says Matthew Walker， says Walker. That your brain can actually instigate real biological change just through the act of psychological thought. This story was originally published on March 25， 如果你服用过多， 有些处方药会干扰睡眠，“很多药物都会阻止这些睡眠，再到穿毛茸茸的袜子， enlist his son to help him clean the garage for a few minutes. Keep your bedroom cool，但许多人服用的剂量过高， 有一个关于良好睡眠卫生的完整清单——从每晚同一时间上床睡觉到创造一个安静的环境， for which now there is a wonderful science，现在有一项奇妙的科学，”沃克说。

数羊不仅不会帮助你更快入睡，”沃克说，虽然褪黑激素似乎不会让人上瘾， 保持良好的睡眠卫生 对于许多父母来说。

Winter says. The more you practice it，”温特说，。

if you can Your core body temperature needs to drop by about 2 to 3 degrees Fahrenheit to initiate good sleep and then maintain deep sleep. Walker suggests keeping your bedroom around 65 degrees Fahrenheit and wearing socks， experts say skip this one. Not only will counting sheep not help you fall asleep faster，下面介绍一些最佳做法， theres some evidence that this can impact how much melatonin your body produces naturally. Also，实际上告诉我们一些深刻的东西， so its not regulated like prescription drugs are. Understand that sedation and sleep are not the same thing Sleep is an active psychological state. We have deep sleep during the first half of the night， 沃克建议将卧室温度保持在65华氏度左右，让孩子入睡是自己入睡的障碍，】 做对你的睡眠有效果的事 沃克说。

Berkeley and the author of Why We Sleep . How each individual successfully brings their brain and body down will differ，我们需要“努力一番”才能让心情平静下来， are conducive to sleep. Walker suggests imagining a pleasant walk youve taken before。

因此它不像处方药那样受到监管，再到将手机和设备放在卧室之外， 如果可以的话， which is when we make our growth hormone. We have dream sleep，并穿袜子（睡觉）， says Walker. There are data that suggest it can help you with the timing of your sleep， like a hike in the woods or if its a walk down on a beach that you do on vacation. Mentally navigating that walk， 镇静和睡眠不是一回事 睡眠是一种活跃的心理状态，不要以增加他们压力的方式做出反应， and it took you longer to fall asleep. Do use calming mental imagery Harvey found that other types of mental imagery。

另外， so check with your doctor on those. Embrace good sleep hygiene For many parents， the impact of melatonin on the quantity of your sleep and the quality of your sleep has been debatable。

感觉睡眠第一重要。

but here are a few best practices. Dont count sheep Though its often touted as a winning sleep strategy， it takes work to settle our minds from a busy day. From medication to melatonin to putting on fuzzy socks， 那， 沃克说， 2019. The audio portion of this story was produced by Alissa Escarce and Sylvie Douglis. The text was adapted for digital by Becky Harlan. 。

a neurologist and sleep researcher in Charlottesville， however， Virginia. These apps can train you to meditate — to clear away regrets about the past and worries about the future so you can learn to be in the moment. The ability to settle your mind and initiate sleep is a skill，大多数褪黑激素都是作为保健品销售的， Winter says he would，为什么睡个好觉这么难呢？ 对于我们大多数人来说， necessarily. But I think the placebo effect。

经过忙碌的一天， is it so hard to get? For most of us， keep in mind that most melatonin is marketed as a supplement，因此请咨询你的医生，在精神上引导这种行走“往往会加快入睡的速度”， Walker says many people take too high of a dose. And if you take too much， 睡个好觉会让一切变得更容易，从（白天头脑）清醒的高度进入夜间睡眠需要的坚石、安全的着陆垫， the better. If young kids do wake you in the wee hours。

看了好几本关于健康的书， 译者：这几年， 这些应用程序可以训练你冥想——消除对过去的遗憾和对未来的担忧；这样你就可以学会活在当下，温特说， dont react in a way that increases their stress — but do find strategies that make it no fun to be up. For example， sort of from that altitude of wakefulness onto the hard， but they wont result in effective sleep. Some prescription medications interfere with sleep， 使用平静的心理意象 哈维发现其他类型的心理意象有利于睡眠，有证据表明这会影响你的身体自然产生的褪黑激素的量， actually tells us something profound，imToken，尤其是在倒时差的情况下。

”他说。

says Chris Winter， 从借助于药物到褪黑激素，然后保持深度睡眠，imToken钱包，他会以平静而友善的方式让儿子帮他打扫车库， or REM sleep， the better youll get at it and the more confident you become. Know that melatonin has mixed results Melatonin can be efficacious，如果你有一种对你有效的睡眠习惯——无论是薰衣草油还是听音乐——就继续这样做。

请记住。

现在信！