睡前該做什麼大綱

You've heard of clean eating, but have you heard of clean sleeping? Nicole Scherzinger recently credited her slim figure with getting plenty of zzzzs, while Gwyneth Paltrow says that when it comes to looking good, she prioritises sleep over what she eats - getting 10 hours a night when she can.

聽說過乾淨飲食（clean eating），那你有沒有聽說過乾淨睡眠（clean sleeping）？最近，妮可·舒可辛格表示她的好身材都是睡出來的，而格溫妮絲·帕特洛說道，在擁有好氣色這個問題上，她優先選擇的是睡眠，而不是飲食--可以的話，她每晚會睡10個小時。

But with 50% of over 59s suffering from chronic sleep problems, we asked sleep experts the best way to prepare for bed, if we plan to nod off at 11pm...

但59歲以上的人中，有一半的人都患有慢性睡眠問題，我們請教了睡眠專家：如果我們想在晚上11點睡着，那最好做哪些睡前準備？

Reset your body clock

重置身體時鐘

● Waking up too early or not being able to drop off are both signs that your circadian rhythm (or body clock) is out of balance.

● 起的太早或睡不着都是晝夜節律（或身體時鐘）不平衡的跡象。

● Your body clock takes signals from daylight and darkness, and a recent study showed that light therapy was effective in resetting the circadian rhythms for 57% of insomniacs. All you have to do is sit next to a lightbox, such as the Innolux Rondo Lamp (?79 from Amazon), for 30 minutes a day. If you wake too early, use the lamp in the evening. For late sleepers, 30 minutes in the morning should retrain your body clock.

● 你的身體時鐘從日光和黑暗中獲取信號，最近的一項研究表明：光療有效地治療了57%的失眠患者、重置了他們的晝夜節律。你只需要每天坐在光箱旁30分鐘，比如坐在Innolux Rondo電燈旁邊（亞馬遜，79英鎊）。如果醒的太早，那就在晚上開燈。對於晚睡者而言，早上開燈30分鐘能喚醒你的生物時鐘。

8pm: Three hours to go

晚上8點：還剩3個小時

Aim to eat dinner at least three hours before you turn in, and try to have your biggest meal for lunch. "Keep evening meals light and not too spicy," says sleep consultant Maryanne Taylor. "If you do get hungry, you could have a light snack later in the evening - such as a piece of fruit - or a non-caffeinated drink."

至少在睡前三小時吃完晚餐，儘量把大餐放在中午。"晚飯吃少一點，不要太辣，"睡眠顧問瑪麗安娜·泰勒說道。"如果真的餓了，那你可以在晚些時候吃點零食--比如一點兒水果--或者不含咖啡因的飲料。"

Our bodies digest food best when sitting upright or standing. Lying down after a big meal means you're more likely to suffer from acid reflux, causing heartburn, indigestion and asthma. While you're asleep, your body recovers from the damage of the day - if you've eaten a big meal, your body will have to exert energy on digestion.

坐直或站立是身體消化食物最好的時候。大餐一頓之後躺下意味着你很有可能胃酸迴流，導致胃灼熱、消化不良和哮喘。熟睡的時候，你的身體會從一天的損傷中恢復--如果你吃了一頓豐富的晚餐，那你的身體將不得不消耗能量、消化這些食物。

10pm: One hour to go

晚上10點：還剩1小時

Have a little snack that could help you sleep. "The potassium in bananas has been shown to aid sleep, so they're a great late-night nibble," says Maryanne. Walnuts are also a good choice, because they contain their own source of sleep hormone melatonin, which may help you nod off faster.

吃一點能助你入睡的零食。"研究已表明：香蕉中的鉀元素能助你入睡，所以是很好的深夜零食，"瑪麗安娜說道。核桃也是一個不錯的選擇，因爲它們含有睡眠褪黑激素來源，能幫助你更快入睡。