6. Choose the right pillow. One Swedish study found that neck pillows, which resemble a rectangle with a depression in the middle, can actually enhance the quality of your sleep as well as reduce neck pain. The ideal neck pillow should be soft and not too high, should provide neck support, and should be allergy tested and washable, researchers found.
6.选一个合适的好枕头。一项来自瑞典的研究表明长方形、中间有下凹的颈枕能增加睡眠质量，同时减少颈部酸痛。研究指出，理想的颈枕应该柔软舒适，不能太高，能支撑颈部，经过过敏原测试，而且可以清洗。
7. Switch to heavier curtains over the windows, and use them. Even the barely noticeable ambient light from streetlights, a full moon, or your neighbor's house can interfere with the circadian rhythm changes you need to fall asleep.
7.换上厚重的窗帘。即便是街灯、满月，或者邻居家传来的微弱光线，也能干扰入睡所需的昼夜节律变化。
8. Clean your bedroom and paint it a soothing sage green. Or some other soothing color. First, the more clutter in your bedroom, the more distractions in the way of a good night's sleep. The smooth, clean surfaces act as a balm to your brain, helping to smooth out your own worries and mental to-do lists. The soothing color provides a visual reminder of sleep, relaxing you as you lie in bed reading or preparing for sleep.
8.打扫卧室，并粉刷成令人安心的灰绿色，或者其他舒缓的色调。首先，卧室越乱，睡眠就越容易受干扰。平整干净的画面犹如香油，能放松大脑，消除忧虑，让你不再去想明天要做的事。当你躺在床上看书或准备睡觉时，温和的颜色也能提供视觉暗示，让你的身心平缓下来。
9. Move your bed away from any outside walls. This will help cut down on noise, which a Spanish study found could be a significant factor in insomnia. If the noise is still bothering you, try a white noise machine, or just turn on a floor fan.
9.把你的床从外墙那边移开。来自西班牙的一项研究表明噪音是导致失眠的重要因素，与外墙隔开便能远离外部噪音。要是还不行，试试使用白色噪音机（能发出诸如海浪声、雨声之类有助睡眠的声音），或者直接开一个落地风扇。
10. Tuck a hot-water bottle between your feet or wear a pair of ski socks to bed. The science is a little complicated, but warm feet help your body's internal temperature get to the optimal level for sleep. Essentially, you sleep best when your core temperature drops. By warming your feet, you make sure blood flows well through your legs, allowing your trunk to cool.
10.在两脚间塞一个装热水的瓶子，或者穿双滑雪短袜。其中的科学原理有些复杂，不过暖脚能帮助身体内部体温达到适合睡眠的最佳温度。基本上，当你身体中心温度下降的时候你睡得最香。通过脚的加温，腿部血液流动加快，躯体的温度就会下降。
11. Kick your dog or cat out of your bedroom. A 2002 research study found that one in five pet owners sleep with their pets （and we're not talking goldfish here）. The study also found that dogs and cats created one of the biggest impediments to a good night's sleep since the discovery of caffeine. One reason? The study found that 21 percent of the dogs and 7 percent of the cats snored!
11.把狗或猫咪关在卧室外边。2002年一项研究显示有五分之一的宠物豢养者与自己的宠物一起睡觉（这里不包括养金鱼的）。研究也显示猫狗是影响睡眠的最大障碍之一，仅次于咖啡因。理由呢？研究发现有21%和7%的猫狗打呼噜！