There are a few lucky people out there who have absolutely no trouble falling asleep at night. The minute their head hits the pillow, they’re out. The rest of us lie in bed staring at the ceiling, tossing and turning, counting sheep or minutes, or snore, waiting for the mercy of blessed sleep to come.
能夠在夜里一躺下就睡著的人很少，也很幸運(yùn)。當(dāng)他們一頭扎到枕頭上時(shí)，他們就呼呼大睡了。而剩下的我們則是躺在床上，盯著天花板，要么輾轉(zhuǎn)反側(cè)，要么數(shù)綿羊，又或者是打鼾，等待著周公的眷顧。

Lack of sufficient, good quality sleep takes a toll on nearly every aspect of our lives, everything from health, to mood, to safety, to job performance. The good news is…all is not lost. With a bit of knowledge, a bit of planning and a bit of patience, we can learn to fall asleep fast!
睡眠不好或是睡眠不足會(huì)在我們生活的各個(gè)方面帶給我們煩惱，從健康、情緒、安全感到工作表現(xiàn)。好消息是我們對(duì)此并非束手無(wú)策。只要有一點(diǎn)點(diǎn)知識(shí)，加一點(diǎn)點(diǎn)的規(guī)劃和耐心，我們就可以學(xué)會(huì)很快入睡了。

With that in mind, here are a total of 19 ways to fall asleep fast.
這里是19條助我們快速入睡的方法。

Daytime Sleep Enhancers
白天有助睡眠的方法

Exercise during the day – We all know exercise improves our health, but it also improves our sleep by reducing stress. The caveat, don’t exercise within 3 hours before bedtime. The adrenaline will keep you awake.
在白天鍛煉—我們都知道鍛煉有助于我們的健康，此外，它會(huì)減少我們的壓力感從而提高我們的睡眠質(zhì)量。警告：睡前3小時(shí)不能鍛煉。腎上腺素會(huì)讓你保持清醒狀態(tài)哦。

Limit beverages that interfere – We all know that caffeine makes it difficult to fall asleep, but we may not be aware that alcohol interferes as well, as does drinking too much water right before bedtime.
限制酒水飲料—我們都知道咖啡因會(huì)讓我們難以入睡，但我們可能不知道酒精也有同樣的作用，此外同樣讓我們難以入睡的是睡前喝太多的水。

Avoid naps – Try not to nap if you possibly can. Sleeping during the day makes it difficult to fall sleep at night. If you absolutely must, limit naps to a power nap of 20 minutes.
避免打盹—如果可以就不要打盹兒。在白天睡覺(jué)就會(huì)讓我們?cè)谝估镫y以入睡。如果你真的需要，那就把打盹兒的時(shí)間限制在20分鐘內(nèi)。

Evening Sleep Helpers
夜間睡眠小幫手

Food is a factor – Have a light dinner. Heavy meals may be difficult to digest and indigestion may make it difficult to fall asleep. But don’t go to bed hungry. Hunger keeps you awake. Eat a light snack shortly before bedtime.
食物是一個(gè)因素—晚飯不宜太飽。吃的太飽不易消化，而消化就會(huì)讓我們難以入睡。但是也不要餓著肚皮上床睡覺(jué)。饑餓會(huì)讓你保持清醒。睡前可吃一點(diǎn)點(diǎn)小零食。

Turn off the TV and computer. – This kind of stimulation tells the brain to be alert when it’s supposed to be winding down and has been proven to reduce sleep quality.
關(guān)掉電視機(jī)和電腦—這類刺激會(huì)在大腦，在理應(yīng)得到放松的時(shí)候，讓大腦保持警惕。此外這些刺激已被證實(shí)會(huì)降低睡眠質(zhì)量。

Prep the Bedroom Atmosphere
營(yíng)造臥室氛圍

Remove the electronics – Shut off the TV and remove computers and other electronic devices from your bedroom. They tempt you to engage in non-restful activities and keep you awake. The bedroom is for sleep, not work and surfing the internet.
搬走電子設(shè)備—關(guān)掉電視，把電腦和其它電子設(shè)備從你臥室里搬出去。它們不會(huì)讓你得到好好的寧?kù)o的休息，反而讓你清醒著。臥室是用來(lái)睡覺(jué)的，不是辦公也不是上網(wǎng)的地方。?

Keep cool – You fall asleep faster and sleep better if the bedroom is cooler. A lower room temperature lowers core body temp, and helps you go to sleep.
溫度低一點(diǎn)—如果臥室溫度低一點(diǎn)，那你能更快入夢(mèng)，睡眠質(zhì)量也會(huì)更好。臥室里的溫度低一點(diǎn)可以降低身體活動(dòng)的溫度，從而有助你入睡。

Dim the lights – Light, even a small amount interferes with sleep hormones and stimulates the brain. Wear an eye mask if necessary or turn the alarm clock around.
調(diào)暗燈光—光線，即使是一點(diǎn)點(diǎn)也會(huì)干擾睡眠激素，從而刺激到大腦。如果可以的話，戴眼罩或者調(diào)整一下鬧鐘。

Turn it down – Eliminate noise, or alternatively if you find noise soothing or need to block noise you can’t control, choose calming sounds such white noise or ocean sounds. Wearing earplugs can also help block unwanted noise.
調(diào)低音量—消除噪聲，或者你覺(jué)得這些響聲并不影響到你，又或者你需要屏蔽那些你不能忍受的響聲，那就選擇那些減壓音效，比如白噪聲或大海的聲音。戴上耳塞同樣也能屏蔽那些你不想聽(tīng)到的響聲。

Aromatherapy – Aromatherapy sooths the body and have a calming effect. There are many scents available that can help you to relax and prepare for sleep, vanilla, lavender, marjoram, sandalwood are just a few examples. Use on your pillow, in the air or in the bath.
芳香療法—可以讓身體得到放松并有鎮(zhèn)靜作用。有很多種芳香可以幫你放松和入睡，比如說(shuō)香草、薰衣草、馬郁蘭和檀香這幾種?？梢园阉鼈冄b進(jìn)枕頭里，或是散發(fā)在空氣中，又或是在洗浴室。

The Fall Asleep Fast Bedtime Routine
快速入夢(mèng)的就寢時(shí)間

Same time every day – Start your bedtime routine at the same time each day and maintain a regular sleep time. It helps condition your body to fall asleep faster by creating a sleep habit and setting your circadian rhythm.
每天的同一時(shí)刻—在每天的同一時(shí)刻開(kāi)始就寢，并保持這個(gè)時(shí)間點(diǎn)。它會(huì)通過(guò)創(chuàng)造一個(gè)睡眠習(xí)慣和設(shè)定生理節(jié)律幫你調(diào)整出一個(gè)快速入睡的狀態(tài)。

Try a bath – Take a warm bath before bedtime. It can help you relax and raising the body temperature, then cooling it in a low temperature room helps you to fall asleep faster.
洗個(gè)澡—睡前洗個(gè)熱水澡。它能讓你得到放松，還能提升身體溫度。然后到一個(gè)溫度低一點(diǎn)的房間里慢慢變涼就能幫你快速入睡了。

Soothing beverage – Herbal tea or a glass of milk also relax the body and help you wind down.
舒緩的飲料—花草茶或者一杯牛奶同樣讓你的身體得到放松，讓你平靜下來(lái)。

Read – Read an entertaining or boring book. It helps to get your mind of worries and your to-do list. Stay away from stimulating or self-help books though; they rev up your brain.
閱讀—讀一讀有趣的或是無(wú)聊的書，讓你的腦子放空焦慮和日常安排工作。遠(yuǎn)離那些激勵(lì)的書籍和自主手冊(cè)，因?yàn)樗鼈儠?huì)讓你的大腦再度工作起來(lái)。

Relax your body – try yoga or gentle stretching. Do progressive relaxation; tighten each muscle for a count of ten and then release. It will relax your body and minimize muscle aches and pains.
放松身體—試試瑜伽或者輕柔的拉伸運(yùn)動(dòng)。放松要循序漸進(jìn)，在保持肌肉緊張的同時(shí)，數(shù)十下，然后放松。它能讓你的身體得到放松，并盡可能減少肌肉的損傷和疼痛。

Relax your mind – Journal to let go of worry and busy thoughts. Try visualizing soothing images such clouds or a peaceful place; a garden or field or beach, whatever soothes you. It helps quiet the mind and release anxious thoughts.
放松大腦—放下煩惱和繁忙的思想。試著想象舒緩的圖像，比如云朵或是一處寧?kù)o的地方：花園、田野或沙灘，只要能讓你放松就可以。它讓大腦得到清靜，并釋放焦慮的想法。

Quality bedding – Get a comfortable, supportive mattress. It’s worth the investment, as you spend one third of your life in bed. Use comfortable soft sheets and comforter. Smooth, quality bedding helps sooth and relax your body to fall asleep faster.
好質(zhì)量的床上用品—買一張舒適可靠的床墊。這份投資很值得，因?yàn)槟阋闳松娜种粫r(shí)間在床上。使用柔軟舒適的床單和被子。質(zhì)地光滑、質(zhì)量上乘的床上用品可以讓你的身體得到放松，有助于你快速入睡。

Comfortable clothing – Wear loose, light, cool pajamas. Cotton works best as it minimizes nighttime seating. Alternatively, sleep without pajamas if it makes you more comfortable. Binding or hot PJs make for restless and uncomfortable sleep.
舒適的衣服—穿寬松、輕薄和涼爽的睡衣。棉料的最好?；蛘?，不穿睡衣裸睡，如果這樣讓你覺(jué)得更舒服的話。緊身的和不宜散熱的睡衣會(huì)讓你焦躁不安。

Watch your posture – Sleep position matters. Find a comfortable sleep position that supports good sleep posture. Make sure every part of your body is comfortable. Buy a good quality pillow that supports your neck and properly aligns your body. Side positions are usually better, but if back works for you that’s fins. Lie in the same position every night, so your body becomes accustomed to falling asleep in the same way.
留意你的睡姿—睡姿很重要。找到一種安心睡覺(jué)的舒適睡姿。確保身體的每一部分都要舒服。買一個(gè)好一點(diǎn)的枕頭支撐你的脖子。側(cè)睡通常更好，但是如果背部靠床對(duì)你來(lái)說(shuō)也可以的話，那也沒(méi)事。每晚保持同一睡姿，那么你的身體會(huì)慢慢地習(xí)慣這一方式。