1. 在線看電影

1．Laptops And Streaming Movies
打開筆記本在線看電影

When I can't fall asleep, I stream Netflix on my computer and fall asleep with it on my bed (probably bad for me and my computer).
睡不著的時候，我會打開電腦在線看電影（小編注：Netflix網(wǎng)飛是全球十大視頻網(wǎng)站中唯一收費站點），然后睡著的時候電腦還放在床上（應(yīng)該對我對電腦都不好）。

If a person is looking at a computer screen, they're stimulating their brain with bright light. turning off any screens an hour or two before bedtime (instead of working up until the last possible moment) and starting a simple bedtime routine.
電腦屏幕的亮光會刺激人的大腦。睡覺前一兩個小時最好關(guān)掉所有顯示器（不要工作到臨睡前最后一刻），從現(xiàn)在起養(yǎng)成固定的就寢作息。

2. 看點無聊的書

2．White Noise, Boring Books
聽點白噪音，看看無聊的書

I listen to white noise on my ipod every night, and I read something so boring it puts me to sleep.
每天晚上臨睡前我會聽點白噪音，翻幾頁會讓我昏昏欲睡的無聊書籍。

Not bad! White noise is helpful to block out ambient noises (particularly prevalent in a big city) -- and it's perfectly safe to listen as long as the volume isn't cranked up too loudly.
不錯！白噪音對屏蔽環(huán)境噪音很有幫助（大城市的環(huán)境噪音太普遍了），只要別把音量調(diào)得太高，就非常安全了。

And while reading a book may be a good way to distract yourself from life's stresses, it's better to do so before you get in bed as part of your nighttime unwinding routine.
讀書是分散壓力的好方法，不過最好在上床睡覺前看書，讓它成為你每晚雷打不動的就寢習(xí)慣之一。

White noise: 是指一段聲音中的頻率分量的功率在整個可聽范圍（0～20KHZ）內(nèi)都是均勻的。因為人耳對高頻較敏感，所以這種聲音聽上去是沙沙聲，近似于之聲FM頻段空白處的聲音。白噪音可以用來掩蓋令人心煩的雜音，是一種有效的聲音治療方法。

3.等等吧

3. Wait It Out
等等吧，說不定待會兒就能睡著了

I don't usually have trouble falling asleep, but when I do, I don't really do anything.
我一般不會失眠，偶爾睡不著的時候，我什么都不做。

Being in bed unable to sleep can create a stressful situation, so get up, read a book or do something else (not work or computer time, which can make your brain shift into alert-mode) for 15 or 20 minutes before trying to go to sleep again.
躺在床上睡不著會讓你很有壓力，不如干脆起來，看會兒書，或者做點別的事兒。（可別工作，也別開電腦，這些都會讓你的大腦自動進入警覺模式）15、20分鐘后再試試看能睡著不。

4.看會兒電視

4. TV And Antihistamines
看看電視，吃點抗組胺藥（起鎮(zhèn)靜作用）

I turn my TV on to something boring, but I don't watch -- I just listen with my eyes closed. And when all else fails ... an antihistamine.
我會把電視調(diào)到一些無聊的節(jié)目，不過不會看，只是閉著眼睛聽聽聲音。要是還沒用，那就吃片抗組胺藥吧。

This approach to TV is actually a form of white noise -- and while that can be a good technique, experts say to ditch the TV and try a white noise machine instead.
聽電視其實也是白噪音的一種形式，不過專家建議還是別開電視，換種別的白噪音機器吧（比如收音機、音樂播放器等）。

5. 聽會兒輕音樂

5. Soft, Calming Music
聽些平和舒緩的輕音樂

When I was younger, I used to read when I couldn't sleep, but it was too easy for me to get sucked into a good book and stay up until 4 a.m. to finish. Now, I turn on some calming music (quiet, so the volume isn't distracting).
年輕的時候我睡不著會看書，不過我很容易被一本好書吸引然后一直看到凌晨4點?，F(xiàn)在我會聽一些輕音樂（安靜的音樂，音量不至于讓我分心）。

The calming music, drowns out environmental noise, especially if it's mostly instrumental.
輕音樂會掩蓋周圍的環(huán)境噪音，特別是器樂曲。

6.用便利貼記下來

6. Post-Its
用便利貼記下來

When I can't fall asleep, it's usually because I'm worried about something or am anticipating the stress of the next day. To ease my mind, I keep a notebook or a stack of Post-It notes next to my bed, so I can jot down any last-minute thoughts before I go to sleep.
睡不著通常是因為我在擔(dān)心或者預(yù)先考慮第二天的壓力。為了放松心情，我會在床邊放本筆記本或者放些便利貼，這樣我就能隨手記下睡著前的最后想法。

Write it down, then you can let it go.
寫下來，你就會不再煩惱。

7. 繼續(xù)工作

7. More Work
繼續(xù)工作

I work, and often don't go back to sleep. I actually really enjoy the time when no one is emailing or IMing me, and usually I'm pretty productive. I'm exhausted the next day, of course, but it feels better than spending hours in bed awake and ruminating.
睡不著我會起來工作，然后通常我就再也睡不著了。我其實很享受沒人打擾的安靜工作時間，通常也都會很有工作效率。第二天我肯定會筋疲力盡，但是總比躺在床上翻來覆去左思右想睡不著的好。

Setting strong limits about not working after a certain time for your health's sake.
為了健康著想，還是應(yīng)該給自己定一些嚴(yán)格的時間限制，到時間就別工作了。

8. 戴眼罩

8. Eye Masks
戴眼罩

When I'm really trying to fall asleep and can't, I try to position myself so that I block out as much light as possible. Sometimes I'll wear a sleep mask, which helps a lot.
如果我怎么都睡不著，我會想要找個能擋住所有光線的位置。有時候我會帶眼罩，還挺管用的。

Light stimulates that part of the brain that promotes arousal and vigilance, and eye shades are an absolute necessity for anyone who has any sort of ambient light coming in the room.
光線會刺激大腦，讓我們持續(xù)清醒和警覺的狀態(tài)。要是環(huán)境光線對你有影響，那眼罩絕對是個睡覺必備。