睡不着又睡不好？19招教你迅速入睡

Remove the electronics – Shut off the TV and remove computers and other electronic devices from your bedroom. They tempt you to engage in non-restful activities and keep you awake. The bedroom is for sleep, not work and surfing the internet.
搬走电子设备—关掉电视，把电脑和其它电子设备从你卧室里搬出去。它们不会让你得到好好的宁静的休息，反而让你清醒着。卧室是用来睡觉的，不是办公也不是上网的地方。

Keep cool – You fall asleep faster and sleep better if the bedroom is cooler. A lower room temperature lowers core body temp, and helps you go to sleep.
温度低一点—如果卧室温度低一点，那你能更快入梦，睡眠质量也会更好。卧室里的温度低一点可以降低身体活动的温度，从而有助你入睡。

Dim the lights – Light, even a small amount interferes with sleep hormones and stimulates the brain. Wear an eye mask if necessary or turn the alarm clock around.
调暗灯光—光线，即使是一点点也会干扰睡眠激素，从而刺激到大脑。如果可以的话，戴眼罩或者调整一下闹钟。

Turn it down – Eliminate noise, or alternatively if you find noise soothing or need to block noise you can’t control, choose calming sounds such white noise or ocean sounds. Wearing earplugs can also help block unwanted noise.
调低音量—消除噪声，或者你觉得这些响声并不影响到你，又或者你需要屏蔽那些你不能忍受的响声，那就选择那些减压音效，比如白噪声或大海的声音。戴上耳塞同样也能屏蔽那些你不想听到的响声。

Aromatherapy – Aromatherapy sooths the body and have a calming effect. There are many scents available that can help you to relax and prepare for sleep, vanilla, lavender, marjoram, sandalwood are just a few examples. Use on your pillow, in the air or in the bath.
芳香疗法—可以让身体得到放松并有镇静作用。有很多种芳香可以帮你放松和入睡，比如说香草、薰衣草、马郁兰和檀香这几种。可以把它们装进枕头里，或是散发在空气中，又或是在洗浴室。