10. Create a relaxing bedtime ritual.
A relaxation routine before bedtime can help you separate from the day -- especially from activities that are over-stimulating or stressful, making it difficult to sleep. Try meditation, soaking in a hot bath, listening to soothing music, or reading a book. A cup of herbal tea or warm milk can also be soothing, but skip those if they cause you to wake at night to go to the bathroom.

10、創造一個放松的就寢儀式

一個睡前的放松程序可以幫你遠離白天的生活——特別是已經完結的活動——刺激的或者是緊張的，都會讓睡眠變得困難。試著沉思冥想，泡個熱水浴，聽些舒緩的音樂或者讀本書。一杯花草茶或者一杯溫的牛奶也是令人舒緩的，但是如果這些會讓你晚上去洗手間的話就不要喝這些東西了。

來源:可可英語 http://www.ccdyzl.cn/read/201006/105766.shtml