Have you ever had a situation like this: You spend the whole daydreaming about coming home and collapsing into bed, but as soon as this finally happens, all traces of sleepiness disappear immediately? If so, you are not alone. Constant stress causes thousands of people to suffer from sleep disorders every day.
We advise you not to despair. Instead, follow the helpful tips compiled in this article. Not only will they help you overcome insomnia, but they will also allow you to get up easily in the morning!

你有没有遇到过这样的情况：你整个白天都想回家并瘫倒在床上睡去，但一旦这种情况真的发生，所有困倦的迹像都会立即消失？如果是这样，您并不孤单。持续的压力导致每天成千上万的人患有睡眠障碍。
我们建议您不要沮丧。相反，按照本文的有用的窍门进行，它们不仅可以帮助您克服失眠，还可以让您在早上轻松起床！

8. Get A Breath Of Fresh Air
Make it a habit to take a relaxing stroll before going to sleep. Try not to give in to laziness; it’s important that you keep it up every evening.
Just half an hour spent out in the fresh air will guarantee you a sound and pleasant sleep all night long.

8. 呼吸新鲜空气
养成睡前放松散步的习惯。尽量不要屈服于懒惰;你每天晚上保持很重要。
只需在新鲜空气中度过半小时，就可以保证你一个整夜良好且愉快的睡眠。
原创翻译：龙腾网 https://www.ltaaa.cn 转载请注明出处



7. Use Your Pillows Correctly
If you sleep on your back, put pillows under your knees and lower back. If you prefer lying-on your side, clamp a pillow between your legs.
If you sleep on your stomach, place a pillow under the lower part of your abdomen. This will allow your body to assume the correct position while reducing the load on your spine.

7. 正确使用枕头
如果您仰卧睡觉，请将枕头放在膝盖和腰部下方。
如果您喜欢侧卧，请在双腿之间夹一个枕头。
如果您趴着睡觉，请在小腹下部放一个枕头。这将使你的身体采取正确的姿势，同时减少脊柱的负担。


6. Do Not Sleep With Your Pets
Ralaxation concept. Beautiful woman sleeping with her cute dog on bed in lazy Sunday.
Without a doubt, your cat or dog is a fully-fledged member of the family. But letting them share your bed is a really lousy idea.
Scientists conducted a study which showed that 64% of people who prefer napping with their pets suffer from sleep disorders.

6.不要和宠物一起睡觉
有个放松的想法：在慵懒的星期天，美丽的女人和她可爱的狗睡在床上。
毫无疑问，您的猫或狗是家庭的正式成员。但是让他们分享你的床是一个非常糟糕的主意。
科学家进行的一项研究表明，喜欢与宠物一起打盹的人中有64%患有睡眠障碍。
原创翻译：龙腾网 https://www.ltaaa.cn 转载请注明出处


5. Turn Off Your Gadgets
The luminescence emitted by our gadgets is much more harmful than we think. The rhythm of our sleep is controlled by the hormone melatonin which begins to be actively produced in the absence of light.
By using gadgets right before bedtime, you are hindering the synthesis of the hormone, thus depriving yourself of normal rest.

5.关闭你的小玩具
我们的小玩具发出的发光比我们想象的要有害得多。我们的睡眠节奏由褪黑激素控制，褪黑激素在没有光的情况下才开始积极制造。
在睡前使用小玩具，你正在阻碍激素的合成，从而剥夺了自己的正常休息。


4. Use Your Bedroom For What It’s Meany To Be Used For
By using your bedroom for working, exercising, or entertaining guests, you’re making it very difficult for your brain to perceive it as a place of rest.
Be sure to relocate all such activities to other rooms in the house. The bedroom should be for relaxation and sex only!

4.将你的卧室用于它原有的用途
通过将卧室用于工作、锻炼或招待客人，你的大脑很难将其视为休息的地方。
请务必将所有此类活动转移到房屋的其他房间。卧室应该只用于放松和做爱！

3. Rest During The Day
Allow yourself a little nap in the middle of the day. To feel refreshed, you only need 10-30 minutes of rest. If you sleep for longer, you risk entering deep sleep phases which will result in a sense of fatigue upon awakening.

3. 白天休息
让自己在中午小睡一会儿。要感到神清气爽，您只需要休息10-30分钟。如果你睡得更久，你就有进入深度睡眠阶段的风险，这会导致醒来时感到疲劳。


2. Don’t Forget About Magnesium
Magnesium can play a key role in your ability to sleep soundly through the night. We advise you to include magnesium-rich foods in your diet or take biological supplements about half an hour before going to bed.

2. 不要忘记镁
镁可以在你整夜酣睡的能力中发挥关键作用。我们建议你在饮食中加入富含镁的食物，或在睡前半小时服用生物补充剂。
原创翻译：龙腾网 https://www.ltaaa.cn 转载请注明出处


1. Don’t Toss And Turn In Bed
Can’t get to sleep? If you’ve been lying in bed without dozing off for more than 20 minutes, try engaging yourself in some relaxing activity such as reading a book or listening to pleasant music.

1.不要在床上辗转反侧
睡不着？如果您躺在床上没有睡意超过 20 分钟，请尝试一些放松的活动，例如读书或听悦耳的音乐。