Blue light from computer screens, tablets, and smartphones stop your brain producing a sleep hormone called melatonin. And so in the hour before you go to bed, avoid using these devices, or turn the screen brightness down, or wear orange glasses to block the blue light.
電腦螢幕、平板電腦及智慧型手機發出的藍光會抑制你的大腦產生一種叫做褪黑激素的睡眠賀爾蒙。所以在你上床前一個小時，避免使用這些裝置，或是將螢幕亮度調低，或是戴上橘色眼鏡來阻擋藍光。
If you're struggling to sleep, make your brain tired by thinking of an animal for each letter of the alphabet.
如果你正努力要睡著，藉著想想以每個字母開頭的動物，來讓大腦疲憊。
You feel most relaxed at night if your bed faces the door and is furthest from it. Why? Because you're evolved to feel safe when you can spot danger early and still have time to run away.
如果你的床面向門、且和門離得最遠，你晚上會感到最放鬆。為什麼呢？因為你已經進化到，當你能提早注意到危險、且仍有時間逃跑時，你會感到安心。
When you behave as if you're sleepy, you actually feel tired. So to fall asleep quickly, just fake a yawn or two.
當你表現得好像你很想睡，你確實會感到疲憊。所以要快點睡著，就假裝打一個或兩個呵欠。
Eat a banana before you head to bed. They're rich in carbohydrates, and these help relax your body and mind.
在你上床前吃一根香蕉。它們富含碳水化合物，這些會幫助放鬆你的身體和頭腦。
When you need to take a short nap during the day, drink a cup of coffee before you nod off. The coffee takes about 20 minutes to affect you, and so you'll wake up feeling especially alert.
當你需要在白天睡個短短的午覺，在你打盹前喝杯咖啡。咖啡要花上大約二十分鐘才能影響你，所以你會醒來感到特別有精神。
This piece of music is scientifically designed to help people nod off. Use the link below this video to listen to it for free whenever you want to fall asleep.
這段音樂是以科學角度設計來幫助人們打盹的。無論何時你想要進入夢鄉，使用這部影片下的連結來免費聆聽。
Try to fall asleep on your right-hand side. Research shows that it's better for your heart unless you're pregnant, in which case, try to fall asleep on your left. Either way, try to avoid sleeping on your front or back.
試著往你的右手邊睡。研究顯示那對你的心臟比較好，除非你懷孕了，在這種情況下，試著朝左邊睡。無論睡哪邊，試著避免趴著睡或是躺著睡。
Actively trying to stay awake actually makes you feel tired. So try keeping your eyes open, or focus on not falling asleep.
積極地試著保持清醒事實上會讓你感到疲憊。所以試著維持你的眼睛睜開，或是專注於不要睡著。
When you start to fall asleep, the blood flow to your feet increases. Having warm feet increases the rate of flow and so helps you nod off. And so next time you're struggling to sleep, try putting on a pair of socks.
當你開始睡著時，你雙腳的血流會增加。暖和的雙腳增加血流速度，所以能幫助你入眠。所以下次你睡不著時，試著穿上一雙襪子。
Night School is all about the science of sleep and dreaming, and it's out now. And there are more tips about sleep and dreaming on their new YouTube channel In59Seconds.
Night School完全和睡眠及做夢的科學有關，而且它現在推出了。在他們新的YouTube頻道In59Seconds上有更多關於睡眠和做夢的技巧。
