(单词翻译:单击)
The only thing worse than not being able to fall asleep is stressing about not being able to fall asleep. Here are some things that may help.
比失眠更糟糕的是因失眠带来的压力。下面的方法或许能帮到你。
You Will Need
你需要
A comfortable bed
舒适的床
Snacks made with oats and milk (optional)
燕麦和牛奶制作的零食（可选）
Herbal sleep remedies (optional)
草药睡眠疗法（可选）
Steps
步骤
STEP 1 Determine the reason
1.确定原因
Figure out if there is an immediate reason for your insomnia. Are you anxious or worried about something in particular? Or are you in physical pain or discomfort?
想一下导致你失眠是否有直接的原因。你是否对某件特别的事情感到焦虑或担心？是否身体疼痛或不适？
If there is a physical or psychological reason for your insomnia, see a doctor. If you have an injury, ask your physician how you can position yourself and your pillows to lessen the pain.
如果失眠是由于身体或心理原因，去看医生。如果受伤了，问一下医生自己应该用怎样的姿势躺着，枕头应该怎样放才能缓解疼痛。
STEP 2 Watch what you eat and drink
2.注意饮食
Watch what you eat and drink. This means no caffeine after 12 p.m. – period. Try to refrain from eating or drinking alcohol a few hours before bed.
注意你的饮食。中午12点以后不要摄入咖啡因。睡前几小时不要吃东西，不要喝酒。
If you must eat late, try snacks containing oats or milk, both of which have natural sleep-inducing properties.
如果你必须晚点吃东西，尝试含有燕麦和牛奶的零食，两种都有天然的催眠效果。
STEP 3 Avoid naps
3.不要午睡
Avoid taking naps that are longer than 20 minutes. You want to save sleeping for sleep time.
午睡时间不要超过20分钟。睡觉应该留到真正的睡眠时间。
STEP 4 Make a to-do list
4.制定待办事项列表
If you find yourself tossing and turning over work, make a to-do list early in the evening, before you go to bed. Then put it away, and focus on prepping yourself for sleep.
如果你发现自己翻来覆去睡不着，老是想着工作，那就晚上睡前早点制定一份待办事项列表。然后放在一边，集中精力入睡。
STEP 5 Develop a routine
5.养成规律
Develop a good sleep routine and stick with it. This takes some trial and error to see what works for you. For example, counting backwards puts some people to sleep, but it makes others nervous.
养成良好的睡眠规律，坚持。需要经过一些尝试和错误之后才知道怎样是最适合你的。例如，倒数数字会让一些人入睡，但是会让另一些人更紧张。
STEP 6 Get out of bed after 20 minutes
6.20分钟后起床
After 20 minutes, if you still can't sleep, get out of bed and accomplish a small task, like doing the dishes you left in the sink, or reading a few pages in your book. Then, repeat your relaxation routine. You don't want to associate your bed with sleeplessness.
如果20分钟后仍然睡不着，起床，完成一项较小的任务，比如洗一下水槽里的碗筷，或者读几页书。然后，重复放松程序。不要让床和失眠联系起来。
STEP 7 Try sleeping pills
7.尝试安眠药
If your insomnia is becoming chronic, talk to your doctor about taking an over-the-counter sleeping pill or about getting a prescription for one. Sweet dreams!
如果你的失眠变成长期性的，向医生咨询是否可以购买药店专柜出售的安眠药，或者请医生开处方。祝你有个甜蜜的好梦！
More than a third of adults suffer from insomnia at some time in their lives, while 10 to 15 percent have long-term insomnia.
超过三分之一的成年人一生中的某个时候都经历过失眠，而10%到15%的人长期失眠。
视频听力译文由可可原创，仅供学习交流使用，未经许可请勿转载。
