7. TAKE A BATH
7.泡个澡
Body temperature naturally dips at night, so soaking in a hot tub and raising your temperature, followed by getting out and experiencing a rapid cool-down can automatically make you feel more sleepy come bedtime.
夜间睡眠时体温会自然下降,你可以在温热的浴缸里浸湿、温暖身体,然后出去凉快一下,体温下降会令你产生睡意。
8. ESTABLISH A SLEEP ROUTINE
8.养成睡前习惯
Setting bedtime routines and repeating them every night can help your body realise sleep is imminent, and will add to the drowsy factor. Activities such as laying out your pyjamas, making your lunch for the next day and even brushing your teeth can become sleep-conducive once they are incorporated into a routine.
建立睡前行为习惯,每天都在睡前做同样的事,这样会给身体释放睡眠信号,令它产生睡意。比如你可以把睡衣摊开、做第二天的午饭、甚至刷牙,一旦养成,它们会帮助你产生睡意。
9. NO CAFFEINE AFTER 2PM
9.下午两点后拒绝咖啡
Many people depend on coffee for that late afternoon pick-up, but it turns out that the caffeine content can be detrimental for getting shut eye later on. Caffeine stays in the body for eight hours, so avoid after 2pm, otherwise your brain will be prevented from entering deep sleep or even falling asleep all together.
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