这样放轻松：8招教你释放压力

Clearing your mind before hitting the hay may be the hardest of these tips. Adequate sleep (seven to eight hours) plays a key role in helping you bounce back from stress. Getting a good night's sleep starts with the proper environment. Shut off that cell phone and turn off your TV!
睡觉前好好清空大脑也许是最难做到的。充足的睡眠（七到八小时）对降压而言极为重要。在舒适的环境下好好的睡一觉吧。关掉手机和电视！

6. Invest in a noise machine.
买个噪音隔离器。

Can't turn down the noise in your brain? Maybe white noise is the answer. Sometimes the key to getting a good night's sleep is cancelling even the tiniest noisy distractions. Many noise machines also have the option of playing soothing sounds, such as ocean waves or rainfall. The repetition of these noises often helps many people drift into much needed shut-eye.
脑子里总是嗡嗡嗡的？也许是因为白噪音吧（用来掩盖令人心烦的噪音）。有时候想睡个好觉，你就需要把最小的噪音源都清理的干干净净。很多噪音隔离器还能选择制造出温和的声音，比如海浪或者雨声。这些重复的声音能有效帮助人入眠。

7. Sport an eye mask.
戴个眼罩。

In addition to masking distracting sounds, many people benefit from wearing eye masks to bed. The littlest bits of light that get through your lids can often be what keeps you awake. In some studies, people have reported improved sleep after snoozing with an eye mask.
除去排除声音的干扰，很多人睡觉还习惯戴眼罩，很微弱的光线有时候都能让你从睡梦中惊醒。很多研究中发现，人们戴上眼罩之后睡眠质量大大提高。

8. Create your own bedtime ritual.
培养作息时间。

This can be your daily cue for your body to wind down and prepare for sleep. Rituals can include anything from folding the laundry to reading a chapter in your book to simply applying your favorite hand lotion.
这可以对自己身体进行提醒，到点就该准备睡觉了。这种培养有很多方式，比如折衣服，或者读一章自己喜欢的书，或是涂上自己喜欢的护手霜。