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How can you deal with insomnia?
如何应对失眠？
Lying awake, tossing and turning, and constantly thinking about how much you want to fall asleep but can't is the worst.
躺着睡不着，辗转反侧，不断想着自己多么想入睡却睡不着，这是最糟糕的情况。
But there are a few tricks you can try. If you've been awake in your bed for a while now, get out of bed. Don't train your brain into thinking bed equals frustration.
但你可以尝试一些技巧。如果你已经在床上醒了一段时间，那就下床吧。不要让你的大脑认为床就等于沮丧。
Do something relaxing or boring, like listening to calming music, reading a book, taking a warm bath or trying some gentle stretches.
做一些放松或无聊的事情，比如听舒缓的音乐、看书、洗个热水澡或做一些轻柔的伸展运动。
Avoid screens because you might fall into something that ends up waking you up.
远离屏幕，因为你可能会陷入某种最终让你醒来的事情。
Once you're sleepy, head back to bed and repeat this if needed. You can also try waking up earlier.
一旦你困了，就回到床上，如有需要的话再重复一遍上述活动。你也可以试着早起。
This is a good one to do on the weekends or when you don't have to work.
周末或不用上班的时候，这是一个不错的选择。
You might be really tired that day but you're also likely to fall asleep earlier at night.
那天你可能真的很累，但晚上你也可能会早点入睡。
In the afternoon and evening, ditch the caffeine. And as you wind down, find a soothing bedtime ritual, maybe a warm drink, a bit of deep breathing or whatever chills you out.
下午和晚上，不要喝咖啡。当你放松下来时，找一个舒缓的睡前习惯，比如喝一杯热饮、做一点深呼吸，或者做任何能让你放松的事情。
Avoid the news, emails or anything that revs up your anxiety.
避免新闻、电子邮件或任何让你焦虑的事情。
If you're still stuck, talk to a health care professional. There are a lot of effective treatments out there.
如果你仍然感到焦虑，请咨询医疗保健专业人士。有很多有效的治疗方法。
