八、每晚准时入眠的五个关键要素(The 5 Keys to Falling Asleep On Time Every Night)

The best book I’ve read on sleep is Matthew Walker’s Why We Sleep. In it, he explains the importance of getting good sleep as well as offers suggestions for how to avoid problems of nighttime insomnia.
关于睡眠问题，我读过的最好的书是马修·沃克(Matthew Walker) 的《为什么要睡觉》。他在书中解释了良好睡眠的重要性，并提供了如何避免夜间失眠问题的建议。

Here are a few strategies you can apply to sleep better:
以下是一些可以尝试的建议，帮你获得更好的睡眠：

1、Reduce light levels(especially blue and white light) before bed
1、睡觉前减弱光线（尤其是蓝光和白光）

The body uses two different hormone systems for signaling the need to sleep.One of these is managed by melatonin and is influenced by light levels.This creates our circadian rhythm of night and day.It’s also responsible for jet lag, as our mental clock is out of sync with the actual clock, resulting in struggling to sleep at night and napping all day whenever you have to travel