And, so, in the hour before you go to bed avoid using these devices or turn the screen brightness down or wear orange glasses to block the blue light.

所以在睡前 1 小時，請避免使用這些科技產品。要使用的話請調低亮度或帶上藍光眼鏡來阻隔藍光。

If you're struggling to sleep, make your brain tired by thinking of an animal for each letter of the alphabet.

如果你睡不著的話，可以藉著照字母順序想出動物的單字，讓大腦疲憊。

You'll feel most relaxed at night if your bed faces the door and is furthest from it.

如果你的床面對著門，而且離門很遠的話，可以使你更放鬆。

Why? Because you've evolved to feel safe when you can spot danger early and still have time to run away.

為什麼？是因為這位置能給人安全感，讓你可以提早察覺危險， 也有足夠的時間逃跑。

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

當你有打呵欠的動作時，其實就代表你累了。

So, to fall asleep quickly, just fake a yawn or two.

想要快速入睡的話，可以故意打一、兩個呵欠。

Eat a banana before you head to bed.

睡前吃根香蕉。

They are rich in carbohydrates, and these help relax your body and mind.

香蕉富含醣類，可以幫助你放鬆身心。

When you need to take a short nap during the day, drink a cup of coffee before you nod off.

如果你想在白天小睡片刻，可以在睡前先喝杯咖啡。

The coffee takes about 20 minutes to affect you, and so, you'll wake up feeling especially alert.

因為咖啡因要過 20 分鐘才會出現效果，剛好能讓你在醒來時特別有精神。

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

這類的音樂是科學上設計來幫助入睡的。

Use the link below this video to listen to it for free whenever you want to fall asleep.

想睡覺時，你可以點下方的影片連結免費聆聽。

Try to fall asleep on your right-hand side; research shows that it's better for your heart.

試著面向右側入睡；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.

除非妳懷孕了，這樣的話面向左側入睡比較好。

Either way, try to avoid sleeping on your front or back.

無論如何都要避免正睡或趴睡。

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.

試著讓眼睛持續睜開，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 rate of flow, and, so, helps you nod off.

保持雙腳溫暖能夠幫助血液流動，讓你更好入睡。

And, so, next time you're struggling to sleep, try putting on a pair of socks.

下次睡不著覺時，可以穿雙襪子試試看。

"Night School" is all about the science of sleep and dreaming, and it's out now.

《Night School》已經出版上市，這是一本是關於睡眠與做夢的科學叢書。

And there are more tips about sleeping and dreaming on our new YouTube channel, In59Seconds.

我們的 Youtube 新頻道—— in59seconds 上有更多睡眠與做夢的小知識。