睡不着又睡不好？19招教你迅速入睡

Same time every day – Start your bedtime routine at the same time each day and maintain a regular sleep time. It helps condition your body to fall asleep faster by creating a sleep habit and setting your circadian rhythm.
每天的同一时刻—在每天的同一时刻开始就寝，并保持这个时间点。它会通过创造一个睡眠习惯和设定生理节律帮你调整出一个快速入睡的状态。

Try a bath – Take a warm bath before bedtime. It can help you relax and raising the body temperature, then cooling it in a low temperature room helps you to fall asleep faster.
洗个澡—睡前洗个热水澡。它能让你得到放松，还能提升身体温度。然后到一个温度低一点的房间里慢慢变凉就能帮你快速入睡了。

Soothing beverage – Herbal tea or a glass of milk also relax the body and help you wind down.
舒缓的饮料—花草茶或者一杯牛奶同样让你的身体得到放松，让你平静下来。

Read – Read an entertaining or boring book. It helps to get your mind of worries and your to-do list. Stay away from stimulating or self-help books though; they rev up your brain.
阅读—读一读有趣的或是无聊的书，让你的脑子放空焦虑和日常安排工作。远离那些激励的书籍和自主手册，因为它们会让你的大脑再度工作起来。

Relax your body – try yoga or gentle stretching. Do progressive relaxation; tighten each muscle for a count of ten and then release. It will relax your body and minimize muscle aches and pains.
放松身体—试试瑜伽或者轻柔的拉伸运动。放松要循序渐进，在保持肌肉紧张的同时，数十下，然后放松。它能让你的身体得到放松，并尽可能减少肌肉的损伤和疼痛。

Relax your mind – Journal to let go of worry and busy thoughts. Try visualizing soothing images such clouds or a peaceful place; a garden or field or beach, whatever soothes you. It helps quiet the mind and release anxious thoughts.
放松大脑—放下烦恼和繁忙的思想。试着想象舒缓的图像，比如云朵或是一处宁静的地方：花园、田野或沙滩，只要能让你放松就可以。它让大脑得到清静，并释放焦虑的想法。

Quality bedding – Get a comfortable, supportive mattress. It’s worth the investment, as you spend one third of your life in bed. Use comfortable soft sheets and comforter. Smooth, quality bedding helps sooth and relax your body to fall asleep faster.
好质量的床上用品—买一张舒适可靠的床垫。这份投资很值得，因为你要花你人生的三分之一时间在床上。使用柔软舒适的床单和被子。质地光滑、质量上乘的床上用品可以让你的身体得到放松，有助于你快速入睡。

Comfortable clothing – Wear loose, light, cool pajamas. Cotton works best as it minimizes nighttime seating. Alternatively, sleep without pajamas if it makes you more comfortable. Binding or hot PJs make for restless and uncomfortable sleep.
舒适的衣服—穿宽松、轻薄和凉爽的睡衣。棉料的最好。或者，不穿睡衣裸睡，如果这样让你觉得更舒服的话。紧身的和不宜散热的睡衣会让你焦躁不安。

Watch your posture – Sleep position matters. Find a comfortable sleep position that supports good sleep posture. Make sure every part of your body is comfortable. Buy a good quality pillow that supports your neck and properly aligns your body. Side positions are usually better, but if back works for you that’s fins. Lie in the same position every night, so your body becomes accustomed to falling asleep in the same way.
留意你的睡姿—睡姿很重要。找到一种安心睡觉的舒适睡姿。确保身体的每一部分都要舒服。买一个好一点的枕头支撑你的脖子。侧睡通常更好，但是如果背部靠床对你来说也可以的话，那也没事。每晚保持同一睡姿，那么你的身体会慢慢地习惯这一方式。