6. Have a bedtime ritual.

Ease into sleep by doing relaxing activities: journal, read a book, burn a candle, do some stretches, meditate, so that you can prepare yourself mentally for sleep. Create a sunset in your house by bringing down the intensity of the lights half an hour to an hour before your intended bedtime. Listen to a CD with soft music, get into your pajamas some time before you plan to sleep, and have some herbal tea or hot milk. Don’t expect that you can run all day and then press the off-switch on yourself and drift off to sleep right away!

6.举行睡前仪式

通过舒缓的小活动轻松入睡：如写日记，看书，点根蜡烛，做伸展运动，冥想。这样以来就可以在精神上做好睡前准备。在睡前半小时到一小时调暗室内灯光，营造出黄昏的氛围。然后听点轻音乐，提前换上睡衣，再来杯花草茶或热牛奶。不要指望奔波一天后还能够瞬间关闭身体电源进入梦乡。