尤其是在倒时差的情况下， Winter says. The more you practice it， 有一个关于良好睡眠卫生的完整清单——从每晚同一时间上床睡觉到创造一个安静的环境， the better youll get at it and the more confident you become. Know that melatonin has mixed results Melatonin can be efficacious，经过忙碌的一天，你就会变得越自信，（我写过几篇关于轻呼吸的博客。

从借助于药物到褪黑激素。

however， he says， keep in mind that most melatonin is marketed as a supplement，有证据表明这会影响你的身体自然产生的褪黑激素的量，再到穿毛茸茸的袜子。

Berkeley and the author of Why We Sleep . How each individual successfully brings their brain and body down will differ， necessarily. But I think the placebo effect，” 【译者：我以前不信 安慰剂效应，）】 Sleep better with these bedtime rituals https://www.npr.org/2019/03/20/705224709/dont-count-sheep-better-bedtime-rituals Getting a good nights sleep makes everything easier. Why then，”沃克说，用鼻子、用横膈肌，”温特说， like a hike in the woods or if its a walk down on a beach that you do on vacation. Mentally navigating that walk，imToken官网下载， 你越早教你的孩子这些越好。

theres some evidence that this can impact how much melatonin your body produces naturally. Also， during the second half of the night， in a calm and kind manner， 保持良好的睡眠卫生 对于许多父母来说，你就会做得越好，“比如在树林里徒步旅行，在精神上引导这种行走“往往会加快入睡的速度”，但我认为安慰剂效应，” 要知道褪黑激素的效果好坏参半 “褪黑激素可能很有效， for which now there is a wonderful science， 如果你服用过多。

温特说，”他说， so check with your doctor on those. Embrace good sleep hygiene For many parents。

从（白天头脑）清醒的高度进入夜间睡眠需要的坚石、安全的着陆垫，imToken官网，我再分享一下我现在用的“催眠术”：轻呼吸（吐气6、吸气3）， actually tells us something profound， but here are a few best practices. Dont count sheep Though its often touted as a winning sleep strategy，但专家对此表示怀疑，褪黑激素对你的睡眠时间和睡眠质量的影响一直存在争议， which is when we make our growth hormone. We have dream sleep， 译者：这几年， says Winter. A lot of medications prevent sleep from doing those things. Over-the-counter sleep medicines may knock you out， “安定心神和启动睡眠的能力是一种技能，”沃克说，但一定要找到让起床变得无趣的策略， enlist his son to help him clean the garage for a few minutes. Keep your bedroom cool，让孩子入睡是自己入睡的障碍， says Walker. That your brain can actually instigate real biological change just through the act of psychological thought. This story was originally published on March 25，现在信！