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人的一生中超过三分之一的时间是在睡眠中度过的。高质量的睡眠是健康和更好地学习、工作的保证。然而，你是不是也有过失眠的经历?或者睡了一觉醒来还是觉得昏昏沉沉?其实，睡眠其实也是一门学问，掌握一些小窍门，你会睡得更香甜。 No one likes to toss and turn all night, or even worse, struggle with outright insomnia. There are things you can do to help get a better night’s rest. Try any or all of the following relaxing behaviors just before bedtime to ensure a more restful night. Shun p.m. stimulants Skipping your normal cup of joe should help you fall asleep quicker, because caffeine is a stimulant. “I don’t like people having caffeine after noontime if they have poor sleep, because it can hang out in the system for a long time,” says Walsleben. Even decaf drinkers should beware: A recent Consumer Reports study found that even decaffeinatedcoffees sold at several chain restaurants contained caffeine, with one from a big chain having 32milligrams of caffeine per cup—about the same amount as in 12 ounces of cola. Nicotine is also a stimulant; smoking to relax before bed can actually do the opposite, revving up your heart rate and keeping your brain alert, says Walsleben. Limit evening food and drinks | 
