12. Sleep alone. Sure you love your spouse or partner, but studies find one of the greatest disruptors of sleep is that loved one dreaming away next to you. He might snore, she might kick or cry out, whatever. In fact, one study found that 86 percent of women surveyed said their husbands snored, and half had their sleep interrupted by it. Men have it a bit easier; just 57 percent said their wives snored, while just 15 percent found their sleep bothered by it. If you absolutely will not kick your partner out （or head to the guest room yourself）, then consider some anti-snoring tips.
12. 一个人睡。当然，你舍不得你的配偶或伴侣，但研究表明睡眠的一大影响因素就是枕边的人。他可能会打鼾，她可能会踢你或者在梦中大叫大嚷，任何情况都可能。事实上，一项研究显示，被调查的女性中有86%承认自己的丈夫打鼾，有一半的人因此睡眠受到干扰。男人们的问题没那么严重，只有57%说自己的妻子打鼾，仅15%觉得自己因此睡不好觉。如果你实在不愿意把你的伴侣撵出去（或者你自己住到客房），想些对付打呼噜的招吧。
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毫克的钙以及300毫克的镁以补充体内化合物。你不止给骨头补充了必需剂量的钙质，还摄入了镁这种自然镇定剂。此外，钙还能调节肌肉运动。这两者中缺了任一样都会导致腿部抽筋，即使是稍微缺点镁，也能导致你在躺着的时候脑子一团糟，静不下来。
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，这是一种能促进睡眠的氨基酸。
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，和色氨酸一样，也能促进睡眠。经久不衰的尝试是喝热牛奶，其中同样含有色氨酸。
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.睡前喝点水，别喝果汁。一项研究表明，参加试验的人员在喝过果汁后，需要多花20到30分钟的时间才能入睡，很可能这是因为果汁含有高糖分的缘故。
17. Take antacids right after dinner, not before bed. Antacids contain aluminum, which appears to interfere with your sleep.
17.吃完晚饭，立即服用解酸剂，不要等到睡前再服用。解酸剂含铝，会干扰睡眠。
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.听着录音书入睡。就像我们小时候边听故事边沉沉睡去一样，安抚身心的录音故事（诗歌和传记都不错，千万别听恐怖故事）对成年人来说同样有效。
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.把四片大生菜叶放在水杯里慢慢煨上十五分钟。然后停止加热，往里面加两小枝薄荷，小口喝完再睡。生菜含有一种引起睡眠的物质，名叫莴苣阿片，对大脑产生的作用类似于鸦片。当然你不会上瘾，这点和鸦片不同。