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Dim The Lights 调暗灯光 Think of darkness as nature's sleeping pill, cueing your body to crank out melatonin, the hormone that helps you wind down. Turning down the lights ahead of your bedtime ramps up melatonin production, so you can successfully doze off, says Steve Orma, PsyD, a San Francisco–based psychologist specializing in anxiety and insomnia. Research backs this up: a 2011 study from the Journal of Clinical Endocrinology & Metabolism found that exposure to bright electric light between dusk and bedtime can suppress melatonin levels and leave you wired. 居住在旧金山专门从事焦虑和失眠研究的心理学博士史蒂夫·奥玛说道，将黑暗想象成自然安眠药，提示你的身体分泌褪黑激素——一种帮助你放松下来的荷尔蒙。在你睡觉前调暗你的灯光，提升褪黑激素产出，然后你就能顺利的打盹了。有研究也支持这一论调：《临床内分泌学及新陈代谢期刊》发现，在黄昏和就寝之间的时间暴露在明亮的电子灯光下，会抑制褪黑激素水平，并且让你变的极度兴奋。 Turn Down The Thermostat 调低恒温器 The ideal snooze temperature is about 65 degrees, according to the National Sleep Foundation. That's because the cooler you are, the sleepier you become. No wonder your body is designed to experience a natural temperature dip at nighttime, says Medalie. If the room is too hot or you’re wrapped in too many blankets, your body temperature will rise, and that can make you restless. | 
