Now, more and more people have difficulties in falling asleep. "In fact, we can train our brain to fall asleep," says sleep expert Michael Grandner. Here are his top ways.
Make a plan and stick to it.
Melatonin (褪黑素) is produced by the body to control when you get sleepy and when you wake up. As night falls, the levels of melatonin rise, telling the body that it's time for bed. And the levels naturally fall as daylight comes near, getting you ready to greet the day.
The release (释放) of melatonin needs to be at regular (有规律的) times. So if your bedtime and wake-up time change from day to day, your body doesn't know how to respond (回应). So it's important to have a regular bedtime and wake up time, even on weekends.
Don't lie in bed awake.
In fact
this way is very helpful. Whether it's the beginning of the night or the middle of the night, if you've been awake for 20 or 30 minutes, get up. Maybe you just need five minutes to get sleepy, or maybe an hour, but don't spend that time awake in bed.
Change your attitude (态度) about sleep.
Many people regard sleeping as the final thing in a busy day, so they would rather delay sleeping to do housework, schoolwork or others. That thought needs to be changed. Make sure your sleep time is enough in order to work better the next day. It may sound like a small change, but it's an important one.
