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10. Create a relaxing bedtime ritual.
A relaxation routine before bedtime can help you separate from the day -- especially from activities that are over-stimulating or stressful, making it difficult to sleep. Try meditation, soaking in a hot bath, listening to soothing music, or reading a book. A cup of herbal tea or warm milk can also be soothing, but skip those if they cause you to wake at night to go to the bathroom.
10、创造一个放松的就寝仪式
一个睡前的放松程序可以帮你远离白天的生活——特别是已经完结的活动——刺激的或者是紧张的，都会让睡眠变得困难。试着沉思冥想，泡个热水浴，听些舒缓的音乐或者读本书。一杯花草茶或者一杯温的牛奶也是令人舒缓的，但是如果这些会让你晚上去洗手间的话就不要喝这些东西了。
