stop your brain producing a sleep hormone called melatonine.

藍光會妨礙大腦分泌褪黑激素-睡眠賀爾蒙

And so in the hour before you go to bed avoid using these devices

所以 睡前1小時請避免使用這些科技產品

or turn the screen brightness down

要使用的話請調低亮度

or wear orange glasses to block the blue light

或者帶上橘色眼鏡來阻隔藍光

If you're struggling to sleep

如果你睡不著的話

make your brain tired by thinking of an animal for each letter of the alphabet

可以照字母順序想動物單字 讓大腦疲憊

You'll feel most relax at night if your bed faces the door and is farthest from it

床面對著門 但又離門很遠的話 會使你更能放鬆

Why? Because you were both to feel safe

為什麼呢?因為這位置能給人安全感

when you can spot danger early and still have time to run away

可以提早查覺危險進門 又有足夠時間逃跑

When you behave as if you're sleepy, you actually feel tired

打呵欠這個動作 其實表示你累了 想睡覺

so to fall asleep quickly just fake a yawn or two

所以 想快速入睡的話 可以故意打一兩個呵欠

Eat a banana before you head to bed

睡前吃根香蕉吧

They are rich in carbohydrate and this helps relax your body and mind

香蕉富含醣類 可幫助放鬆身心

When you need to take a short nap during the day

如果你白天想打個小盹

drink a cup of coffee before you nod off

打盹前可以先喝杯咖啡

The coffee takes about 20 minutes to affect you

因為咖啡因要過20分鐘才會出現效果

and so you'll wake up feeling especially alert

剛好能讓你醒來時神輕氣爽

This piece of music is scientifically designed to help people nod off

這首音樂是特別設計來幫助入睡的

Here's the link below this video to listen to it for free whenever you want to fall asleep

想睡覺時 可以點影片下方的連結 免費聆聽

Try to fall asleep on your right hand side

睡覺時 試著面向右側

research shows that it is better for your heart

研究顯示 這樣對心臟比較好

Unless you are pregnant, in which case, try to fall asleep on your left

如果妳懷孕了 面向左側較佳

Either way, try to avoid sleeping in your front or back

無論如何 避免正睡或趴睡

Actively trying to stay awake actually makes you feel tired

死撐著不睡反而會讓你更累

So try keeping your eyes open and focus on not falling asleep

試著保持眼睛睜開 努力不要睡著

when you start to fall asleep the blood flow to your feet increases

睡著後 流往雙腳的血液會增加

Having warm feet increases the right to flow and so helps you nod off

維持雙腳溫暖 幫助血液流動 可以讓你更好入睡

And so next time you're struggling to sleep

下次睡不著覺時

try putting on a pair of socks

可以套雙襪子試試看

Night school is all about the science of sleeping and dreaming, and it's out now

Night School是關於睡眠與夢的科學叢書 已出版上市

And there are more tips about sleeping and dreaming on our new youtube channel

我們的Youtube新頻道上有更多睡眠與夢的小知識

in 59 seconds

頻道名為 in59seconds