1. 在線(xiàn)看電影

1．Laptops And Streaming Movies
打開(kāi)筆記本在線(xiàn)看電影

When I can't fall asleep, I stream Netflix on my computer and fall asleep with it on my bed (probably bad for me and my computer).
睡不著的時(shí)候，我會(huì)打開(kāi)電腦在線(xiàn)看電影（小編注：Netflix網(wǎng)飛是全球十大視頻網(wǎng)站中唯一收費(fèi)站點(diǎn)），然后睡著的時(shí)候電腦還放在床上（應(yīng)該對(duì)我對(duì)電腦都不好）。

If a person is looking at a computer screen, they're stimulating their brain with bright light. turning off any screens an hour or two before bedtime (instead of working up until the last possible moment) and starting a simple bedtime routine.
電腦屏幕的亮光會(huì)刺激人的大腦。睡覺(jué)前一兩個(gè)小時(shí)最好關(guān)掉所有顯示器（不要工作到臨睡前最后一刻），從現(xiàn)在起養(yǎng)成固定的就寢作息。

2. 看點(diǎn)無(wú)聊的書(shū)

2．White Noise, Boring Books
聽(tīng)點(diǎn)白噪音，看看無(wú)聊的書(shū)

I listen to white noise on my ipod every night, and I read something so boring it puts me to sleep.
每天晚上臨睡前我會(huì)聽(tīng)點(diǎn)白噪音，翻幾頁(yè)會(huì)讓我昏昏欲睡的無(wú)聊書(shū)籍。

Not bad! White noise is helpful to block out ambient noises (particularly prevalent in a big city) -- and it's perfectly safe to listen as long as the volume isn't cranked up too loudly.
不錯(cuò)！白噪音對(duì)屏蔽環(huán)境噪音很有幫助（大城市的環(huán)境噪音太普遍了），只要?jiǎng)e把音量調(diào)得太高，就非常安全了。

And while reading a book may be a good way to distract yourself from life's stresses, it's better to do so before you get in bed as part of your nighttime unwinding routine.
讀書(shū)是分散壓力的好方法，不過(guò)最好在上床睡覺(jué)前看書(shū)，讓它成為你每晚雷打不動(dòng)的就寢習(xí)慣之一。

White noise: 是指一段聲音中的頻率分量的功率在整個(gè)可聽(tīng)范圍（0～20KHZ）內(nèi)都是均勻的。因?yàn)槿硕鷮?duì)高頻較敏感，所以這種聲音聽(tīng)上去是沙沙聲，近似于之聲FM頻段空白處的聲音。白噪音可以用來(lái)掩蓋令人心煩的雜音，是一種有效的聲音治療方法。

3.等等吧

3. Wait It Out
等等吧，說(shuō)不定待會(huì)兒就能睡著了

I don't usually have trouble falling asleep, but when I do, I don't really do anything.
我一般不會(huì)失眠，偶爾睡不著的時(shí)候，我什么都不做。

Being in bed unable to sleep can create a stressful situation, so get up, read a book or do something else (not work or computer time, which can make your brain shift into alert-mode) for 15 or 20 minutes before trying to go to sleep again.
躺在床上睡不著會(huì)讓你很有壓力，不如干脆起來(lái)，看會(huì)兒書(shū)，或者做點(diǎn)別的事兒。（可別工作，也別開(kāi)電腦，這些都會(huì)讓你的大腦自動(dòng)進(jìn)入警覺(jué)模式）15、20分鐘后再試試看能睡著不。

4.看會(huì)兒電視

4. TV And Antihistamines
看看電視，吃點(diǎn)抗組胺藥（起鎮(zhèn)靜作用）

I turn my TV on to something boring, but I don't watch -- I just listen with my eyes closed. And when all else fails ... an antihistamine.
我會(huì)把電視調(diào)到一些無(wú)聊的節(jié)目，不過(guò)不會(huì)看，只是閉著眼睛聽(tīng)聽(tīng)聲音。要是還沒(méi)用，那就吃片抗組胺藥吧。

This approach to TV is actually a form of white noise -- and while that can be a good technique, experts say to ditch the TV and try a white noise machine instead.
聽(tīng)電視其實(shí)也是白噪音的一種形式，不過(guò)專(zhuān)家建議還是別開(kāi)電視，換種別的白噪音機(jī)器吧（比如收音機(jī)、音樂(lè)播放器等）。

5. 聽(tīng)會(huì)兒輕音樂(lè)

5. Soft, Calming Music
聽(tīng)些平和舒緩的輕音樂(lè)

When I was younger, I used to read when I couldn't sleep, but it was too easy for me to get sucked into a good book and stay up until 4 a.m. to finish. Now, I turn on some calming music (quiet, so the volume isn't distracting).
年輕的時(shí)候我睡不著會(huì)看書(shū)，不過(guò)我很容易被一本好書(shū)吸引然后一直看到凌晨4點(diǎn)?，F(xiàn)在我會(huì)聽(tīng)一些輕音樂(lè)（安靜的音樂(lè)，音量不至于讓我分心）。

The calming music, drowns out environmental noise, especially if it's mostly instrumental.
輕音樂(lè)會(huì)掩蓋周?chē)沫h(huán)境噪音，特別是器樂(lè)曲。

6.用便利貼記下來(lái)

6. Post-Its
用便利貼記下來(lái)

When I can't fall asleep, it's usually because I'm worried about something or am anticipating the stress of the next day. To ease my mind, I keep a notebook or a stack of Post-It notes next to my bed, so I can jot down any last-minute thoughts before I go to sleep.
睡不著通常是因?yàn)槲以趽?dān)心或者預(yù)先考慮第二天的壓力。為了放松心情，我會(huì)在床邊放本筆記本或者放些便利貼，這樣我就能隨手記下睡著前的最后想法。

Write it down, then you can let it go.
寫(xiě)下來(lái)，你就會(huì)不再煩惱。

7. 繼續(xù)工作

7. More Work
繼續(xù)工作

I work, and often don't go back to sleep. I actually really enjoy the time when no one is emailing or IMing me, and usually I'm pretty productive. I'm exhausted the next day, of course, but it feels better than spending hours in bed awake and ruminating.
睡不著我會(huì)起來(lái)工作，然后通常我就再也睡不著了。我其實(shí)很享受沒(méi)人打擾的安靜工作時(shí)間，通常也都會(huì)很有工作效率。第二天我肯定會(huì)筋疲力盡，但是總比躺在床上翻來(lái)覆去左思右想睡不著的好。

Setting strong limits about not working after a certain time for your health's sake.
為了健康著想，還是應(yīng)該給自己定一些嚴(yán)格的時(shí)間限制，到時(shí)間就別工作了。

8. 戴眼罩

8. Eye Masks
戴眼罩

When I'm really trying to fall asleep and can't, I try to position myself so that I block out as much light as possible. Sometimes I'll wear a sleep mask, which helps a lot.
如果我怎么都睡不著，我會(huì)想要找個(gè)能擋住所有光線(xiàn)的位置。有時(shí)候我會(huì)帶眼罩，還挺管用的。

Light stimulates that part of the brain that promotes arousal and vigilance, and eye shades are an absolute necessity for anyone who has any sort of ambient light coming in the room.
光線(xiàn)會(huì)刺激大腦，讓我們持續(xù)清醒和警覺(jué)的狀態(tài)。要是環(huán)境光線(xiàn)對(duì)你有影響，那眼罩絕對(duì)是個(gè)睡覺(jué)必備。