睡前该做什么

You've heard of clean eating, but have you heard of clean sleeping? Nicole Scherzinger recently credited her slim figure with getting plenty of zzzzs, while Gwyneth Paltrow says that when it comes to looking good, she prioritises sleep over what she eats - getting 10 hours a night when she can.
听说过干净饮食（clean eating），那你有没有听说过干净睡眠（clean sleeping）？最近，妮可·舒可辛格表示她的好身材都是睡出来的，而格温妮丝·帕特洛说道，在拥有好气色这个问题上，她优先选择的是睡眠，而不是饮食--可以的话，她每晚会睡10个小时。

But with 50% of over 59s suffering from chronic sleep problems, we asked sleep experts the best way to prepare for bed, if we plan to nod off at 11pm...
但59岁以上的人中，有一半的人都患有慢性睡眠问题，我们请教了睡眠专家：如果我们想在晚上11点睡着，那最好做哪些睡前准备？

Reset your body clock
重置身体时钟

● Waking up too early or not being able to drop off are both signs that your circadian rhythm (or body clock) is out of balance.
● 起的太早或睡不着都是昼夜节律（或身体时钟）不平衡的迹象。

● Your body clock takes signals from daylight and darkness, and a recent study showed that light therapy was effective in resetting the circadian rhythms for 57% of insomniacs. All you have to do is sit next to a lightbox, such as the Innolux Rondo Lamp (?79 from Amazon), for 30 minutes a day. If you wake too early, use the lamp in the evening. For late sleepers, 30 minutes in the morning should retrain your body clock.
● 你的身体时钟从日光和黑暗中获取信号，最近的一项研究表明：光疗有效地治疗了57%的失眠患者、重置了他们的昼夜节律。你只需要每天坐在光箱旁30分钟，比如坐在Innolux Rondo电灯旁边（亚马逊，79英镑）。如果醒的太早，那就在晚上开灯。对于晚睡者而言，早上开灯30分钟能唤醒你的生物时钟。

8pm: Three hours to go
晚上8点：还剩3个小时

Aim to eat dinner at least three hours before you turn in, and try to have your biggest meal for lunch. "Keep evening meals light and not too spicy," says sleep consultant Maryanne Taylor. "If you do get hungry, you could have a light snack later in the evening - such as a piece of fruit - or a non-caffeinated drink."
至少在睡前三小时吃完晚餐，尽量把大餐放在中午。"晚饭吃少一点，不要太辣，"睡眠顾问玛丽安娜·泰勒说道。"如果真的饿了，那你可以在晚些时候吃点零食--比如一点儿水果--或者不含咖啡因的饮料。"

Our bodies digest food best when sitting upright or standing. Lying down after a big meal means you're more likely to suffer from acid reflux, causing heartburn, indigestion and asthma. While you're asleep, your body recovers from the damage of the day - if you've eaten a big meal, your body will have to exert energy on digestion.
坐直或站立是身体消化食物最好的时候。大餐一顿之后躺下意味着你很有可能胃酸回流，导致胃灼热、消化不良和哮喘。熟睡的时候，你的身体会从一天的损伤中恢复--如果你吃了一顿丰富的晚餐，那你的身体将不得不消耗能量、消化这些食物。

10pm: One hour to go
晚上10点：还剩1小时

Have a little snack that could help you sleep. "The potassium in bananas has been shown to aid sleep, so they're a great late-night nibble," says Maryanne. Walnuts are also a good choice, because they contain their own source of sleep hormone melatonin, which may help you nod off faster.
吃一点能助你入睡的零食。"研究已表明：香蕉中的钾元素能助你入睡，所以是很好的深夜零食，"玛丽安娜说道。核桃也是一个不错的选择，因为它们含有睡眠褪黑激素来源，能帮助你更快入睡。