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1. Create a transition routine. This is something you do every night before bed. It could be as simple as letting the cat out, turning out the lights, turning down the heat, washing your face, and brushing your teeth. Or it could be a series of yoga or meditation exercises. Regardless, it should be consistent to the point that you do it without even thinking about it. As you begin to move into your "nightly routine," your mind will get the signal that it's time to chill out and tune down, dialing down stress hormones and physiologically preparing you for sleep.
1.建立睡前過渡計劃。即每晚睡覺前必做的事。這些事可以簡單到放貓咪出門、關燈、關暖氣、洗臉刷牙，也可以是瑜伽或冥想。不管怎樣，記住不要刻意去做這些。當你開始你的 “夜間慣例”時，你的大腦會收到信號，知道是時間放松下來，減少壓力荷爾蒙分泌，并做好睡覺的生理準備。
2. Figure out your body cycle. Ever find that you get really sleepy at 10 p.m., that the sleepiness passes, and that by the time the late news comes on, you're wide-awake? Some experts believe sleepiness comes in cycles. Push past a period of sleepiness and you likely won't be able to fall asleep very easily for a while. If you've noticed these kinds of rhythms in your own body clock, use them to your advantage. When sleepiness comes, get to bed. Otherwise, it might be a long time until you are ready to fall asleep again.
2.掌握你的身體周期。有沒有發現在晚上十點的時候你特別困，隨后這股困勁過去了，在晚間新聞開始的時候你又一點都不想睡了？一些專家認為困意具有周期性。一定階段的困意消失后，在接下來的一段時間內你會很難入睡。如果你注意到自己的生物鐘里存在這種節奏，學著好好利用。當困意襲來，趕緊上床睡覺。不然，你得等上好一段時間才能再次入睡。
