11. SPRAY SOME LAVENDER
11.聞聞薰衣草
The aroma of lavender has been proven to slow heart rates and blood pressure and it also has a relaxing effect. Sprinkle a few droplets on your pillow case or even in a hot bath before bed.
已經證實了薰衣草的香味可以降低心率和血壓，有放鬆功效。你可以在枕頭上或睡前泡澡時撒上幾滴薰衣草(精油)。
12. SET A SCHEDULE
12.養成睡眠周期
Programme your body to sleep better by getting up at the same time every day and going to sleep at the same time everyday. This way your body is conditioned to feel more alert when you're ready to wake up, and more sleepy when you're ready to hit the hay.
想要睡得更好，你可以試試堅持每天在同一時間起床和睡覺，讓身體按時準備好醒來和入睡。
13. BLOCK OUT THE NOISE
13.隔音
Whether its a snoring house mate or partying neighbours, loud noise is a distraction that can stop you from nodding off in the first place. If you live and sleep in noisy conditions, invest in a good pair of earplugs to ensure you don't wake up exhausted and cranky.
你可能遇上打呼室友或派對型鄰居，這樣就不能好好睡覺啦!如果這樣，花點錢買對好耳塞，確保第二天不會疲憊又暴躁地醒來。
14. BLOCK OUT THE LIGHT
14.遮光
When the sun goes down and your body is submerged in darkness, it automatically starts producing sleep hormone, melatonin, which means your body feels less alert and sleep is more inviting. Help your body with this process by investing in blackout curtains and switching off all power sources when going to bed. Invest in an eye-mask if necessary.
隨著太陽下山，身體包裹在黑暗中，自然生成睡眠荷爾蒙、褪黑素，這時身體更放鬆、更易入睡。如果要找回這個過程，你可以花點錢買個遮光窗簾，睡前關掉所有電子設備，必要的話買個眼罩。
15. BREATHE DEEPLY
15.來，深呼吸
A big obstacle in being able to get some shut-eye is attempting to quieten down the mind. If this is a problem, observe breathing exercises, which not only calms down the nervous system and slows your heart rate, but also helps focus the mind on something else.
閉不上眼有個重要原因就是大腦無法平靜，如果這時你的問題，你可以試試觀察呼吸法。這不僅可以安撫神經系統，降低心率，還可以提高你的專注力。
The 4-7-8 breathing exercise has proved very conducive in aiding sleep:
Exhale through your mouth.
Close your mouth and inhale through your nose for 4 seconds.
Hold your breath for 7 counts.
Exhale for 8 counts.
Repeat 3 times.
這種4-7-8呼吸法已經證明可以幫助睡眠：
嘴巴呼氣
閉上嘴，鼻子吸氣4秒
憋氣7秒
呼氣8秒
重複3次
16. CHECK YOUR MATTRESS
[cn]16.檢查床墊
Contrary to popular belief, a person's mattress type should depend on their needs: e.g. whether you have a problematic back or need something firmer or softer. Always ensure to do a 15-minute test in the store, which gives you a sufficient amount of time to test its comfort, and trial it on your stomach and your back.
與普遍認知不同，每個人對床墊的需求都不同，比如你可能有脊背問題，可能需要更堅實或更柔軟的床墊。在商店買床墊之前確保你有15分鐘以上的試睡，這樣你有足夠的時間測試舒適度，試試趴著睡仰著睡各種姿勢吧!(譯者：畫風好美!)
17. CUT OUT BOOZE
17.禁酒
Forget that cheeky nightcap, studies have revealed that although alcohol can help you fall asleep more quickly and more deeply for a while, it is more disruptive to your sleep cycle in the later part of the night. The consumption of alcohol can also cause pauses in your breathing, which can wake you up and keep you awake.
還在宣稱睡前喝酒催眠嗎?已經有研究顯示：酒精雖然在短時間內幫助入睡，甚至睡得更深，但它也會破壞睡眠周期。對酒精的消化會引起呼吸停滯，進而將你喚醒，然後你就睡不著了。
18. WRITE DOWN YOUR WORRIES
18.對日記傾訴
One major problem that stops us from nodding off is dwelling on certain things and playing back various scenarios in our heads. This anxiety can up our levels of stress and stop us from slumbering away. Writing down five of your worries before bed every night can help alleviate some of the pressure and help get some of the anxiety off your chest.
你睡不著還可能是因為你總在腦海裡來回播放那些擔憂的情節。焦慮增加了壓力，讓你徹夜難眠。試試每晚睡前寫下五件你憂慮的事吧，也許能幫你從腦海裡暫時清除出去，睡個好覺。
19. EXERCISE
19.鍛鍊身體
Working out can help relieve stress and muscle tension, and even improve your mood - all helpful factors to improve relaxation. The best time to exercise is between 4-7pm, but ensure that it's not within four hours of your bedtime, as your body temperature and adrenaline levels will be too high to nod off.
鍛鍊可以釋放壓力和肌張力，改善情緒，這些都是幫你放鬆入眠的因素。一天中最好的鍛鍊時機是下午4-7點，不要在睡前四小時內運動，因為體溫和腎上腺素過高會讓你無法入睡。
20. LIMIT THE BED TO SLEEP AND SEX
20.除了睡覺和做愛，別在床上幹別的!
Avoid shuffling paperwork or watching TV in bed. By reserving the bed for only sleep and sex, this conditions people to associate the sight and feel of their bed with sleep and relaxation more than anything else.
不要在床上寫東西或看電視。把床保留給睡眠和性愛，這樣看見床你就會感覺放鬆，睡意浮現。
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（責任編輯：何瑩瑩）