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1. Create a transition routine. This is something you do every night before bed. It could be as simple as letting the cat out, turning out the lights, turning down the heat, washing your face, and brushing your teeth. Or it could be a series of yoga or meditation exercises. Regardless, it should be consistent to the point that you do it without even thinking about it. As you begin to move into your "nightly routine," your mind will get the signal that it's time to chill out and tune down, dialing down stress hormones and physiologically preparing you for sleep.
1.建立睡前过渡计划。即每晚睡觉前必做的事。这些事可以简单到放猫咪出门、关灯、关暖气、洗脸刷牙，也可以是瑜伽或冥想。不管怎样，记住不要刻意去做这些。当你开始你的 “夜间惯例”时，你的大脑会收到信号，知道是时间放松下来，减少压力荷尔蒙分泌，并做好睡觉的生理准备。
2. Figure out your body cycle. Ever find that you get really sleepy at 10 p.m., that the sleepiness passes, and that by the time the late news comes on, you're wide-awake? Some experts believe sleepiness comes in cycles. Push past a period of sleepiness and you likely won't be able to fall asleep very easily for a while. If you've noticed these kinds of rhythms in your own body clock, use them to your advantage. When sleepiness comes, get to bed. Otherwise, it might be a long time until you are ready to fall asleep again.
2.掌握你的身体周期。有没有发现在晚上十点的时候你特别困，随后这股困劲过去了，在晚间新闻开始的时候你又一点都不想睡了？一些专家认为困意具有周期性。一定阶段的困意消失后，在接下来的一段时间内你会很难入睡。如果你注意到自己的生物钟里存在这种节奏，学着好好利用。当困意袭来，赶紧上床睡觉。不然，你得等上好一段时间才能再次入睡。
