随着你开始进入每晚程序化步骤，你大脑就接收到了信号是时候冷静下来，平稳心情，降低应激激素了，从而生理上调整你的睡眠状态。
As you begin to move into your "nightly routine, " your mind will get the signal that it's time to chill out and tune down, dialing down stress hormones and physiologically preparing you for sleep.
避免吃像玉米糖浆这类有害毫无益处的化学制品是重要的，当享受健康食物的时候，你会发现自己好像在一艘平稳行驶的船上，心情愉悦。
It is important to avoid the dead, useless foods that provide nothing but harmful chemicals such as corn syrup. You'll find life is a cruise when eating healthy foods.
睡前做一下动作轻柔的养生瑜伽有助于放松心情，平稳呼吸，无需心跳加速即可减轻肌肉的紧张感。
Getting in a little gentle, restorative yoga before you hit the sack can help put your mind at ease, steady your breath, and reduce muscle tension without revving up your heart.
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