Don't drink beverages with caffeine, such as coke and coffee, after 4 P.M. Nicotine in cigarettes is a stimulant, so quitting smoking could help you sleep better.

不要在下午四点以后喝带有咖啡因的饮料，如可乐和咖啡。香烟中的尼古丁是一种刺激物，因此戒烟可以让你睡得更好。

Find inner peace, rest your mind, think of pleasant thoughts and places. A special vacation spot or favorite beach. Do not watch action movies or TV shows right before bed. Believe it or not reading suspense books can keep you from falling asleep.

找寻内心的平静，让大脑休息，想想愉悦的想法和地方，一个特别的度假胜地或喜爱的沙滩。不要在睡前看动作电影或电视节目。信不信由你，读悬疑书会让你无法入睡。

Slowly unwind by keeping the lights low. This is important because light informs the brain that it's time to wake up. Keep out of bright lights, keep off the computer before going to bed and listen to soothing music. It sometimes helps to pick a certain soothing music and play the same song every night right before bed. Breath slowly and relax.

慢慢放松，让光线保持黯淡。这很重要，因为光线会告知大脑是时候起床了。远离明亮的灯光，睡前远离电脑，听听舒缓的音乐。挑选特定的舒缓音乐，每晚睡前循环播放同一首歌曲，这样有时候会有帮助。慢慢呼吸，放松。

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