Your body must refurbish itself by getting enough good sleep in order to stay healthy. Moreover, daytime sleepiness can negatively affect your work, studies, relationships, and socioeconomic condition. The purpose of this article is to help you to understand what may be going on when you experience insomnia and to offer some simple remedies that may save you from unnecessary distress. Sometimes, when your schedule changes, for instance, your body needs a period of adjustment of a week or two. At other times, you may have been too physically active right before bedtime and made yourself wide awake. It is good to exercise every day for thirty minutes, but not close to bedtime.Sometimes, when your schedule changes, for instance, your body needs a period of adjustment of a week or two. At other times, you may have been too physically active right before bedtime and made yourself wide awake. It is good to exercise every day for thirty minutes, but not close to bedtime. Another way that you may become wide awake late at night is by being too mentally active. Do not do your work or watch television in bed, but instead give yourself about a two-hour period of calm. It might be beneficial to keep a personal journal. In this way, you can write down the problems you may need to address the following day. It’s better to write them down than to lie awake thinking about them. Take a hot shower or bath, or visit the sauna as a way of getting ready for bed. When your body’s temperature is raised at night, it will fall at bedtime, assisting you in falling asleep. Go to the bathroom before going to bed, so that it is less likely that you’ll have to get up during the night. can cause sleep apnea. Caffeine may cause insomnia if you consume it in the afternoon, because it does not metabolize efficiently. In addition, don’t drink alcohol before bed, because it keeps you from sleeping deeply. What is best, however, is to eat a small portion of high-protein food several hours before bedtime, such as a small plate of crackers and peanut butter, for this helps the essential amino acid, L-tryptophan, to produce melatonin, a hormone that controls sleep. Sleeplessness can be a matter of one night, or it may go on indefinitely. It is good to remember how to rectify the situation so that you’re not anxious about not getting enough rest for the next day’s challenges. 身體須透過足夠的睡眠來自我更新以保持健康。還有，白天的睡眠會對你的工作、學業、人際關係及社經地位產生負面的影響。本文的目的就是要幫助你瞭解失眠的影響性，並提供一些簡單的方法，讓你免於這種不必要的痛苦。 舉例來說，有時候當你的日常生活有所變動時，你的身體會需要一到兩週的時間來做調整。又有時候，你也許會在睡前做一些導致異常清醒的激烈運動。每天運動30 分鐘是件好事，但要離就寢時間遠一點。 另一個讓你在夜晚異常清醒的原因，就是在精神上過於活躍。不要在床上工作或是看電視；相反地，給自己一段大約兩個小時的平靜時間。寫寫個人日記，或許有益，這樣你可以把隔天要解決的問題寫下來。與其躺著空想這些問題，不如實際把它們寫下來。洗熱水澡或是三溫暖也是幫助睡眠的好方法。當體溫在夜晚升高，在就寢時下降，便可以幫助入眠。睡覺前先去上個廁所，減少半夜起床的機會。 睡前要避免吃一些會造成消化系統障礙而導致難以入眠的食物。食物過敏會引起腸胃不適，吃太飽則會引發睡眠窒息症。咖啡因的代謝較慢，因此下午喝咖啡可能會導致失眠。另外，睡前不要喝酒，因為酒精會使人淺眠。助眠的最佳方式，是在睡前的幾個小時食用少量的高蛋白食物，像是一小盤的花生醬餅乾。這能夠幫助左旋色氨酸（必需氨基酸）產生褪黑激素，這是掌管睡眠的一種賀爾蒙。 失眠，可能是一個晚上的問題，也有可能永無止境的延續下去。把這些矯正失眠的方法記住，就不必擔心因睡眠不足而無法面對隔日的挑戰。 | 
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