We all know that a hot, milky drink and a warm bath are supposed to relax you before bed, but many of us still can't slip into slumber.

我們都知道睡前喝一杯熱牛奶、洗個熱水澡能使人放松，但很多人仍舊無法入睡。

1. Inhale through your left nostril

1. 用左邊的鼻孔吸氣

This yoga method is thought to reduce blood pressure and calm you. Holistic sleep therapist Peter Smith says: "Lie on your left side, resting a finger on your right nostril to close it. Start slow, deep breathing in the left nostril." Peter, author of Sleep Better With Natural Therapies, says this technique is particularly good when overheating or menopausal hot flushes are preventing sleep.

人們認為這一瑜伽方法可以降低血壓、使人鎮靜。整體睡眠治療師皮特·史密斯說道："左側側身躺著睡覺，用手指按住右邊的鼻孔。開始用左邊的鼻孔慢慢的深呼吸。"皮特是Sleep Better With Natural Therapies一書的作者，他說當過熱或更年期潮熱讓你無法入睡時，這一方法尤為有效。

2. Squeeze and relax

2. 按壓和放松

Relaxing all your muscles can prepare your body for sleep. Anxiety expert Charles Linden says: "Lying on your back, take a deep, slow breath in through your nose and, at the same time, squeeze your toes tightly as if you are trying to curl them under your foot, then release slowly."

給肌肉放松可以讓身體做好睡覺的準備。焦慮專家查爾斯·林登說道："躺著用鼻子慢慢的深吸一口氣，同時用力按壓你的腳趾，就好像你在用力蜷曲你的腳趾，然后慢慢松開。"

The author of Stress Free in 30 Days adds: "On another slow breath, curl your foot up toward your knee, then release. Breathe again, contract your calf muscles, then your thighs, buttocks, belly, chest, arms, and so on until you have moved all the way up your body, squeezing and releasing the muscles one by one."

Stress Free in 30 Days一書的作者補充道："再一次深呼吸后，將你的腳向膝蓋方向蜷曲，然后松開。再一次呼吸，收縮你的小腿肌肉、然后大腿、臀部、腹部、胸部、手臂等等，沿著身體一直向上收縮，一一擠壓、釋放身體部位的肌肉。"

When you have gone from head to toe, your breathing should be steady and you should feel ready for sleep.

當你從頭到腳按壓時，應該呼吸平穩，按完之后會有想睡覺的感覺。

3. Try to stay awake

3. 試圖保持清醒

Challenge yourself to stay awake - your mind will rebel! It's called the sleep paradox, says psychotherapist Julie Hirst (worklifebalancecentre.org). She explains: "Keep your eyes wide open, repeat to yourself 'I will not sleep'. The brain doesn't process negatives well, so interprets this as an instruction to sleep and eye muscles tire quickly as sleep creeps up."

挑戰自己保持清醒--你的大腦會產生逆反心理！這就叫做睡眠悖論，心理治療師朱莉·赫斯特（worklifebalancecentre.org）說道。她解釋道："眼睛睜的大大的，不斷的告訴自己'我不要睡'。大腦不會很好的處理消極情緒，所以會將其解讀為睡眠指示，隨著瞌睡蟲的到來，眼部肌肉會迅速疲勞。"

4. Just imagine

4. 想象

Visualisation meditation works best when you use at least three senses. Sammy explains: "Imagine yourself in a situation where you feel content - a tropical paradise, sailing on calm waters, walking in flower fields."

當你至少使用三種感官時，視化冥想的效果最好。薩米解釋道："想象自己身處一處心滿意足的地方--一個熱帶天堂、在平靜的水面上航行、在花田間漫步。"

We all know that a hot, milky drink and a warm bath are supposed to relax you before bed, but many of us still can't slip into slumber.

我們都知道睡前喝一杯熱牛奶、洗個熱水澡能使人放松，但很多人仍舊無法入睡。

1. Inhale through your left nostril

1. 用左邊的鼻孔吸氣

This yoga method is thought to reduce blood pressure and calm you. Holistic sleep therapist Peter Smith says: "Lie on your left side, resting a finger on your right nostril to close it. Start slow, deep breathing in the left nostril." Peter, author of Sleep Better With Natural Therapies, says this technique is particularly good when overheating or menopausal hot flushes are preventing sleep.

人們認為這一瑜伽方法可以降低血壓、使人鎮靜。整體睡眠治療師皮特·史密斯說道："左側側身躺著睡覺，用手指按住右邊的鼻孔。開始用左邊的鼻孔慢慢的深呼吸。"皮特是Sleep Better With Natural Therapies一書的作者，他說當過熱或更年期潮熱讓你無法入睡時，這一方法尤為有效。

2. Squeeze and relax

2. 按壓和放松

Relaxing all your muscles can prepare your body for sleep. Anxiety expert Charles Linden says: "Lying on your back, take a deep, slow breath in through your nose and, at the same time, squeeze your toes tightly as if you are trying to curl them under your foot, then release slowly."

給肌肉放松可以讓身體做好睡覺的準備。焦慮專家查爾斯·林登說道："躺著用鼻子慢慢的深吸一口氣，同時用力按壓你的腳趾，就好像你在用力蜷曲你的腳趾，然后慢慢松開。"

The author of Stress Free in 30 Days adds: "On another slow breath, curl your foot up toward your knee, then release. Breathe again, contract your calf muscles, then your thighs, buttocks, belly, chest, arms, and so on until you have moved all the way up your body, squeezing and releasing the muscles one by one."

Stress Free in 30 Days一書的作者補充道："再一次深呼吸后，將你的腳向膝蓋方向蜷曲，然后松開。再一次呼吸，收縮你的小腿肌肉、然后大腿、臀部、腹部、胸部、手臂等等，沿著身體一直向上收縮，一一擠壓、釋放身體部位的肌肉。"

When you have gone from head to toe, your breathing should be steady and you should feel ready for sleep.

當你從頭到腳按壓時，應該呼吸平穩，按完之后會有想睡覺的感覺。

3. Try to stay awake

3. 試圖保持清醒

Challenge yourself to stay awake - your mind will rebel! It's called the sleep paradox, says psychotherapist Julie Hirst (worklifebalancecentre.org). She explains: "Keep your eyes wide open, repeat to yourself 'I will not sleep'. The brain doesn't process negatives well, so interprets this as an instruction to sleep and eye muscles tire quickly as sleep creeps up."

挑戰自己保持清醒--你的大腦會產生逆反心理！這就叫做睡眠悖論，心理治療師朱莉·赫斯特（worklifebalancecentre.org）說道。她解釋道："眼睛睜的大大的，不斷的告訴自己'我不要睡'。大腦不會很好的處理消極情緒，所以會將其解讀為睡眠指示，隨著瞌睡蟲的到來，眼部肌肉會迅速疲勞。"

4. Just imagine

4. 想象

Visualisation meditation works best when you use at least three senses. Sammy explains: "Imagine yourself in a situation where you feel content - a tropical paradise, sailing on calm waters, walking in flower fields."

當你至少使用三種感官時，視化冥想的效果最好。薩米解釋道："想象自己身處一處心滿意足的地方--一個熱帶天堂、在平靜的水面上航行、在花田間漫步。"