失眠大调查：睡不着时你们都干什么？

1. 在线看电影

1．Laptops And Streaming Movies打开笔记本在线看电影When I can't fall asleep, I stream Netflix on my computer and fall asleep with it on my bed (probably bad for me and my computer).睡不着的时候，我会打开电脑在线看电影（小编注：Netflix网飞是全球十大视频网站中唯一收费站点），然后睡着的时候电脑还放在床上（应该对我对电脑都不好）。If a person is looking at a computer screen, they're stimulating their brain with bright light. turning off any screens an hour or two before bedtime (instead of working up until the last possible moment) and starting a simple bedtime routine.电脑屏幕的亮光会刺激人的大脑。睡觉前一两个小时最好关掉所有显示器（不要工作到临睡前最后一刻），从现在起养成固定的就寝作息。

2. 看点无聊的书

2．White Noise, Boring Books听点白噪音，看看无聊的书I listen to white noise on my ipod every night, and I read something so boring it puts me to sleep.每天晚上临睡前我会听点白噪音，翻几页会让我昏昏欲睡的无聊书籍。Not bad! White noise is helpful to block out ambient noises (particularly prevalent in a big city) -- and it's perfectly safe to listen as long as the volume isn't cranked up too loudly.不错！白噪音对屏蔽环境噪音很有帮助（大城市的环境噪音太普遍了），只要别把音量调得太高，就非常安全了。And while reading a book may be a good way to distract yourself from life's stresses, it's better to do so before you get in bed as part of your nighttime unwinding routine.读书是分散压力的好方法，不过最好在上床睡觉前看书，让它成为你每晚雷打不动的就寝习惯之一。

White noise: 是指一段声音中的频率分量的功率在整个可听范围（0～20KHZ）内都是均匀的。因为人耳对高频较敏感，所以这种声音听上去是沙沙声，近似于之声FM频段空白处的声音。白噪音可以用来掩盖令人心烦的杂音，是一种有效的声音治疗方法。

3.等等吧

3. Wait It Out等等吧，说不定待会儿就能睡着了I don't usually have trouble falling asleep, but when I do, I don't really do anything.我一般不会失眠，偶尔睡不着的时候，我什么都不做。Being in bed unable to sleep can create a stressful situation, so get up, read a book or do something else (not work or computer time, which can make your brain shift into alert-mode) for 15 or 20 minutes before trying to go to sleep again.躺在床上睡不着会让你很有压力，不如干脆起来，看会儿书，或者做点别的事儿。（可别工作，也别开电脑，这些都会让你的大脑自动进入警觉模式）15、20分钟后再试试看能睡着不。

4.看会儿电视

4. TV And Antihistamines看看电视，吃点抗组胺药（起镇静作用）I turn my TV on to something boring, but I don't watch -- I just listen with my eyes closed. And when all else fails ... an antihistamine.我会把电视调到一些无聊的节目，不过不会看，只是闭着眼睛听听声音。要是还没用，那就吃片抗组胺药吧。This approach to TV is actually a form of white noise -- and while that can be a good technique, experts say to ditch the TV and try a white noise machine instead.听电视其实也是白噪音的一种形式，不过专家建议还是别开电视，换种别的白噪音机器吧（比如收音机、音乐播放器等）。

5. 听会儿轻音乐

5. Soft, Calming Music听些平和舒缓的轻音乐When I was younger, I used to read when I couldn't sleep, but it was too easy for me to get sucked into a good book and stay up until 4 a.m. to finish. Now, I turn on some calming music (quiet, so the volume isn't distracting).年轻的时候我睡不着会看书，不过我很容易被一本好书吸引然后一直看到凌晨4点。现在我会听一些轻音乐（安静的音乐，音量不至于让我分心）。The calming music, drowns out environmental noise, especially if it's mostly instrumental.轻音乐会掩盖周围的环境噪音，特别是器乐曲。

6.用便利贴记下来

6. Post-Its用便利贴记下来When I can't fall asleep, it's usually because I'm worried about something or am anticipating the stress of the next day. To ease my mind, I keep a notebook or a stack of Post-It notes next to my bed, so I can jot down any last-minute thoughts before I go to sleep.睡不着通常是因为我在担心或者预先考虑第二天的压力。为了放松心情，我会在床边放本笔记本或者放些便利贴，这样我就能随手记下睡着前的最后想法。Write it down, then you can let it go.写下来，你就会不再烦恼。

7. 继续工作

7. More Work继续工作I work, and often don't go back to sleep. I actually really enjoy the time when no one is emailing or IMing me, and usually I'm pretty productive. I'm exhausted the next day, of course, but it feels better than spending hours in bed awake and ruminating.睡不着我会起来工作，然后通常我就再也睡不着了。我其实很享受没人打扰的安静工作时间，通常也都会很有工作效率。第二天我肯定会筋疲力尽，但是总比躺在床上翻来覆去左思右想睡不着的好。Setting strong limits about not working after a certain time for your health's sake.为了健康着想，还是应该给自己定一些严格的时间限制，到时间就别工作了。

8. 戴眼罩

8. Eye Masks戴眼罩When I'm really trying to fall asleep and can't, I try to position myself so that I block out as much light as possible. Sometimes I'll wear a sleep mask, which helps a lot.如果我怎么都睡不着，我会想要找个能挡住所有光线的位置。有时候我会带眼罩，还挺管用的。Light stimulates that part of the brain that promotes arousal and vigilance, and eye shades are an absolute necessity for anyone who has any sort of ambient light coming in the room.光线会刺激大脑，让我们持续清醒和警觉的状态。要是环境光线对你有影响，那眼罩绝对是个睡觉必备。