晚上总是睡不着？8种方法让你睡个安稳觉

Go for quality, not quantity.
求质量不求数量

While a solid eight hours is recommended for all adults, sometimes pain, chronic illness, continence issues, depression or stress prevent many from hitting that target. According to the UC Berkeley research, though, it's the deterioration in the quality (i.e., difficulty falling asleep and/or staying asleep) that keeps “memories from being saved by the brain at night.”
专家给所有成年人的建议都是睡足8小时的安稳觉，但有时疼痛、慢性疾病、自制问题、抑郁或压力使得很多人都做不到这一点。根据加州大学伯克利分校的研究，睡眠质量恶化（如很难入睡或保持沉睡状态等）会在夜里阻碍大脑存储记忆。

Ditch any late-day coffee.
不要太晚喝咖啡

It's hard to remember whether caffeine is good for you and bad for you, as the studies seem to say something different every day. But one thing remains constant: caffeine stays in your system a long time, so it's best to avoid consuming it too late in the day. Cut it out starting around 3 to 4 p.m., experts recommend.
关于咖啡的研究似乎每天都有不一样的言论，所以我们也说不清咖啡因对你是好还是坏。但是有一点始终不变：咖啡因会在你体内存留很长一段时间，所以喝咖啡的时间最好不要太晚。专家建议，下午3点或4点以后就不要喝咖啡了。

Get a sound or white noise machine.
备一个柔和乐音或是白噪音播放器

A sound machine may be a wise idea for keeping your brain and body focused on the task at hand: sleeping. Many machines have a white-noise option that works well for sleepers of all ages. And yes, there's probably have an app for that, but if you're going to use it, keep the device away from your bed with the screen off. Hint: put your phone in airplane mode at night, which still allows you to make or receive emergency calls.
备一个柔和乐音播放器会是个明智的做法，它让你的大脑和全身专注在手头的任务：睡觉。许多机器有一个能产生白噪声的选项，适用于所有的年龄段。对，可能有一个那样的应用程序，但是如果你要使用它，请关闭屏幕并远离床。提示：在晚上把你的手机调成飞行模式，这样你仍能拨打或接听紧急电话。

Work out.
锻炼

Zumba, yoga, jogging, tennis, boxing, or a brisk walk—it doesn't matter how you exercise as long as you do it consistently. Your body will thank you in more ways than one, an important one being more quality rest when you are able to sleep.
尊巴舞、瑜伽、慢跑、网球、拳击、竞走，只要你坚持做，选择什么锻炼都不重要。你的身体会以多种方式回报你，重要的一点是当你睡觉时能有更高的睡眠质量。