Install a dimmer switch
Late in the evening, your body releases the chemical melatonin, which makes you sleepy—but only if it receives the right cues from your environment. “Melatonin is your hormone of darkness—it won’t flow with the lights on,” says Walsleben. Sitting in a dimly lit room before getting ready for bed can put you in the right mind-set for sleep.
Shut down electronics
You may find it relaxing to catch up on correspondence with friends just before turning in for the night, but the practice could increase the amount of time you toss and turn. Lit screens (that includes televisions too) are stimulating, says Walsleben, so it’s best to avoid them. “Before your targeted bedtime, begin slowing down your brain by doing something calming, like reading in a comfy chair—somewhere other than bed,” she says. “Stop watching TV and checking email.”
Wear socks to bed
If cold feet are keeping you awake—especially during the winter—warm them up with a soft pair of socks. The extra layer under the covers can help improve circulation in your extremities, which can help you fall asleep more quickly.
Vocabulary
toss and turn (因睡不着在床上)翻来覆去
outright 完全的,彻底的
insomnia 失眠
shun 避开,避免
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