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。

Relax Yourself

放轻松

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。

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120到90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！