1. Exercise
锻炼
No, you don’t get to ditch your yoga mat or running shoes all together. Exercise is a vital activity for your health, and can actually contribute to getting better-quality sleep. The problem, though, is that exercising within three hours of bedtime can raise your body temperature, and make dozing off more difficult. Breaking a sweat, then, is best left for earlier in the day!
先别急着把瑜伽垫或跑鞋丢了。锻炼对于健康来将很重要，同时也能帮你获得优质的睡眠。但问题在于，睡前3小时的锻炼能提高你的体温，并让你更加清醒。因此，锻炼这事儿放在更早些时候进行。
2. Watch TV/Surf the Web
看电视或上网
Studies have shown that pre-slumber screen time can impede your body’s ability to fall asleep. The likely culprit? Well, the bright lights of these screens can hinder the development of melatonin, the hormone that promotes sleep. So close that laptop and turn off that TV about an hour before bed.
研究表明，睡前盯着屏幕能扰乱身体入睡的过程。罪魁祸首是谁？是这些屏幕发出的亮光。它们能阻断褪黑素的形成，而褪黑素是帮你入睡的激素。所以，睡前一小时关掉电脑和电视。
3. Take a Hot Shower/Bath
洗热水澡/泡热水澡
Like exercise, hot showers and baths can actually help you fall asleep. The problem, however, comes out of taking one too close to the time you plan on hitting the sack. Being overheated can bring same affects just like late exercises.
跟锻炼一样，热水澡能帮你入眠。但是，如果刚洗澡就睡觉，同样会导致睡不好。体温过高带来的影响跟前文提到的锻炼太晚一样。
4. Drink Too Many Fluids
喝太多东西
Caffeine, of course, and alcohol both make it difficult to get a good night’s rest. But drinking a lot of any liquid within the last hour or two before you go to bed will lead to those dreaded late night bathroom breaks, and further disrupt your slumber. You shouldn’t go to bed thirsty, however, as you’ll likely wake up in the middle of the night to get a drink of water. Balance is key here.
很显然，咖啡因和酒精饮料都能影响睡眠。但无论是什么，只要在睡前1-2小时喝的太多，都会让你频繁起夜而痛苦不堪，继而影响到睡眠。渴着入睡同样不推崇，因为半夜被渴醒也很不好受啊！平衡这两者是关键。
5. Work
工作
Whatever work or school issue it is, it can certainly wait until morning. Getting work done stimulates your brain and can cause you unneeded stress — pretty much the opposite of what you want to feel if you’re trying to fall asleep!
无论是工作还是学习上的事，都可以推到明天再做。睡前干活会刺激你的大脑，给你添加不必要的压力——而这简直是想成功入睡的大忌！
6. Read Engrossing Stories
阅读有趣的小说
Many of us have done this: you’re reading a really interesting novel and you tell yourself, “Oh just one more page!” Suddenly, it’s 2AM and you have to be awake in four hours. Yep, reading a really interesting book, essay or novel before bed will make it difficult to get to sleep. Perhaps you can remedy it by finding the most boring thing imaginable to read?!
很多人都这么做过：你在读一本很有意思的小说，边读边对自己说：“再读一页！”然后突然间，已经到凌晨两点了，距离起床只有4个小时了！嗯哼，所以，睡前读有趣的书啊、文章啊或者是小说，都会让你更难入睡。补救措施：要不，找本超级无聊的书，睡前读？
7. Cuddle With Your Pets
跟宠物腻在一起
As a child, I always wanted to have my beloved pet chihuahua sleep in my (twin) bed. And then came the reality: it’s amazing how much space a 6 pound creature can take up, and how grumpy chihuahuas can be when you disturb their slumber. The point is, sleeping with a pet in your bed can seriously disturb your sleep.
我从小就想让我的吉娃娃跟我一起睡。接着问题就来了：一个6磅重的家伙，占得空间一点也不小；而且，他们在睡觉的时候，万一被打扰了，脾气会相当暴躁。所以，关键点是：跟宠物一起睡觉的话，受到打扰的可是你。
8. Have Serious Conversations
谈论严肃话题
You’ve probably heard the phrase, “don’t go to bed angry.” And, as it turns out, it’s totally accurate! Research has shown that sleeping directly after a fight or traumatic experience will effectively preserve your emotions until you awake. The human body is adverse to falling asleep in dangerous situations — it’s a defense mechanism. Thus, you’ll have a much harder time falling asleep after a big blowout. It’s best to resolve conflicts before you hit the sack.
你可能听到过这样一句话：“不要带着愤怒的情绪上床”。事实证明这话对极了！研究表明，如果睡前跟别人吵了一架，或是受了心理创伤，那么这种不良情绪会一直存在，直到你醒来。人体本能地对危险处境产生自我保护，表现方式就是干扰睡眠。所以如果你刚发完脾气，入睡会很困难。的方法是在睡前解决掉所有争端。
