晚上总是睡不着？8种方法让你睡个安稳觉

Turn off the TV, the cell phone, the iPad, the laptop. Starve your brain's addiction to instant information, which in turn will renew and preserve your memory as you sleep. Not only that, you'll avoid the increased risk of depression that increased exposure to artificial light (from TV, computer and smart phone screens) has been shown to cause. Choose other “unwinding” activities for the pre-bed hours, such as board games, taking a class, reading a book, or simple and enjoyable chores.
关闭电视、手机、iPad和手提电脑。让大脑停止接收即时信息，因为当你睡觉时，这些信息会更新并保存在你的记忆里。不但如此，你可以降低患上抑郁的风险。研究证明过度接触人造光会引起抑郁，比如电视、电脑和智能手机等屏幕光。睡前时间不要选择太繁琐的活动，比如棋盘游戏、上课、看书，或是简单有趣的家务活。

Redecorate your bedroom.
重新装饰你的卧室

New pillows, sheets, bed linens, darkening curtains, and other accessories that make you feel relaxed, cozy and eager to go to bed at night are well worth the money. But don't just focus on these elements: if you have a TV in the bedroom, move it elsewhere. Got a lot of clutter in your bedroom? Clear it out. Have a workspace in the bedroom? Relocate it. Experts agree that keeping the bedroom for sleep only is a vital way to ensure quality rest.
新枕头、床单、床上用品、暗色系窗帘以及其它配饰，买这些让你有一种放松、舒适和想睡觉感觉的物件，花这些钱都是值得的。多留意这些：如果你卧室里有电视机，把它搬到其它地方。卧室里杂乱？清理一下。卧室里有个办公区？重新为它选个地方。专家认为卧室是只关乎睡觉的，这是保证休息质量最至关重要的方法。

Keep a bedside journal.
在床边备一日志本

When your head hits that pillow, does your mind start racing? Whatever's weighing on your mind will probably keep you tossing and turning, so keep a good old-fashioned journal and pen handy (don't use the smart phone). If no amount of deep breathing or meditation exercises have worked, write down your thoughts. Don't worry about being grammatically correct, just get them on the page so you can forget about them (at least until morning). Many believe that a great way to improve your memory is by forgetting more, which is certainly necessary when you need to be sleeping instead of stressing.
当你一头扎进枕头，你的大脑还没消停吗？ 无论你心里在烦恼什么，都会让你辗转反侧，所以在手头准备好一本日记本和笔（不要用智能手机）。如果再多的深呼吸和冥想练习都不起效，那就写下你的语法。不要担心语法有没有正确，只需把它们写在纸上，至少在第二天早上以前，你可以忘了它们。很多人认为提高记忆的一个好方法是通过遗忘，当你需要入睡而不是处于压力之下时，这样做是有必要的。

Talk to your doctor.
和你的医生聊聊

If physical, mental, or emotional hardships are keeping you up at night, make an appointment with a physician, who may be able to diagnose an underlying cause that you're unaware of, or prescribe something to help you sleep through the pain or other distractions.
如果是生理、精神或是情感困扰让你无法入睡，和医生预约一下，他能诊断出你没留意到的潜在原因，或是开出药方，帮助你摆脱疼痛和其他烦心事安稳入睡。