4. Sleep in a dark room.

Too much light in your room, either blue light from electronics or light peering through the curtains from outside, will interfere with your sleep and the secretion of melatonin. If you can't eliminate certain electronics from your room, nor change to darker curtains or fully-shutting blinds, then invest in a good sleep mask. Don’t forget to take your sleep mask along for long flights as well.

4.睡眠时光线宜暗

无论是电器发的蓝光还是从窗帘透进的光线。房间若是太亮，就会影响你的睡眠，干扰褪黑激素的分泌。如果你无法减少房间里的电器，也不能换副较深的窗帘或不透光百叶窗。那就置购一副深度睡眠眼罩吧。在搭长途航班也不要忘了捎上它。

5. Sleep in a cold room.

Your body cools down naturally during sleep, so a lower room temperature will support your sleep as much as possible. Switch off your heating at night, as it might leave you waking up at night feeling overheated. Leave your window ventilation open, even in winter, to allow fresh air and oxygen to enter the room. The ideal room temperature for sleeping is recommended to be 12 degrees Celsius (54 F), while other experts claim a temperature between 60 – 65F is ideal.

5.睡眠时温度宜低

你的身体在睡眠时会自然变凉，所以低温环境对你的睡眠有益无害。晚上关掉暖气，防止傍晚过热醒来。即使在冬天也要打开窗户，保持室内空气流畅。睡觉时理想的室内温度是12摄氏度（54华氏度），也有一些专家建议在60--65华氏度间。

6. Have a bedtime ritual.

Ease into sleep by doing relaxing activities: journal, read a book, burn a candle, do some stretches, meditate, so that you can prepare yourself mentally for sleep. Create a sunset in your house by bringing down the intensity of the lights half an hour to an hour before your intended bedtime. Listen to a CD with soft music, get into your pajamas some time before you plan to sleep, and have some herbal tea or hot milk. Don’t expect that you can run all day and then press the off-switch on yourself and drift off to sleep right away!

6.举行睡前仪式

通过舒缓的小活动轻松入睡：如写日记，看书，点根蜡烛，做伸展运动，冥想。这样以来就可以在精神上做好睡前准备。在睡前半小时到一小时调暗室内灯光，营造出黄昏的氛围。然后听点轻音乐，提前换上睡衣，再来杯花草茶或热牛奶。不要指望奔波一天后还能够瞬间关闭身体电源进入梦乡。

7. Turn your bedroom into a sleep retreat.

If you have the space for doing so in your house, take all electronics (including that TV) out of your bedroom, and turn it into a sanctuary for your sleep. Decorate your bedroom with images that invoke sleep and sweet dreams. Use quality bedding and a mattress your truly enjoy, and add fresh, crisply washed sheets to your bed. If you live on a much more confined area and your bedroom equals home office, storage room and pet house, then try to keep at least your bed welcoming and free of clutter.

7.让房间回归简约

如果家里有多余的空间，就把所有电器（包括电视）搬出卧室吧，将它打造成睡眠的圣地。用有助睡眠和美梦的图画装饰房间。使用高质量舒适的床具和床垫，再铺上一张清新洁净的床单。如果你的居住空间小得就像家庭办公室、储存室或者宠物间一样，那至少要保证床面的干净整洁。

8. Finish your day's business in your mind.

Plan your next day before you go to bed, so that you don't find yourself going over everything you need to do the next day while trying to fall asleep. If necessary, write down your worries before bedtime as well. Ideally, write your goals for the next day at the end of your work day into your planner. Think positive thoughts before you sleep, and keep gratitude and success lists to reflect on your day from a positive standpoint.

8.通过思考完成一天的事情

上床前先计划一下你明天的行程，这样你睡觉的时候就不会忧虑明日之事了。如果有必要就在睡前写下你的忧虑吧。最好在结束一天的工作后在行程里写下明天要做的事。保持积极的心态从正面角度去感恩并且记录下当天的成就。