Did you sleep well last night？ If the answer is " No" ， you're in good company. Insomnia1 is the most common sleep disorder in the UK， with up to a third of the population affected at some stage of their lives.

　　Insomnia doesn't just mean inability to drop off 2 to sleep. Other symptoms are： waking early and not getting back to sleep， constantly interrupted short periods of sleep， or hours of wakefulness3. You may feel permanently tired， anxious or irritable， and your memory and ability to concentrate may be adversely4 affected.

　　When to visit a doctor

　　If insomnia is persistent，visit your doctor.Sleeping pills are not the only treatment， although they may be offered as a short-term solution. If you're suffering from emotional distress5，you may be advised to see a counselor.

　　Self-help

　　First，check that your bedroom isn't too hot or cold，noisy or stuffy6.Keep it dark， well-ventilated7 and quiet.

　　Second， check your lifestyle：

　　Don't eat rich， heavy meals after 7 pm.

　　Avoid caffeinated8 drinks，such as tea，coffee，cola and chocolate，four hours before bed.Opt for9 decaffeinated coffee，camomile10 tea，or warm milk.Cutting down on your liquid intake before bedtime helps avoid night-time toilet visits.

　　Alcohol can also be stimulating， so if you're having a night cap， drink it two hours before bed.

　　Smoking stimulates adrenalin11 production， so cut down or give up. 　　　　　　　　　　　　　　　　　　Research shows heavy smokers take longer to fall asleep， wake up more during the night and sleep more lightly.

　　Synchronise12your body clock by getting up and going to bed at the same time every day.Avoid daytime naps.

　　Develop a relaxing bedtime routine. Read or listen to music， then take a warm bath， adding 4～ 6 drops of lavender13 oil. Research has shown this scent may be as effective as sleeping pills.

　　If you really can't sleep，try some bread，rice or milk.

　　Go for a daily walk. Natural light helps to regulate your biological clock， so exercise outdoors if you can.

　　Forget the worries of the day. Write down any worries， thoughts or questions before bed. Next， come up with14 solutions. With these written down， you'll have less to think about and sleep should be easier.

　　晚上睡個好覺的奧秘

　　昨天你睡得好嗎？如果回答是"沒有睡好"，別發愁，很多人也有同樣的苦惱。英國人患失眠癥極為普遍，約有1/3的人在他們一生中的某個階段都失眠過。

　　失眠不僅僅意味著無法入睡，失眠還有其他癥狀：早醒后無法再入睡，睡覺的時間斷斷續續，或一連數小時無法入睡。你可能總是感到疲勞、焦慮或易怒；你的記憶力和集中注意力都可能受到不良影響。

　　何時看醫生

　　如果失眠癥狀持續不斷，你應去求醫。安眠藥丸雖有短期療效但不是惟一的療法。如果你患憂郁癥，你應當求助心理醫生。

　　自我療法

　　第一：看一看你的臥室是否太暖或太冷？太吵？通風不好？保持臥室光線偏暗，通風良好，保持室內安靜。

　　第二：檢查你的生活方式： 晚上7點之后不要進食太多，或吃過于油膩的食物。

　　睡覺前4小時別喝含有咖啡因的飲料，如茶、咖啡、可樂及巧克力。選擇不含咖啡因的咖啡、黃春菊花茶或者熱牛奶。

　　睡覺前少喝飲料能減少夜間上廁所的次數。

　　含酒精的飲料是很刺激的，所以如果你有睡覺前喝酒的習慣，那么最好提前兩小時喝。

　　吸煙刺激腎上腺素的產生，所以要少吸或不吸。研究表明：煙癮大的人需要更長的時間才能入睡，睡覺時醒來次數多，并且睡得不沉。

　　調整好你的生物鐘，每天按固定時間睡覺和起床，不要午休。

　　養成睡前放松的習慣，看看書報或聽聽音樂，然后洗個澡，在熱水中加入4～6滴熏衣草油。研究表明：這種香味同安眠藥一樣有效。

　　如果你確實不能入睡，吃點面包、米飯或喝點牛奶。

　　每天散步。自然光有助于調節你的生物鐘，所以如果可能的話，到戶外去運動。

　　忘掉一天的煩惱事。上床之前，把煩惱事、思緒或問題寫下來。下一步，想出解決的辦法來。把這些寫下來之后，你可以少想事了。這樣你入睡就更容易了。

　　注釋：

　　1.insomnia n.失眠，失眠癥

　　2.dropoff 睡著，入睡

　　3.wakefulness n.失眠，無法入睡

　　4.adversely adv.不利地，有害地

　　5.distress n.憂慮，苦惱

　　6.stuffy adj.不通氣的，缺乏新鮮空氣的

　　7.well-ventilated adj.通風好的

　　8.caffeinated adj.含咖啡因的

　　9.optfor選擇

　　10.camomile n.黃春菊

　　11.adrenalin n.腎上腺素

　　12.synchronise vt.使在時間上一致

　　13.lavender n.熏衣草

　　14.comeupwith找到（答案、解決辦法等）

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