Set up a bedtime ritual by taking a warm bath or shower, reading a book or listening to soft music.
养成睡前习惯，泡个热水浴或洗个热水澡，读本书或听轻音乐。
Taking a warm bath or sitting by a fire or doing some exercise can also help the body warm up.
洗一个热水澡或者坐在炉火旁或做运动也可以帮助身体暖和起来。
Instead, read a book, take a warm bath, write down what happened that day or what you need to do tomorrow, update your goals; just keep it relaxing and simple.
相反，你可以看一会书，洗个热水澡，写下今天一天发生的事情或是写写明天要做点什么，更新你的目标；只要放松、简单的就行。
But I'm not going to apologize for that, because after a good cry, I always feel cleansed, like my heart and mind just rubbed each other's backs in a warm bath.
但我并没有因为这点而感到抱歉，因为大哭一场之后，我总是感到洁净了，就像我的心和头脑刚在洗热水澡时相互搓了背。
Establish a pre-sleep ritual such as a warm bath or a few minutes of reading.
建立预先睡眠仪式，如洗个热水澡或阅读几分钟。
This might include taking a warm bath or shower, reading a book, or listening to soothing music - preferably with the lights dimmed.
可以是洗个热水浴或热水澡，读本书，或者听些轻音乐——最好让灯光暗一下。
Taking a warm bath or sitting by a fire or doing some exercise can also help the body warm up. These are all common sense treatments.
洗个热水澡，或者坐在火炉边，或者做做运动都可以温暖身体。这都是常识的治疗方法。
Many of the activities used to calm children before bed are equally effective for their parents, eg. taking a warm bath and playing soothing music.
许多用于哄小孩睡觉的方法对大人同样有效，例如：洗个热水澡、放一些舒缓的音乐。
But at the end of a day, we go home, back to our families, or only back to our apartments, take a warm bath, put our heads on a pillow and fall into a deep sleep.
但一天结束时，我们回到家，回到我们的家人中，或者仅仅是回到我们的公寓，洗个热水澡，把头放在枕头上睡上一个沉沉的觉。
But at the end of a day, we go home, back to our families, or only back to our apartments, take a warm bath, put our heads on a pillow and fall into a deep sleep.
但一天结束时，我们回到家，回到我们的家人中，或者仅仅是回到我们的公寓，洗个热水澡，把头放在枕头上睡上一个沉沉的觉。
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