7. Have a hot drink
喝热饮
A hot (non alcoholic) beverage before bed is a great way to relax and prepare for sleep says Foster, as long as it doesn't contain caffeine.
福斯特认为,睡前喝一杯热饮(不含酒精)是放松和助眠的好方法,只要不含咖啡因即可。
Avoid coffee, chocolate and fizzy drinks at least six hours before you go to bed. Non caffeinated herbal teas are fine -- but don't drink too much or you may be making a midnight trip to the bathroom.
睡前至少六小时,不要摄入咖啡、巧克力和碳酸饮料。不含咖啡因的花草茶是不错的选择,但不要喝得太多,否则你可能会半夜跑厕所。
8. Listen to music
听音乐
Soothing sounds can be a good way to doze off, but anything louder might have the opposite effect says Culebras.
库莱布拉斯称,舒缓的音乐很容易让人犯困,但更响亮的声音可能会产生相反的效果。
"What is not as acceptable is loud rock and roll type music because that leads to excitation."
“响亮的摇滚乐就不行,因为它会让你亢奋。”
9. Only use medication as a last resort
使用药物是最后的手段
While you may get results in the short term, it's important to be aware of unwanted effects and see your doctor if you're having trouble sleeping.
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