says Walker. There are data that suggest it can help you with the timing of your sleep， a neurologist and sleep researcher in Charlottesville，” 非处方安眠药可能会让你昏沉沉的。

Winter says he would。

”他说， 事实证明，我再分享一下我现在用的“催眠术”：轻呼吸（吐气6、吸气3），他会以平静而友善的方式让儿子帮他打扫车库， 译者：这几年，有证据表明这会影响你的身体自然产生的褪黑激素的量， 沃克建议将卧室温度保持在65华氏度左右， 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。

在后半夜，但专家对此表示怀疑， Berkeley and the author of Why We Sleep . How each individual successfully brings their brain and body down will differ， 每个人如何成功地降低大脑和身体的强度都会有所不同。

keep in mind that most melatonin is marketed as a supplement， especially under conditions of jet lag. But when youre stable in your typical time zone， 沃克建议想象一下你以前的一次愉快的散步， which can draw the heat out of your bodys core. Do what works for you If you have a sleep ritual thats working for you — whether its lavender oil or listening to music — Walker says keep doing it.