晚上總是睡不着？8種方法讓你睡個安穩覺

Go for quality, not quantity.
求質量不求數量

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.”
專家給所有成年人的建議都是睡足8小時的安穩覺，但有時疼痛、慢性疾病、自制問題、抑鬱或壓力使得很多人都做不到這一點。根據加州大學伯克利分校的研究，睡眠質量惡化（如很難入睡或保持沉睡狀態等）會在夜裏阻礙大腦存儲記憶。

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.
關於咖啡的研究似乎每天都有不一樣的言論，所以我們也說不清咖啡因對你是好還是壞。但是有一點始終不變：咖啡因會在你體內存留很長一段時間，所以喝咖啡的時間最好不要太晚。專家建議，下午3點或4點以後就不要喝咖啡了。

Get a sound or white noise machine.
備一個柔和樂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.
備一個柔和樂音播放器會是個明智的做法，它讓你的大腦和全身專注在手頭的任務：睡覺。許多機器有一個能產生白噪聲的選項，適用於所有的年齡段。對，可能有一個那樣的應用程序，但是如果你要使用它，請關閉屏幕並遠離牀。提示：在晚上把你的手機調成飛行模式，這樣你仍能撥打或接聽緊急電話。

Work out.
鍛鍊

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、網球、拳擊、競走，只要你堅持做，選擇什麼鍛鍊都不重要。你的身體會以多種方式回報你，重要的一點是當你睡覺時能有更高的睡眠質量。Unplug.
切斷電源

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.
關閉電視、手機、iPad和手提電腦。讓大腦停止接收即時信息，因爲當你睡覺時，這些信息會更新並保存在你的記憶裏。不但如此，你可以降低患上抑鬱的風險。研究證明過度接觸人造光會引起抑鬱，比如電視、電腦和智能手機等屏幕光。睡前時間不要選擇太繁瑣的活動，比如棋盤遊戲、上課、看書，或是簡單有趣的家務活。

Redecorate your bedroom.
重新裝飾你的臥室

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.
新枕頭、牀單、牀上用品、暗色系窗簾以及其它配飾，買這些讓你有一種放鬆、舒適和想睡覺感覺的物件，花這些錢都是值得的。多留意這些：如果你臥室裏有電視機，把它搬到其它地方。臥室裏雜亂？清理一下。臥室裏有個辦公區？重新爲它選個地方。專家認爲臥室是隻關乎睡覺的，這是保證休息質量最至關重要的方法。

Keep a bedside journal.
在牀邊備一日誌本

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.
當你一頭扎進枕頭，你的大腦還沒消停嗎？ 無論你心裏在煩惱什麼，都會讓你輾轉反側，所以在手頭準備好一本日記本和筆（不要用智能手機）。如果再多的深呼吸和冥想練習都不起效，那就寫下你的語法。不要擔心語法有沒有正確，只需把它們寫在紙上，至少在第二天早上以前，你可以忘了它們。很多人認爲提高記憶的一個好方法是通過遺忘，當你需要入睡而不是處於壓力之下時，這樣做是有必要的。

Talk to your doctor.
和你的醫生聊聊

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、精神或是情感困擾讓你無法入睡，和醫生預約一下，他能診斷出你沒留意到的潛在原因，或是開出藥方，幫助你擺脫疼痛和其他煩心事安穩入睡。