillow. One Swedish study found that neck pillows, which resemble a rectangle with a depression in the middle, can actually enhance the quality of your sleep as well as reduce neck pain. The ideal neck pillow should be soft and not too high, should provide neck support, and should be allergy tested and washable, researchers found.

6.选一个合适的好枕头。一项来自瑞典的研究表明长方形、中间有下凹的颈枕能增加睡眠质量，同时减少颈部酸痛。研究指出，理想的颈枕应该柔软舒适，不能太高，能支撑颈部，经过过敏原测试，而且可以清洗。

7. Switch to heavier curtains over the windows, and use them. Even the barely noticeable ambient light from streetlights, a full moon, or your neighbor's house can interfere with the circadian rhythm changes you need to fall asleep.

7.换上厚重的窗帘。即便是街灯、满月，或者邻居家传来的微弱光线，也能干扰入睡所需的昼夜节律变化。

8. Clean your bedroom and paint it a soothing sage green. Or some other soothing color. First, the more clutter in your bedroom, the more distractions in the way of a good night's sleep. The smooth, clean surfaces act as a balm to your brain, helping to smooth out your own worries and mental to-do lists. The soothing color provides a visual reminder of sleep, relaxing you as you lie in bed reading or preparing for sleep.

8.打扫卧室，并粉刷成令人安心的灰绿色，或者其他舒缓的色调。首先，卧室越乱，睡眠就越容易受干扰。平整干净的画面有如香油，能放松大脑，消除忧虑，让你不再去想明天要做的事。当你躺在床上看书或准备睡觉时，温和的颜色也能提供视觉暗示，让你的身心平缓下来。

9. Move your bed away from any outside walls. This will help cut down on noise, which a Spanish study found could be a significant factor in insomnia. If the noise is still bothering you, try a white noise machine, or just turn on a floor fan.

9.把你的床从外墙那边移开。来自西班牙的一项研究表明噪音是导致失眠的重要因素，与外墙隔开便能远离外部噪音。要是还不行，试试使用白色噪音机（能发出诸如海浪声、雨声之类有助睡眠的声音），或者直接开一个落地风扇。

10. Tuck a hot-water bottle between your feet or wear a pair of ski socks to bed. The science is a little complicated, but warm feet help your body's internal temperature get to the optimal level for sleep. Essentially, you sleep best when your core temperature drops. By warming your feet, you make sure blood flows well through your legs, allowing your trunk to cool.

10.在两脚间塞一个装热水的瓶子，或者穿双滑雪短袜。其中的科学原理有些复杂，不过暖脚能帮助身体内部体温达到适合睡眠的最佳温度。基本上，当你身体中心温度下降的时候你睡得最香。通过脚的加温，腿部血液流动加快，躯体的温度就会下降。

11. Kick your dog or cat out of your bedroom. A 2002 research study found that one in five pet owners sleep with their pets (and we're not talking goldfish here). The study also found that dogs and cats created one of the biggest impediments to a good night's sleep since the discovery of caffeine. One reason? The study found that 21 percent of the dogs and 7 percent of the cats snored!

11.把狗或猫咪关在卧室外边。2002年一项研究显示有五分之一的宠物豢养者与自己的宠物一起睡觉（这里不包括养金鱼的）。研究也显示猫狗是影响睡眠的最大障碍之一，仅次于咖啡因。理由呢？研究发现有21%和7%的猫狗打呼噜！

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12. Sleep alone. Sure you love your spouse or partner, but studies find one of the greatest disruptors of sleep is that loved one dreaming away next to you. He might snore, she might kick or cry out, whatever. In fact, one study found that 86 percent of women surveyed said their husbands snored, and half had their sleep interrupted by it. Men have it a bit easier; just 57 percent said their wives snored, while just 15 percent found their sleep bothered by it. If you absolutely will not kick your partner out (or head to the guest room yourself), then consider some anti-snoring tips.

12. 一个人睡。当然，你舍不得你的配偶或伴侣，但研究表明睡眠的一大影响因素就是枕边的人。他可能会打鼾，她可能会踢你或者在梦中大叫大嚷，任何情况都可能。事实上，一项研究显示，被调查的女性中有86%承认自己的丈夫打鼾，有一半的人因此睡眠受到干扰。男人们的问题没那么严重，只有57%说自己的妻子打鼾，仅15%觉得自己因此睡不好觉。如果你实在不愿意把你的伴侣撵出去（或者你自己住到客房），想写对付打呼噜的招吧