半夜失眠? 專家建議起來讀本書就好了!

If you find yourself waking up with a start at 3am and struggling to nod back off, there could be a very simple solution.

如果你半夜3點醒來、而又難以再次入睡的話，那麼這裏有一個很簡單的解決辦法。

While most people sniff lavender and count sheep, scientist and sleep expert, Wendy Troxel, Ph.D., has another method.

雖然大多數人這個時候都會聞一聞薰衣草或者數羊，但是科學家、睡眠專家溫迪·特羅克塞爾博士還有另外一種方法。

Troxel believes you should actually get out of bed and do a 'relaxing' activity - such as read a book - to help you drift back off to sleep.

特羅克塞爾認爲，這時你應該離開被窩、做一種“放鬆”的活動--比如讀一本書，從而幫助自己再次入睡。

Speaking to Byrdie, she explained: 'Our brains learn by association, and to sleep well, you want your brain to have a strong learned association between the bed and sleep.

在接受Byrdie採訪時，她解釋說：“我們的大腦通過聯想進行學習，爲了睡個好覺，你想要自己的大腦在'牀'和'睡覺'之間有很強的學習聯想。”

'The key is to distract yourself from the fact that you are not sleeping (so you don't practice worrying in bed), and once your brain is distracted by some other activity, you might actually get sleepy again. At that point, you can return to bed.'

“關鍵是要使你自己不去想你沒有在睡覺這個事實（這樣你就不會在牀上因爲睡不着而焦慮不安），而一旦你的大腦被其他活動分心，你可能就又會想要睡覺了。這個時候，你就可以重返被窩了。”

She also shared other tips for preventing waking up mid-way through the night - and they might surprise you.

她還分享了其他一些防止人們半夜醒來的方法，可能會讓你大吃一驚。

While most people love to work out in the morning, she suggests hitting the gym in the evening to help beat stress, which could prevent sleep issues.

雖然大多數人都喜歡在早上鍛鍊，但是她建議人們應該在晚上纔去健身房，從而舒緩壓力、預防睡眠問題。

She also says it's paramount to wake up at the same time every day. By failing to do this, your brain will be confused about when it should be active and asleep.

她還表示，最重要的是每天都要在同一時間醒來。如果沒有做到這一點的話，那麼你的大腦就會不知道什麼時候該活躍、什麼時候該休息。