Get a sound or white noise machine.

备一个柔和乐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.

备一个柔和乐音播放器会是个明智的做法，它让你的大脑和全身专注在手头的任务：睡觉。许多机器有一个能产生白噪声的选项，适用于所有的年龄段。对，可能有一个那样的应用程序，但是如果你要使用它，请关闭屏幕并远离床。提示：在晚上把你的手机调成飞行模式，这样你仍能拨打或接听紧急电话。

Work out.

锻炼

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、网球、拳击、竞走，只要你坚持做，选择什么锻炼都不重要。你的身体会以多种方式回报你，重要的一点是当你睡觉时能有更高的睡眠质量。

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