11. SPRAY SOME LAVENDER

　　11.闻闻薰衣草

　　The aroma of lavender has been proven to slow heart rates and blood pressure and it also has a relaxing effect. Sprinkle a few droplets on your pillow case or even in a hot bath before bed.

　　已经证实了薰衣草的香味可以降低心率和血压，有放松功效。你可以在枕头上或睡前泡澡时撒上几滴薰衣草(精油)。

　　12. SET A SCHEDULE

　　12.养成睡眠周期

　　Programme your body to sleep better by getting up at the same time every day and going to sleep at the same time everyday. This way your body is conditioned to feel more alert when you're ready to wake up, and more sleepy when you're ready to hit the hay.

　　想要睡得更好，你可以试试坚持每天在同一时间起床和睡觉，让身体按时准备好醒来和入睡。

　　13. BLOCK OUT THE NOISE

　　13.隔音

　　Whether its a snoring house mate or partying neighbours, loud noise is a distraction that can stop you from nodding off in the first place. If you live and sleep in noisy conditions, invest in a good pair of earplugs to ensure you don't wake up exhausted and cranky.

　　你可能遇上打呼室友或派对型邻居，这样就不能好好睡觉啦!如果这样，花点钱买对好耳塞，确保第二天不会疲惫又暴躁地醒来。

　　14. BLOCK OUT THE LIGHT

　　14.遮光

　　When the sun goes down and your body is submerged in darkness, it automatically starts producing sleep hormone, melatonin, which means your body feels less alert and sleep is more inviting. Help your body with this process by investing in blackout curtains and switching off all power sources when going to bed. Invest in an eye-mask if necessary.

　　随着太阳下山，身体包裹在黑暗中，自然生成睡眠荷尔蒙、褪黑素，这时身体更放松、更易入睡。如果要找回这个过程，你可以花点钱买个遮光窗帘，睡前关掉所有电子设备，必要的话买个眼罩。

　　15. BREATHE DEEPLY

　　15.来，深呼吸

　　A big obstacle in being able to get some shut-eye is attempting to quieten down the mind. If this is a problem, observe breathing exercises, which not only calms down the nervous system and slows your heart rate, but also helps focus the mind on something else.

　　闭不上眼有个重要原因就是大脑无法平静，如果这时你的问题，你可以试试观察呼吸法。这不仅可以安抚神经系统，降低心率，还可以提高你的专注力。

　　The 4-7-8 breathing exercise has proved very conducive in aiding sleep:

　　Exhale through your mouth.

　　Close your mouth and inhale through your nose for 4 seconds.

　　Hold your breath for 7 counts.

　　Exhale for 8 counts.

　　Repeat 3 times.

　　这种4-7-8呼吸法已经证明可以帮助睡眠：

　　嘴巴呼气

　　闭上嘴，鼻子吸气4秒

　　憋气7秒

　　呼气8秒

　　重复3次

　　16. CHECK YOUR MATTRESS

　　[cn]16.检查床垫

　　Contrary to popular belief, a person's mattress type should depend on their needs: e.g. whether you have a problematic back or need something firmer or softer. Always ensure to do a 15-minute test in the store, which gives you a sufficient amount of time to test its comfort, and trial it on your stomach and your back.

　　与普遍认知不同，每个人对床垫的需求都不同，比如你可能有脊背问题，可能需要更坚实或更柔软的床垫。在商店买床垫之前确保你有15分钟以上的试睡，这样你有足够的时间测试舒适度，试试趴着睡仰着睡各种姿势吧!(译者：画风好美!)

　　17. CUT OUT BOOZE

　　17.禁酒

　　Forget that cheeky nightcap, studies have revealed that although alcohol can help you fall asleep more quickly and more deeply for a while, it is more disruptive to your sleep cycle in the later part of the night. The consumption of alcohol can also cause pauses in your breathing, which can wake you up and keep you awake.

　　还在宣称睡前喝酒催眠吗?已经有研究显示：酒精虽然在短时间内帮助入睡，甚至睡得更深，但它也会破坏睡眠周期。对酒精的消化会引起呼吸停滞，进而将你唤醒，然后你就睡不着了。

　　18. WRITE DOWN YOUR WORRIES

　　18.对日记倾诉

　　One major problem that stops us from nodding off is dwelling on certain things and playing back various scenarios in our heads. This anxiety can up our levels of stress and stop us from slumbering away. Writing down five of your worries before bed every night can help alleviate some of the pressure and help get some of the anxiety off your chest.

　　你睡不着还可能是因为你总在脑海里来回播放那些担忧的情节。焦虑增加了压力，让你彻夜难眠。试试每晚睡前写下五件你忧虑的事吧，也许能帮你从脑海里暂时清除出去，睡个好觉。

　　19. EXERCISE

　　19.锻炼身体

　　Working out can help relieve stress and muscle tension, and even improve your mood - all helpful factors to improve relaxation. The best time to exercise is between 4-7pm, but ensure that it's not within four hours of your bedtime, as your body temperature and adrenaline levels will be too high to nod off.

　　锻炼可以释放压力和肌张力，改善情绪，这些都是帮你放松入眠的因素。一天中最好的锻炼时机是下午4-7点，不要在睡前四小时内运动，因为体温和肾上腺素过高会让你无法入睡。

　　20. LIMIT THE BED TO SLEEP AND SEX

　　20.除了睡觉和做爱，别在床上干别的!

　　Avoid shuffling paperwork or watching TV in bed. By reserving the bed for only sleep and sex, this conditions people to associate the sight and feel of their bed with sleep and relaxation more than anything else.

　　不要在床上写东西或看电视。把床保留给睡眠和性爱，这样看见床你就会感觉放松，睡意浮现。 

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（责任编辑：何莹莹）