根據(jù)中國睡眠研究會此前的調(diào)查統(tǒng)計(jì)結(jié)果顯示，中國成年人失眠發(fā)生率高達(dá)38.2%！
詳細(xì)請點(diǎn)擊：http://learning.sohu.com/20160327/n442389956.shtml
如果你是因?yàn)閴毫^大而導(dǎo)致失眠，其實(shí)完全可以通過自我調(diào)節(jié)，并且在生活上做出一些小改變來緩解。小編總結(jié)了幾條幫助你快速入睡的小貼士。
Tips1：保持臥室安靜、黑且暗
用厚重的窗簾隔絕外界光源，借助風(fēng)扇或者白噪音掩蓋惱人的聲音——因?yàn)楹诎档沫h(huán)境會促進(jìn)松果體產(chǎn)生褪黑激素，這種激素正是控制晝夜循環(huán)的。
Make sure your bedrooms are quiet and dark enough, use heavier curtains to cut off the light and block out noises.
Tips2：順從自己的天性
晚上要在心理上做好入睡的準(zhǔn)備：讀幾頁書、花個(gè)5到10分鐘打理個(gè)人衛(wèi)生，或者冥想一會——因?yàn)樯眢w自身的狀態(tài)，晚上會比較容易切換到睡眠狀態(tài)。
Be prepared to go to sleep psychologically, relax yourself before going to bed by reading a few pages of books or performing some light chores.
Tips3：保證你的床只是用來睡覺
如果你只希望在床上熟睡而不是整晚翻烙餅，那么就要只把睡覺這件事和你的床聯(lián)系起來——避免在床上工作，付賬單、讀書或者看電視。
Try not to work, read or watch TV in bed. Regard your bed only as a place to sleep rather than to do something else.
Tips4：馴服你的胃
無論太飽或者太餓都會干擾睡眠。別在臨睡前吃大餐，或者饑腸轆轆不得入眠。如果真的很餓，吃些富含碳水化合物的小點(diǎn)心，可以觸發(fā)大腦血清素的釋放，有助放松身心。試試看全麥餅干或者一碗麥片。搭配牛奶或一小份火雞肉，這些食物富含氨基酸，同樣促進(jìn)睡眠。
Don't be too full or too hungry, since both conditions hinder you from falling asleep quickly. If you are hungry before sleep, try some pastries containing carbohydrates, or some other foods containing sufficient amino acids, including wholemeal cookies, cereal, milk, or a small piece of turkey.
Tips5：警惕咖啡因
每天過量的咖啡因，即使不在睡眠時(shí)間發(fā)揮影響，也會導(dǎo)致睡眠不規(guī)律。當(dāng)你50歲時(shí)，新陳代謝會變慢，于是咖啡因滯留人體的時(shí)間就更長——最長可達(dá)10個(gè)小時(shí)。
Beware of caffeine, since it'll easily cause irregularity for your sleep. The older you are, the longer caffeine stay inside your body.
Tips6：沖個(gè)澡
臨睡前1到2小時(shí)來個(gè)熱水澡。當(dāng)你離開浴盆體溫會逐漸下降，令你感到疲倦。不過，別臨睡才洗，那會使人興奮，反而睡不著。
Take a good bath or shower 1 or 2 hours before you go to bed, since it'll make you more relaxed and help you fall asleep. But avoid taking baths right before going to bed since it could get you excited and backfire.
Tips7：不要勉強(qiáng)入睡
如果半個(gè)小時(shí)還不能入睡，不必躺在床上暗自神傷，干脆做點(diǎn)別的什么輕松一下，諸如聽點(diǎn)舒緩的音樂或者瀏覽雜志，或者來杯溫牛奶。
If you have trouble falling asleep for over 30 minutes, you could also try listening to some light music or scanning magazines, or even drinking a glass of milk.
Tips8：買張好床
一張床不能太軟，那會導(dǎo)致睡姿不正，還會導(dǎo)致肌肉僵硬和背部問題。如果你起床的時(shí)候床墊凹下去一塊，那么這張床就太軟了。如果你的床墊的服役年齡高于10年，那還是換張硬度舒適的吧。
The quality of your bed is also important. Make sure your bed is neither too hard nor too soft. If you have used the same mattress for over a decade, you should seriously consider buying a new one.
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