Are you tired of lying in bed, staring at the ceiling, wishing sleep would come? Try these lab-tested tips.
你厭倦了躺在床上，盯著天花板，希望能盡快入睡？試試下面這些辦法。

Step 1: Time your workouts
Get some exercise during the day. People who are physically active fall asleep faster and sleep better overall, as long as they don’t exert themselves within three hours of bedtime.
第一步：計算運動時間
在白天做些運動。生理上活躍的人更能較快地入睡，而且總的來說睡得很好，只要他們在就寢的三個小時內(nèi)不受到運動的影響。

Step 2: Get off the cell phone
Turn off your cell phone at least an hour before going to bed. One study indicated that being exposed to cell phone radiation before going to bed may compromise sleep quality.
第二步：關(guān)掉手機
最晚在睡覺前一小時關(guān)掉手機。研究表明睡覺前處于電話信號的輻射下可能會影響睡眠質(zhì)量。

Step 3: Get a whiff of this
Put a few drops of vanilla oil on a tissue and tuck it inside your pillowcase. Studies have indicated the scent may help people nod off faster than they normally would, and get them into the REM, or dream state, more quickly.
第三步：將少許香草放到薄紗上，然后塞進枕頭套中。研究表明香氣能使人們比正常狀況下更快地有困意，更快地進入快速眼動或做夢狀態(tài)。

Tip:The scent of lavender may help people fall asleep, too.
小貼士：香草的香味也能幫助人們盡快入睡。

Step 4: Picture this
Imagine a scene that is pleasant and soothing to you. This may help you relax enough to fall asleep.
第四步：想一個溫馨平緩的畫面。這能使你充分放松從而入睡。

Step 5: Take a pill
Still not asleep? Take a tablet of melatonin, an over-the-counter hormone that promotes sleep. It proved effective in a study of nurses who took it to deal with the sleep problems brought on by shift work.
第五步：吃藥
還是無法入睡？吃些褪黑激素，它是種不需處方也可出售的激素，它能提升睡眠。這在護士們用它來對付由于倒班引起的睡眠問題時證明很有效。

Step 6: Don't force it
If nothing is working, get out of bed, keep the lights dim, and do something — as long as it doesn’t involve turning on an electronic device, which will only stimulate your further. Return to bed when you feel drowsy.
第六步：不要強迫自己入睡
如果這一切都不管用，在保持燈光昏暗的狀態(tài)下，起來做些別的事——只要你不打開電子設(shè)備，否則會使你更難入睡。當你感到昏昏欲睡時，再回到床上睡覺。