7. Switch to heavier curtains over the windows, and use them. Even the barely noticeable ambient light from streetlights, a full moon, or your neighbor's house can interfere with the circadian rhythm changes you need to fall asleep.
7.换上厚重的窗帘。即便是街灯、满月，或者邻居家传来的微弱光线，也能干扰入睡所需的昼夜节律变化。

8. Clean your bedroom and paint it a soothing sage green. Or some other soothing color. First, the more clutter in your bedroom, the more distractions in the way of a good night's sleep. The smooth, clean surfaces act as a balm to your brain, helping to smooth out your own worries and mental to-do lists. The soothing color provides a visual reminder of sleep, relaxing you as you lie in bed reading or preparing for sleep.
8.打扫卧室，并粉刷成令人安心的灰绿色，或者其他舒缓的色调。首先，卧室越乱，睡眠就越容易受干扰。平整干净的画面有如香油，能放松大脑，消除忧虑，让你不再去想明天要做的事。当你躺在床上看书或准备睡觉时，温和的颜色也能提供视觉暗示，让你的身心平缓下来。