睡不着又睡不好？19招教你迅速入睡

There are a few lucky people out there who have absolutely no trouble falling asleep at night. The minute their head hits the pillow, they’re out. The rest of us lie in bed staring at the ceiling, tossing and turning, counting sheep or minutes, or snore, waiting for the mercy of blessed sleep to come.
能够在夜里一躺下就睡着的人很少，也很幸运。当他们一头扎到枕头上时，他们就呼呼大睡了。而剩下的我们则是躺在床上，盯着天花板，要么辗转反侧，要么数绵羊，又或者是打鼾，等待着周公的眷顾。

Lack of sufficient, good quality sleep takes a toll on nearly every aspect of our lives, everything from health, to mood, to safety, to job performance. The good news is…all is not lost. With a bit of knowledge, a bit of planning and a bit of patience, we can learn to fall asleep fast!
睡眠不好或是睡眠不足会在我们生活的各个方面带给我们烦恼，从健康、情绪、安全感到工作表现。好消息是我们对此并非束手无策。只要有一点点知识，加一点点的规划和耐心，我们就可以学会很快入睡了。

With that in mind, here are a total of 19 ways to fall asleep fast.
这里是19条助我们快速入睡的方法。

Daytime Sleep Enhancers
白天有助睡眠的方法

Exercise during the day – We all know exercise improves our health, but it also improves our sleep by reducing stress. The caveat, don’t exercise within 3 hours before bedtime. The adrenaline will keep you awake.
在白天锻炼—我们都知道锻炼有助于我们的健康，此外，它会减少我们的压力感从而提高我们的睡眠质量。警告：睡前3小时不能锻炼。肾上腺素会让你保持清醒状态哦。

Limit beverages that interfere – We all know that caffeine makes it difficult to fall asleep, but we may not be aware that alcohol interferes as well, as does drinking too much water right before bedtime.
限制酒水饮料—我们都知道咖啡因会让我们难以入睡，但我们可能不知道酒精也有同样的作用，此外同样让我们难以入睡的是睡前喝太多的水。

Avoid naps – Try not to nap if you possibly can. Sleeping during the day makes it difficult to fall sleep at night. If you absolutely must, limit naps to a power nap of 20 minutes.
避免打盹—如果可以就不要打盹儿。在白天睡觉就会让我们在夜里难以入睡。如果你真的需要，那就把打盹儿的时间限制在20分钟内。