Are you suffering from insomnia（失眠）now? It's true that many people are deeply bothered by insomnia. Sleep expert Michael Grandner offers top three tips.
Make a plan and stick to it.
Melatonin（褪黑素）is produced by the body to control when you get sleepy and when you wake up. As night falls, the levels of melatonin rise, becoming a signal to the body that it's time for bed. And the levels naturally fall as daylight comes near, getting you ready to greet the day.
So if your bedtime and wake-up time change from day to day, your body doesn't know how to react. So it's important to have a regular bedtime and wake-up time, even on weekends.
In fact, this tip is so powerful that it can even beat sleep medicine. "Whenever you've been awake for 20 or 30 minutes, either the beginning or the middle of the night, get up. Maybe you just need five minutes to get sleepy, or maybe an hour, but don't spend that time in bed," says Grandner.
Change your attitude about sleep.
Many people see sleeping as the final thing they have to do in a busy day, worth delaying to catch up on housework, schoolwork or others. "See your sleep as the amount of time you need in order to set yourself up for a productive tomorrow. It may sound like a small change, but it's an important one," Grandner adds.
A. Don't lie in bed awake.
B. Take some medicine if you need.
C. That thought needs to be changed.
D. In fact, we can train our brain to fall asleep.
E. The release（释放）of melatonin needs to be at regular times.
