Are you tired of lying in bed, staring at the ceiling, wishing sleep would come? Try these lab-tested tips.
你厌倦了躺在床上，盯着天花板，希望能尽快入睡？试试下面这些办法。

Step 1: Time your workouts
Get some exercise during the day. People who are physically active fall asleep faster and sleep better overall, as long as they don’t exert themselves within three hours of bedtime.
第一步：计算运动时间
在白天做些运动。生理上活跃的人更能较快地入睡，而且总的来说睡得很好，只要他们在就寝的三个小时内不受到运动的影响。

Step 2: Get off the cell phone
Turn off your cell phone at least an hour before going to bed. One study indicated that being exposed to cell phone radiation before going to bed may compromise sleep quality.
第二步：关掉手机
最晚在睡觉前一小时关掉手机。研究表明睡觉前处于电话信号的辐射下可能会影响睡眠质量。

Step 3: Get a whiff of this
Put a few drops of vanilla oil on a tissue and tuck it inside your pillowcase. Studies have indicated the scent may help people nod off faster than they normally would, and get them into the REM, or dream state, more quickly.
第三步：将少许香草放到薄纱上，然后塞进枕头套中。研究表明香气能使人们比正常状况下更快地有困意，更快地进入快速眼动或做梦状态。

Tip:The scent of lavender may help people fall asleep, too.
小贴士：香草的香味也能帮助人们尽快入睡。

Step 4: Picture this
Imagine a scene that is pleasant and soothing to you. This may help you relax enough to fall asleep.
第四步：想一个温馨平缓的画面。这能使你充分放松从而入睡。

Step 5: Take a pill
Still not asleep? Take a tablet of melatonin, an over-the-counter hormone that promotes sleep. It proved effective in a study of nurses who took it to deal with the sleep problems brought on by shift work.
第五步：吃药
还是无法入睡？吃些褪黑激素，它是种不需处方也可出售的激素，它能提升睡眠。这在护士们用它来对付由于倒班引起的睡眠问题时证明很有效。

Step 6: Don't force it
If nothing is working, get out of bed, keep the lights dim, and do something — as long as it doesn’t involve turning on an electronic device, which will only stimulate your further. Return to bed when you feel drowsy.
第六步：不要强迫自己入睡
如果这一切都不管用，在保持灯光昏暗的状态下，起来做些别的事——只要你不打开电子设备，否则会使你更难入睡。当你感到昏昏欲睡时，再回到床上睡觉。