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13. Take a combination supplement with 600 mg calcium and 300 mg magnesium before bed. Not only will you be providing your bones with a healthy dose of minerals, but magnesium is a natural sedative. Additionally, calcium helps regulate muscle movements. Too little of either can lead to leg cramps, and even a slight deficiency of magnesium can leave you lying there with a racing mind.
13.睡前服用600毫克的鈣以及300毫克的鎂以補充體內化合物。你不止給骨頭補充了必需劑量的鈣質，還攝入了鎂這種自然鎮定劑。此外，鈣還能調節肌肉運動。這兩者中缺了任一樣都會導致腿部抽筋，即使是稍微缺點鎂，也能導致你在躺著的時候腦子一團糟，靜不下來。
14. Eat a handful of walnuts before bed. Walnuts are a good source of tryptophan, a sleep-enhancing amino acid.
14.睡前吃一小把核桃。核桃富含色氨酸，這是一種能促進睡眠的氨基酸。
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