失眠insomnia是一件十分痛苦的事情，经历过的人一定了解，想睡睡不着，又很没有精神的感觉。

为了克服insomnia，我们今天就来讲讲如何才能拥有一个完美的睡眠。

Shawn Stevenson is a clinical nutritionist in the U.S.

In his new book Sleep Smarter he mentions some ways to help people get a good night sleep.

PUT YOUR DESK NEXT TO A WINDOW

This is because the amount of sunlight you receive during the day has a big impact on your circadian system.

Simply put, when you get more sunlight exposure in the day, and less at night, you're on your way to a sleep formula that really works.

白天多晒晒太阳可能会让你的生物钟更有规律哦。Getting direct sunlight outdoors for at least half an hour has been shown to produce the most benefit.

每天至少要晒半个小时太阳，千万不要总是待在屋子里，记得出来走走。

CAN COFFEE HELP YOU SLEEP BETTER? 咖啡因可以提神。所以如果你每天习惯喝咖啡和茶的话，一定要控制好时间。

So, set a caffeine curfew to make sure your body has time to remove most of it from your system before bedtime. For most people that's generally going to be before 2p.m.

Be careful of your Alarm。我们每个人的睡眠都会有一个周期性的时间。

According to this book, your sleep cycles typically last for 90 minutes each and repeat four to six times per night.

我们的一夜的睡眠其实是由几个循环构成的。一次循环大致90分钟，一晚上大约4-6个循环。

这就解释了这样一种现象，Even if you get a full night's sleep, you can still wake up feeling tired if your alarm goes off during the middle of a cycle.

如果你的闹钟正好在一个睡眠循环的中间响了的话，很可能即使你睡了很长时间还是觉得累。

Instead, set your alarm so that it goes off in accordance with these sleep cycles instead of the standard ‘eight hours of sleep'.

For example, if you go to sleep at 10 pm., set your alarm for 5:30 a.m, and you'll likely find that you feel more refreshed than if you set it for 6 am.

GOING NAKED COULD BOOST YOUR SLEEP

Your body's sleep cycles are heavily influenced by something called thermoregulation(体温调节).

When it's time to rest, there is an automatic drop in your core body temperature to help initiate sleep.

当人需要睡觉休息的时候，人的核心身体温度会自动下降一些。

If the temperature in your environment stays too high, it can hard to reach the ideal state for restful sleep.

Studies have shown that insomniacs tend to have a significantly warmer body temperature than normal right before bed, though exactly why is unclear.

所以，如果你没办法控制室内的温度 也不想开空调的话，不如就裸睡吧！

裸睡有很多好处啊

If you and your partner both sleep in the nude, you can get the benefits of the anti-stress hormone oxytocin. Also known as the ‘cuddle hormone' 拥抱荷尔蒙, it has a calming effect and helps promote sleep.

和爱人一起裸睡更健康呢。你平时会裸睡吗？还是一定要穿睡衣睡觉。

你有什么帮助睡眠的小秘方吗？留言告诉我们吧！

Talk to you next time!