睡前一个小时关机

Dim the lights and turn off all your devices — smartphones, laptops, TVs — about 60 minutes before bedtime.

睡前1小时左右，卧室灯光调暗，所有设备关机，包括手机、电脑、电视。

Bright light is one of the biggest triggers to our brains that it’s time to be awake and alert, so start sending the opposite signal early.

明亮灯光会让我们的大脑认为现在是清醒的时刻，所以尽早传递相反的信号。

Cut caffeine by the afternoon.

午后不再喝咖啡

Your afternoon jolt stays in your system longer than you might think. Experts recommended laying off the caffeine by early afternoon to guarantee it won’t keep you up in bed later.

午后一杯提神醒脑的咖啡在你体内产生作用的时长恐怕超过你想象。专家建议午后就不要再摄入咖啡因，以避免晚上睡不着。

Exercise regularly.

有规律地锻炼

By exercising regularly, you improve your ability to fall asleep, but make sure you complete your exercise two hours before you go to sleep.

有规律地锻炼，能帮助你更快入眠，但请确保睡前2小时就做完运动。

Avoid heavy meals when it’s late.

太晚就别吃大餐了

Your body isn’t meant to be digesting while you sleep, so a big meal too close to bedtime may keep you up at night. Protein is especially hard to digest, so if you have to eat late, opt for lighter fare.

你的身体在睡觉时的主要任务不是消化食物，所以临近睡觉时间还吃大餐，肯定是睡不着了。蛋白质尤其难消化，如果要吃夜宵，那也选择清淡食物。

Keep your bedroom dark.

卧室保持黑暗

Even the most inconspicuous glow — like that from a digital alarm clock — can disrupt your shuteye. If you can’t seal up all the light sources in your room, consider using a comfy eye-mask.

即使是难以察觉的微光，如电子闹钟的光，也会扰乱你的睡眠。如果你无法断绝房间里的所有光源，考虑用一副舒服的眼罩吧。

Reserve the bed for sleep only.

床只用来睡觉

If you watch TV, study or surf the web while in bed, your body won’t think it’s an area for sleep. To avoid sending your body mixed signals, save your bed for bedtime!