改善今晚睡眠的 5 个小窍门

如果你想一整天都精力充沛，那么提高睡眠质量就是你能做的最重要的事情之一。研究甚至表明，睡眠质量比睡眠时间更重要。幸运的是，有一些小窍门可以帮助你在晚上安然入睡，睡个安稳觉。

1.关闭电子设备

Dim the lights and turn off all your devices about 60 minutes before bedtime. Bright light is one of the biggest triggers to our brains that it’s time to be awake and alert.

2.调低温度

营造黑暗、安静、凉爽（60 至 67 度）的卧室环境。科学证明，我们大多数人都能在环境温度下获得最佳睡眠。

3.摆好姿势

做一些轻微的伸展运动、深呼吸、瑜伽或冥想，帮助你的身心过渡到睡眠状态。这些安静的活动可以帮助你放慢呼吸和心率，更快进入梦乡。

4. Try a soothing tea

Chamomile tea is a sleeping remedy that’s been used as a natural sleep aid since ancient times. Drinking a cup of Chamomile tea is associated with an increase in the body’s production of a chemical called glycine, which relaxes the nerves and acts as a mild sedative.

5.写在纸上

Keep a pad of paper and a pen on your nightstand for those thoughts that creep up just as you begin to fall asleep and hold your attention for longer than you’d like. Clearing your mind of can help you drift off more smoothly.