24招助你睡个安稳觉

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围打圈，一分钟后，手指下移到嘴边，再到颈部，最后移到脑后。继续这样一路向下，直到你发现自己足够放松，完全可以入睡。另一个方法就是和你的另一半互做按摩。一三五他/她帮你做，二四六你帮他/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90到120分钟的时候洗个热水澡.在《睡眠》杂志上发表的一项调查研究声称有失眠症的女性在这段时间内洗澡的话（水温差不多是 105华氏摄氏度），当晚会睡得很好。热水澡提高了身体中心体温，在洗好澡后又迅速下降，为她们做好了睡眠的准备。

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.用桉树精油按摩肌肉。这种气味浓烈的草药能减缓疲劳，令人松弛。你可以用桉树精油制成基底油，甚至做成桉树精油味道的精华霜。

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.花十分钟时间，在床上把今天一天的事情或者情绪在脑子里过一遍。这种“数据清空”能关闭大脑中的走马灯，然后就能顺利入睡了。

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.床边放一个小记事本，一盏柔和的夜明灯和一支笔。这样万一你在半夜醒来，脑子又闲不住了，你能很快把想到要做的事记下来，然后放心地回去睡觉。

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状态不佳或者睡眠不足，就开始用行动改变这一切吧！