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。

Unplug.

切断电源

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。