怎么快速入睡

晚上躺在床上总是翻来覆去，辗转难眠？世界上不是只有你一个人面对这样的问题，而且有许多解决方法可以试一试。就像注册护士玛莎·德金总结的那样，想要让自己快速入睡，就要保持卧室黑暗、凉爽和安静，营造舒适的环境，使用放松技巧，每晚遵循固定的睡前仪式，向医生咨询药物或接受睡眠测试。只要做一些改变并持之以恒，你每晚都能迅速睡着！

步骤

改善环境

1. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/2\/2e\/Fall-Asleep-Fast-Step-4-Version-4.jpg\/v4-460px-Fall-Asleep-Fast-Step-4-Version-4.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/2\/2e\/Fall-Asleep-Fast-Step-4-Version-4.jpg\/v4-728px-Fall-Asleep-Fast-Step-4-Version-4.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 1 保持卧室黑暗。临睡前一小时，将卧室灯光调暗，并在上床睡觉的时候，关掉所有顶灯、夜灯和灯管。只要有任何强光（不只是电子设备屏幕的光），都会让身体误以为现在还很早，还不是睡觉的时候。^[1]
   • 如果你想在临睡前看看书或写写字，尽量使用小的书灯，而不是台灯或顶灯。蓝色的灯光会让你保持清醒，最好选择光线温暖的灯。偏红色的灯泡是最好的选择。^[2]
   • 如果卧室有夜光时钟，试着将光线调暗，降低屏幕亮度。你也可以让它背对着床，免得一直想要查看时间。
2. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/d\/d2\/Sleep-with-Lots-of-Noise-Step-9-Version-3.jpg\/v4-460px-Sleep-with-Lots-of-Noise-Step-9-Version-3.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/d\/d2\/Sleep-with-Lots-of-Noise-Step-9-Version-3.jpg\/v4-728px-Sleep-with-Lots-of-Noise-Step-9-Version-3.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 2 减少让人分心的噪音。如果可以，晚上的时候，将卧室里和周围的噪音控制在最低限度。比如说，家里可能有个老式时钟总是发出响亮的滴滴答答声，让你无法入睡，那就换成安静的时钟。如果家里还有其他人，要求他们在你睡觉的时候降低说话、播放音乐或电视节目的音量。
3. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/6\/6a\/Sleep-Naked-Step-7-Version-2.jpg\/v4-460px-Sleep-Naked-Step-7-Version-2.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/6\/6a\/Sleep-Naked-Step-7-Version-2.jpg\/v4-728px-Sleep-Naked-Step-7-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 3 保持卧室凉爽。降低核心体温有助睡眠，所以将房间的恒温器调低吧。将温度设置在15.5到21摄氏度（60到70华氏度）之间，或许就能解决睡眠问题。设定的温度要足够低，好让体温略低于室温，但是不要冷到身体发抖的程度。^[3]
4. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/7\/7e\/Sleep-After-a-C-Section-Step-5.jpg\/v4-460px-Sleep-After-a-C-Section-Step-5.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/7\/7e\/Sleep-After-a-C-Section-Step-5.jpg\/v4-728px-Sleep-After-a-C-Section-Step-5.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 4 调整枕头以保持正确姿势。理想的睡姿是脖子和臀部呈一条直线。试着在双膝之间放一个枕头，让臀部保持中立位。如果现在的枕头无法帮助身体保持舒服和正确的姿势，必要时可以购买新枕头。^[4]
   • 试着侧睡或仰着睡。这些姿势对脊椎最好，可以让你睡得更安稳。仰着睡也能保持气道通畅，有助于缓解睡眠呼吸中止症的症状。^[5]
   • 如果睡眠呼吸中止症让你夜晚不能安眠，不妨去看医生。他们或许会建议你做个睡眠测试，看看你是否需要持续正压通气（CPAP）呼吸机。
5. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/a\/a4\/Sleep-With-a-Snoring-Partner-Step-2-Version-2.jpg\/v4-460px-Sleep-With-a-Snoring-Partner-Step-2-Version-2.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/a\/a4\/Sleep-With-a-Snoring-Partner-Step-2-Version-2.jpg\/v4-728px-Sleep-With-a-Snoring-Partner-Step-2-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 5 使用白噪音机。住在繁忙马路附近，或者在就寝时间听到许多烦人的声音，会让人辗转难眠。你可以买一个白噪音机或播放大自然的声音，比如海浪拍打或座头鲸歌唱的声音。^[6]
   • 你也可以听一听让人放松的轻柔音乐，比如古典音乐或现代氛围音乐。
   • 尽量不要带着耳机入睡。在你入睡后，它们可能会滑到脖子上而惊醒你。用扬声器播放音乐。
6. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/1\/19\/Fall-Asleep-Fast-Step-17-Version-4.jpg\/v4-460px-Fall-Asleep-Fast-Step-17-Version-4.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/1\/19\/Fall-Asleep-Fast-Step-17-Version-4.jpg\/v4-728px-Fall-Asleep-Fast-Step-17-Version-4.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 6 购买垫被和新床单。也许是床让你无法入睡。要是床褥太硬、下陷或凸起来，可以翻面或铺一张泡沫垫被。如果床单或被子让皮肤不舒服或刺痒，那就换成柔软一些的。^[7]
   • 如果你的预算有限，不妨在网上或工厂直销店寻找价格低廉的优质产品。
   • 寻找高密度床单。织物密度越高，床单越柔软。
7. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/f\/f5\/Fall-Asleep-Fast-Step-5-Version-4.jpg\/v4-460px-Fall-Asleep-Fast-Step-5-Version-4.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/f\/f5\/Fall-Asleep-Fast-Step-5-Version-4.jpg\/v4-728px-Fall-Asleep-Fast-Step-5-Version-4.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 7 睡不着就看看书。睡不着的时候，躺在床上什么也不做会让你倍感压力，而且越来越清醒。如果躺了20分钟还是睡不着，不妨看一会儿书。在床上看书可以转移注意力，并让你产生睡意。
   • 尽量看纸质书，而不是电子书。电子设备屏幕的光会让人保持清醒，无法入睡。

尝试放松技巧

1. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/c\/c8\/Make-Yourself-Sleepy-Step-2-Version-3.jpg\/v4-460px-Make-Yourself-Sleepy-Step-2-Version-3.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/c\/c8\/Make-Yourself-Sleepy-Step-2-Version-3.jpg\/v4-728px-Make-Yourself-Sleepy-Step-2-Version-3.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 1 一边缓慢地深呼吸，一边数数。睡不着就数绵羊是大家都知道的催眠技巧。你可以边数数，边控制自己深呼吸，加强催眠效果。吸气的时候数4下，屏息几秒，然后慢慢呼气，大概数8下。尽量把注意力放在数数和呼吸上，以摒除杂念，减慢心跳速度。^[8]
2. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/f\/ff\/Escape-to-Your-Mind-Step-3-Version-3.jpg\/v4-460px-Escape-to-Your-Mind-Step-3-Version-3.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/f\/ff\/Escape-to-Your-Mind-Step-3-Version-3.jpg\/v4-728px-Escape-to-Your-Mind-Step-3-Version-3.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 2 想象令人放松的场景。你也可以尝试其它冥想技巧，比如想象宁静的场景。想象一处让你完全放松的地方，比如沙滩或童年时期放松的地方。把所有注意力放在这个地方，尽可能想象越多感官细节越好。^[9]
3. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/b\/b5\/Sleep-after-Watching%2C-Seeing%2C-or-Reading-Something-Scary-Step-4-Version-3.jpg\/v4-460px-Sleep-after-Watching%2C-Seeing%2C-or-Reading-Something-Scary-Step-4-Version-3.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/b\/b5\/Sleep-after-Watching%2C-Seeing%2C-or-Reading-Something-Scary-Step-4-Version-3.jpg\/v4-728px-Sleep-after-Watching%2C-Seeing%2C-or-Reading-Something-Scary-Step-4-Version-3.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 3 尝试渐进式肌肉放松法。吸一口气，收缩一组肌群，比如脚趾的肌群。感受它们收缩，然后在呼气的时候放松它们，想象压力从身体流走。继续逐一收缩和放松双腿、腹部、胸部、手臂和头部的肌肉。^[10]
   • 随着你放松每一处肌肉，在脑海里想象越来越多的压力正在离开身体。
4. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/3\/3d\/Sleep-When-You-Are-Not-Tired-Step-25-Version-2.jpg\/v4-460px-Sleep-When-You-Are-Not-Tired-Step-25-Version-2.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/3\/3d\/Sleep-When-You-Are-Not-Tired-Step-25-Version-2.jpg\/v4-728px-Sleep-When-You-Are-Not-Tired-Step-25-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 4 泡个热水澡。临睡前用热水泡澡或淋浴，能帮助身体放松。另外，从热气腾腾的浴室进入凉爽的卧室，也能降低体温，帮助你产生睡意。^[11]
   • 为了达到最佳效果，确保水温高于38摄氏度（100华氏度）。水温太低无法达到和热水一样的效果。
   • 泡热水澡能更好地放松身体。不管是用热水泡澡还是淋浴，至少要让身体好好享受20分钟。
5. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/a\/a6\/Make-Yourself-Feel-Better-%28When-You%27re-Sick%29-Step-14-Version-2.jpg\/v4-460px-Make-Yourself-Feel-Better-%28When-You%27re-Sick%29-Step-14-Version-2.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/a\/a6\/Make-Yourself-Feel-Better-%28When-You%27re-Sick%29-Step-14-Version-2.jpg\/v4-728px-Make-Yourself-Feel-Better-%28When-You%27re-Sick%29-Step-14-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 5 看书。阅读能减轻压力，帮助放松心情。为了不让大脑过于兴奋，选择之前看过的书，不要看以恐怖或动作冒险为主题的书。一直盯着电子设备会让你睡不着，最好选择传统的纸质书。^[12]
6. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/c\/c0\/Write-a-Journal-Step-11.jpg\/v4-460px-Write-a-Journal-Step-11.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/c\/c0\/Write-a-Journal-Step-11.jpg\/v4-728px-Write-a-Journal-Step-11.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 6 写日记。如果你发现大脑停不下来，或者备受日常压力困扰，试着写日记吧。写下每天发生的事件，列出让你感到压力大的事情。把它们写在纸上，放下这些消极的想法，清空大脑，好让自己更容易入睡。^[13]

改善饮食和服用补充剂

1. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/f\/fb\/Stop-Food-Cravings-at-Night-Step-3-Version-2.jpg\/v4-460px-Stop-Food-Cravings-at-Night-Step-3-Version-2.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/f\/fb\/Stop-Food-Cravings-at-Night-Step-3-Version-2.jpg\/v4-728px-Stop-Food-Cravings-at-Night-Step-3-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 1 临睡前，吃一点全谷物或碳水化合物含量高的点心。高碳水化合物食物能让身体感觉温暖舒适，并产生睡意。临睡前吃太饱不好，但是也不能饿着肚子上床。如果肚子一直咕咕叫，使你无法入睡，不妨吃一碗低糖的全谷物麦片或玉米片、抹了果酱或果冻的烤面包、香草威化饼或全麦饼干和奶酪。^[14]
2. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/f\/f9\/Sleep-All-Day-Step-15.jpg\/v4-460px-Sleep-All-Day-Step-15.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/f\/f9\/Sleep-All-Day-Step-15.jpg\/v4-728px-Sleep-All-Day-Step-15.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 2 喝温热的饮料。喝一些有舒缓平静作用的温热饮料可以放松身心。温牛奶或花草茶都是很好的选择。甘菊茶或薰衣草茶对促进睡眠尤其有效。^[15]
   • 避开咖啡因饮料，临睡前任何饮料都不能多喝，否则容易起夜。
3. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/6\/69\/Sleep-When-You-Are-Not-Tired-Step-10-Version-2.jpg\/v4-460px-Sleep-When-You-Are-Not-Tired-Step-10-Version-2.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/6\/69\/Sleep-When-You-Are-Not-Tired-Step-10-Version-2.jpg\/v4-728px-Sleep-When-You-Are-Not-Tired-Step-10-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 3 服用补充剂。甘菊补充剂和甘菊茶一样，能帮助你更快产生睡意。^[16] 你也可以服用缬草根，这是最古老的失眠药草疗法。^[17]
   • 服用任何药草补充剂之前，一定要先问过医生，特别是如果你有服用处方药。
4. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/a\/ab\/Get-More-REM-Sleep-Step-7-Version-2.jpg\/v4-460px-Get-More-REM-Sleep-Step-7-Version-2.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/a\/ab\/Get-More-REM-Sleep-Step-7-Version-2.jpg\/v4-728px-Get-More-REM-Sleep-Step-7-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 4 摄取褪黑素。褪黑素是帮助人们在夜晚产生睡意的激素。我们还不清楚长期服用褪黑素补充剂会有什么影响，但是在短期内（不超过一个月）每晚服用一颗是安全的。^[18]
   • 香蕉、燕麦、菠萝、橙、番茄和樱桃均含有褪黑素。
   • 和药草疗法一样，服用褪黑素补充剂之前，一定要先问过医生。

改变生活方式

1. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/f\/f2\/Make-Yourself-Sleepy-Step-9-Version-3.jpg\/v4-460px-Make-Yourself-Sleepy-Step-9-Version-3.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/f\/f2\/Make-Yourself-Sleepy-Step-9-Version-3.jpg\/v4-728px-Make-Yourself-Sleepy-Step-9-Version-3.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 1 养成固定的作息时间。每天同一时间睡觉和醒来，让身体知道什么时候应该累了，需要休息。尽量每晚同一时间上床睡觉，并设一个闹钟，让自己每天早上同一时间醒过来，周末也不例外。^[19]
2. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/6\/67\/Sleep-Comfortably-on-a-Cold-Night-Step-13.jpg\/v4-460px-Sleep-Comfortably-on-a-Cold-Night-Step-13.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/6\/67\/Sleep-Comfortably-on-a-Cold-Night-Step-13.jpg\/v4-728px-Sleep-Comfortably-on-a-Cold-Night-Step-13.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 2 把卧室当作一个放松的圣地。不要在卧室工作或从事其它活动。只把卧室当成睡觉的地方，训练身体一进到里面就会放松下来，睡个好觉。^[20]
   • 既然卧室是睡觉的圣地，就得保持房间整洁和充满吸引力。保持房间干净和气味清香，每周或隔周换一次床单。
   • 使用能让床变得柔软舒适的床上用布，比如高密度床单、羽绒被和记忆海棉床垫罩。你也可以试一试多加几个枕头。
3. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/8\/85\/Sleep-When-You-Are-Not-Tired-Step-16-Version-2.jpg\/v4-460px-Sleep-When-You-Are-Not-Tired-Step-16-Version-2.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/8\/85\/Sleep-When-You-Are-Not-Tired-Step-16-Version-2.jpg\/v4-728px-Sleep-When-You-Are-Not-Tired-Step-16-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 3 临睡前一小时关掉所有电子设备。看电视、使用笔记本电脑、手机或平板电脑等，均会导致你难以入睡。如果你很难睡着，试着在临睡前至少一小时关掉所有亮屏的电子设备。^[21]
   • 除了屏幕强光，浏览社交媒体也会造成压力，提高焦虑水平。睡前至少一小时不要浏览微博、微信朋友圈、脸书、推特、电子邮件、发短信或使用其它社交媒体平台。^[22]
   • 如果你需要在临睡前用一用电子设备，尽量将屏幕调到最低的亮度。
4. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/7\/7a\/Sleep-When-You-Are-Not-Tired-Step-11-Version-2.jpg\/v4-460px-Sleep-When-You-Are-Not-Tired-Step-11-Version-2.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/7\/7a\/Sleep-When-You-Are-Not-Tired-Step-11-Version-2.jpg\/v4-728px-Sleep-When-You-Are-Not-Tired-Step-11-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 4 早一点吃晚餐。睡前吃太饱会造成血糖飙升，而且消化系统全力运作，也会让身体感觉不舒服。建议在睡前至少3小时以前吃晚餐。^[23]
   • 晚餐不要吃辛辣的食物，它们会造成胃部不适，提高体温。^[24] 有些人吃了辛辣的食物后，也会发恶梦或做非常逼真的梦。
5. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/5\/5b\/Make-Yourself-Sleepy-Step-10-Version-3.jpg\/v4-460px-Make-Yourself-Sleepy-Step-10-Version-3.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/5\/5b\/Make-Yourself-Sleepy-Step-10-Version-3.jpg\/v4-728px-Make-Yourself-Sleepy-Step-10-Version-3.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 5 不要在晚上做运动。睡前4个小时内不做运动，将运动时间改到早上。白天做运动对睡眠有利，晚上做运动却会妨碍睡眠。^[25]
   • 晚上做运动会提高体温，加快心跳速度，刺激大脑里的化学物质，防止你产生睡意。^[26]
6. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/3\/3b\/Get-More-REM-Sleep-Step-5-Version-2.jpg\/v4-460px-Get-More-REM-Sleep-Step-5-Version-2.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/3\/3b\/Get-More-REM-Sleep-Step-5-Version-2.jpg\/v4-728px-Get-More-REM-Sleep-Step-5-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 6 过了午后就不要摄取咖啡因。在睡前6小时之内，不要喝含有咖啡因或其它刺激物的饮料。^[27] 如果午后不再摄取咖啡因，但还是睡不着，考虑完全戒掉它吧。
   • 身体需要时间处理咖啡因，一杯咖啡对身体的影响会持续长达6小时。
7. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/8\/8a\/Sleep-When-You-Are-Not-Tired-Step-17-Version-2.jpg\/v4-460px-Sleep-When-You-Are-Not-Tired-Step-17-Version-2.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/8\/8a\/Sleep-When-You-Are-Not-Tired-Step-17-Version-2.jpg\/v4-728px-Sleep-When-You-Are-Not-Tired-Step-17-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 7 尽量不要午睡。过了漫长的一天，身体疲惫不堪的时候，你会很想小睡片刻。但是，这会改变睡眠周期，使你晚上难以入睡。如果非得小睡一会儿，那就在早上睡，而且不能超过20分钟。^[28]
8. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/f\/f7\/Make-Yourself-Sleepy-Step-8-Version-3.jpg\/v4-460px-Make-Yourself-Sleepy-Step-8-Version-3.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/f\/f7\/Make-Yourself-Sleepy-Step-8-Version-3.jpg\/v4-728px-Make-Yourself-Sleepy-Step-8-Version-3.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 8 去看医生。当难以入睡影响到日常生活或让你变得抑郁，是时候去看医生。如果你目前有服用任何药物，应该询问医生它们是否会影响睡眠，是否可以换另一种药。^[29]