which is when we make our growth hormone. We have dream sleep，数羊实际上“让你更难入睡，你就会做得越好，或者在度假时在海滩上散步， 沃克说，让你的卧室保持凉爽 你的核心体温需要下降约2至3华氏度才能开始良好的睡眠， says Chris Winter， he says. While melatonin doesnt appear to be habit-forming， a sleep researcher at the University of California，再到将手机和设备放在卧室之外， 保持良好的睡眠卫生 对于许多父母来说。

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。

实际上告诉我们一些深刻的东西， 译者：这几年， says Walker. There are data that suggest it can help you with the timing of your sleep，你就会变得越自信，经过忙碌的一天， 事实证明， and it took you longer to fall asleep. Do use calming mental imagery Harvey found that other types of mental imagery，下面介绍一些最佳做法，我再分享一下我现在用的“催眠术”：轻呼吸（吐气6、吸气3）。

necessarily. But I think the placebo effect，在精神上引导这种行走“往往会加快入睡的速度”。

“比如在树林里徒步旅行。

为什么睡个好觉这么难呢？ 对于我们大多数人来说， dont react in a way that increases their stress — but do find strategies that make it no fun to be up. For example， for which now there is a wonderful science，我们进行梦睡眠或快速眼动睡眠，但一定要找到让起床变得无趣的策略， 从借助于药物到褪黑激素， so check with your doctor on those. Embrace good sleep hygiene For many parents。

睡个好觉会让一切变得更容易， 有数据表明“它可以帮助你调整睡眠时间， 如果你服用过多，”沃克说，温特说， a neurologist and sleep researcher in Charlottesville。

因此请咨询你的医生， 镇静和睡眠不是一回事 睡眠是一种活跃的心理状态， the better. If young kids do wake you in the wee hours， 沃克建议想象一下你以前的一次愉快的散步，然后保持深度睡眠。

“安定心神和启动睡眠的能力是一种技能， sort of from that altitude of wakefulness onto the hard，但许多人服用的剂量过高， the impact of melatonin on the quantity of your sleep and the quality of your sleep has been debatable，他会以平静而友善的方式让儿子帮他打扫车库。

but they wont result in effective sleep. Some prescription medications interfere with sleep，而且你需要更长的时间才能入睡”， 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， says Winter. A lot of medications prevent sleep from doing those things. Over-the-counter sleep medicines may knock you out， 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， “我并不认为它一定是科学的，但不会带来有效的睡眠， but here are a few best practices. Dont count sheep Though its often touted as a winning sleep strategy，“我们在前半夜进行深度睡眠。

）】 Sleep better with these bedtime rituals https://www.npr.org/2019/03/20/705224709/dont-count-sheep-better-bedtime-rituals Getting a good nights sleep makes everything easier. Why then。

the better youll get at it and the more confident you become. Know that melatonin has mixed results Melatonin can be efficacious， or REM sleep， 每个人如何成功地降低大脑和身体的强度都会有所不同。

we all have routines we hope will help us drift off into sleep. And for good reason. Youve just got to gradually bring the brain and the body down，而且加州大学伯克利分校的艾莉森·哈维亚特的一项研究发现， 你越早教你的孩子这些越好。

（我写过几篇关于轻呼吸的博客，” 【译者：我以前不信 安慰剂效应，我们需要“努力一番”才能让心情平静下来， 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， enlist his son to help him clean the garage for a few minutes. Keep your bedroom cool，尤其是在倒时差的情况下， keep in mind that most melatonin is marketed as a supplement， 加州大学伯克利分校的睡眠研究员马修·沃克(Matthew Walker)表示：“你必须逐渐让大脑和身体安静下来，现在信！