How to cope with Insomnia 8个步骤让你轻松摆脱失眠安稳入睡

Exercise 锻炼
Walk, take the stairs, clean your house. Anything to make sure your body actually needs sleep.When I was working in an office,I typically was sitting down all day and not doing that much. I would have trouble sleeping and thus trouble keeping my head up the next day. Exercise or exhausting yourself for even 30 minutes a day will greatly help with your sleep.

走走路，爬爬楼梯，清洁你的房子。做一些让你的身体需要休息的事情。当我在办公室工作的时候,我通常都会坐一整天，那些事情我根本不会去做。所以我睡不好觉，第2天的精神也不能保证。每天让自己运动30分钟，会对你的睡眠有益处。

Don't use the computer, watch television, or play with any electrionics right before going to bed

睡觉之前尽量不使用电脑，看电视或用一些电器
All of these tell your brain, "WAKE UP!". Avoid this!

所有这些都会向你的大脑传达“醒醒!”的指令。请远离这些!
Avoid caffeine and sugar 避免咖啡因和糖分的摄取
At least a few hours before bed, so that they do not keep you awake.

睡觉前至少几个小时请尽量避免，这样他们就不会让你保持清醒。
Get into a routine 养成一个好习惯
Walk the dog, brush your teeth, lay out clothing for the next day, and get into bed. Something similar that you do every night to get your mind into sleep-mode.

溜狗，刷牙，准备妥当第二天的衣服后就去睡觉。类似的事情会让你的头脑每到晚上都会进入睡眠模式。

Use your bed for sleeping only 床的作用仅仅是用来睡觉
This wil trigger your mind to go into sleep-mode when you're in bed.

这种想法会让躺在床上的你的大脑进入睡眠模式。

Think about NOTHING 什么都不要想

As soon as you begin thinking about what you have to do today, the fight with your co-worker that day, simply stop, and realize it will keep you up for hours.Go back and think about nothing.

一旦你开始思考你今天的所作所为或与你的同事争斗的那些事情,请马上停止。它会伴随你好几个小时。什么都不要想。
Breathing exercises 呼吸锻练
They will help you relax.Breathe in through your nose for five seconds,and out through your mouth for five seconds. Repeat until you feel calmer.

这会使你放松。用你的鼻子吸五秒气,再用五秒呼出。请一直重复这样，直到你感觉平静下来。
Turn off your phone 关掉你的手机

Do this especially if it will cause you to keep thinking about it.Put your phone away from your reach too, or in another room.

每天都请这么做，不然它会使你一直牵挂着它。让你的电话远离你，放置在另一个房间也是不错的选择。
I hope these tips allow you to sleep better, and even to come up with your own ways to fall asleep at night. If you still are having trouble even after a few weeks of trying hard to make sure you sleep, it may be wise to visit your doctor and address this issue.

我希望这几点能让你睡个好觉，你甚至可以想出自己的方式。如果经过几周的努力，你仍然没有找到解决办法，去看医生解决这个问题是最明智的选择。