质量Shuteye比以往任何时候都受到更多关注。“现在的睡眠被认为是饮食和运动的第三个健康支柱，”比尔·菲什（Bill Fish）的联合创始人Tuck和认证的睡眠科学教练。练习良好的睡眠卫生，或在上床睡觉前注意自己的工作，是最常见的方法来获得更好的睡眠的方法之一。
不幸的是，许多人找到了推荐的做法 - 例如睡前尼克斯电子设备和每天晚上同时睡觉— aren’t exactly practical. So what should you do if您听过的每个睡眠技巧seems like it just won’t fit with your life? Here, sleep experts share their unconventional and realistic strategies for preparing yourself for bed and getting a better night’s sleep.
在上床之前写下第二天的待办事项清单
睡眠最大的障碍之一是mind that just won’t be quiet。“当面对生活中的问题时，人类的本能是试图思考我们的出路，”认知行为治疗师和创始人安德烈亚斯·梅斯特（Andreas Meistad）解释说睡眠。
这就是为什么写下您想到的一切，尤其是第二天需要完成的任务，这可能是在睡前清除头的有效方法。梅斯塔德说：“当您在待办事项清单中写下想法时，您正在欣赏鸟瞰图。”“这是关于将思想从您的脑海中摆脱出来，并采取某种行动。”写下待办事项清单后，请将其放在一旁，然后让它过夜 - 知道您明天准备好了。
等到你困了床上床
Having a regular bedtime is considered “good” sleep hygiene. But this isn’t always the case, Meistad says. “If you spend a lot of time in bed tossing and turning, you will eventually start to associate the bed with being stressed and frustrated. You are essentially conditioning yourself to be awake by going to bed too early.” If you struggle to fall asleep, consider waiting until you feel ready to go to bed before actually getting under the covers.
戴眼镜
电子产品的蓝光是已知干扰昼夜节律，或者您身体的自然睡眠/唤醒周期。经典的建议是避免在睡觉前至少一个小时避免屏幕。对于每个人来说，这是不可能的。所以，你可以做什么？“买一双蓝光障碍眼镜，然后在睡觉前几个小时开始戴着它们，”首席研究官Rose MacDowell建议Sleepopolis。
“缓和wake-promoting光甚至further, turn on your phone’s ‘night shift’ setting from 10 p.m. until 7 in the morning.” If you want to take it a step further, you can find light bulbs that don’t emit blue light, MacDowell adds. “These have a similar effect to blue-blocking glasses.”
尝试可视化练习
清除头并为睡眠做准备的另一种方法是练习可视化。建议您在脑海中想象一个停车场玛戈·里根（Margo Regan），睡眠治疗师。然后，想象一下将所有问题都放在这个停车场中，您可以在早晨接和捡起。“有时我们的大脑很难关闭，因为感觉我们现在需要立即完成所有这些任务。这项技术使您的大脑知道您明天可以在离开的地方再次接机。”
快速清理
To let go of the day’s chaos and get your mind into a restful state, try cleaning up your living space. “When you sort out things around you, the things in your head get pretty much sorted out, too,” says朱莉·兰伯特, a certified sleep specialist. “I usually clean the mess on my desk and in the kitchen before bed, and then prepare the clothes I am going to wear the next day. This helps me drop off the day’s mental load.”
DON’T WORRY ABOUT NOT BEING ABLE TO SLEEP
If you struggle to fall asleep, this may sound easier said than done. But think about it: “If you try too hard to fall asleep, you get stressed, and you experience something like performance anxiety,” Meistad says. “The brain misinterprets this stress as a mild threat, which of course is detrimental to sleep because you are hardwired to stay awake if there are dangers around.”
Meistad的患者的一种策略是矛盾的意图：“放松，闭上眼睛，但专注于保持清醒，而不是强调不睡觉。”一旦您停止入睡，您会发现睡眠实际上会变得更容易。
