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(bǔ)充體內(nèi)化合物。你不止給骨頭補(bǔ)充了必需劑量的鈣質(zhì)，還攝入了鎂這種自然鎮(zhèn)定劑。此外，鈣還能調(diào)節(jié)肌肉運(yùn)動(dòng)。這兩者中缺了任一樣都會(huì)導(dǎo)致腿部抽筋，即使是稍微缺點(diǎn)鎂，也能導(dǎo)致你在躺著的時(shí)候腦子一團(tuán)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(jìn)睡眠的氨基酸。

15. Munch a banana before bed. It's a great natural source of melatonin, the sleep hormone, as well as tryptophan. The time-honored tradition, of course, is warm milk, also a good source of tryptophan.

15.吃根香蕉。香蕉富含褪黑激素，和色氨酸一樣，也能促進(jìn)睡眠。經(jīng)久不衰的嘗試是喝熱牛奶，其中同樣含有色氨酸。

16. Drink water before bed, not fruit juice. One study found it took participants an extra 20 to 30 minutes to fall asleep after drinking a cup of fruit juice, most likely because of the high sugar content in juice.

16.睡前喝點(diǎn)水，別喝果汁。一項(xiàng)研究表明，參加試驗(yàn)的人員在喝過果汁后，需要多花20到30分鐘的時(shí)間才能入睡，很可能這是因?yàn)楣懈咛欠值木壒省?/div>

Relax Yourself

放輕松

17. Take antacids right after dinner, not before bed. Antacids contain aluminum, which appears to interfere with your sleep.

17.吃完晚飯，立即服用解酸劑，不要等到睡前再服用。解酸劑含鋁，會(huì)干擾睡眠。

18. Listen to a book on tape while you fall asleep. Just as a bedtime story soothed and relaxed us when we were children, a calming book on tape (try poetry or a biography, stay away from horror novels) can have the same effect with us grown-ups.

18.聽著錄音書入睡。就像我們小時(shí)候邊聽故事邊沉沉睡去一樣，安撫身心的錄音故事（詩歌和傳記都不錯(cuò)，千萬別聽恐怖故事）對(duì)成年人來說同樣有效。

19. Simmer three to four large lettuce leaves in a cup of water for 15 minutes. Remove from heat, add two sprigs of mint, and sip just before you go to bed. Lettuce contains a sleep-inducing substance called lactucarium, which affects the brain similarly to opium. Unlike opium, of course, you won't run the risk of addiction!

19.把四片大生菜葉放在水杯里慢慢煨上十五分鐘。然后停止加熱，往里面加兩小枝薄荷，小口喝完再睡。生菜含有一種引起睡眠的物質(zhì)，名叫萵苣阿片，對(duì)大腦產(chǎn)生的作用類似于鴉片。當(dāng)然你不會(huì)上癮，這點(diǎn)和鴉片不同。

20. Give yourself a massage. Slowly move the tips of your fingers around your eyes in a slow, circular motion. After a minute, move down to your mouth, then to your neck and the back of your head. Continue down your body until you find you're so relaxed you're ready to drop off to sleep. Another option: alternate massage nights with your significant other. You get Monday, Wednesday and Friday. Your significant other gets Tuesday, Thursday and Saturday. You do each other on Sundays.

20.自我暗示。用指尖慢慢在眼眶周圍打圈，一分鐘后，手指下移到嘴邊，再到頸部，最后移到腦后。繼續(xù)這樣一路向下，直到你發(fā)現(xiàn)自己足夠放松，完全可以入睡。另一個(gè)方法就是和你的另一半互做按摩。一三五他/她幫你做，二四六你幫他/她做，星期天互相按摩。

21. Take a hot bath 90 to 120 minutes before bedtime. A research study published in the journal Sleep found that women with insomnia who took a hot bath during this window of time (water temperature approximately 105°F), slept much better that night. The bath increased their core body temperature, which then abruptly dropped once they got out of the bath, readying them for sleep.

21.睡前120到90分鐘的時(shí)候洗個(gè)熱水澡.在《睡眠》雜志上發(fā)表的一項(xiàng)調(diào)查研究聲稱有失眠癥的女性在這段時(shí)間內(nèi)洗澡的話（水溫差不多是105華氏攝氏度），當(dāng)晚會(huì)睡得很好。熱水澡提高了身體中心體溫，在洗好澡后又迅速下降，為她們做好了睡眠的準(zhǔn)備。

22. Use eucalyptus for a muscle rub. The strongly scented herb provides a soothing feeling and relaxing scent. You can find eucalyptus oil to mix into a carrier oil, or even a eucalyptus-scented cream.

22.用桉樹精油按摩肌肉。這種氣味濃烈的草藥能減緩疲勞，令人松弛。你可以用桉樹精油制成基底油，甚至做成桉樹精油味道的精華霜。

23. Spend 10 minutes journaling the day's events or feelings after tucking yourself into bed. This "data dump" will help turn off the repeating tape of our day that often plays in our minds, keeping us from falling asleep.

23.花十分鐘時(shí)間，在床上把今天一天的事情或者情緒在腦子里過一遍。這種“數(shù)據(jù)清空”能關(guān)閉大腦中的走馬燈，然后就能順利入睡了。

24. Keep a notepad at your bedside along with a gentle night-light and pen. Then, if you wake in the middle of the night and your mind starts going, you can quickly transfer the to-do list to the page, returning to sleep knowing you "caught" those thoughts.

24.床邊放一個(gè)小記事本，一盞柔和的夜明燈和一支筆。這樣萬一你在半夜醒來，腦子又閑不住了，你能很快把想到要做的事記下來，然后放心地回去睡覺。

If you're tired of feeling like you're not at your best or like you're not getting the sleep you need, then it's time to take action!

如果你不想自己一直狀態(tài)不佳或者睡眠不足，就開始用行動(dòng)改變這一切吧！