If you are unable to get to sleep within 15 minutes, go to another quiet place and lie down until you feel ready to fall asleep, and then return to your bedroom to sleep.

如果你在15分钟内不能入睡，去另外一个安静的地方躺下直到你感觉你可以入睡，然后返回你的卧室睡觉。

youdao

Buy a white-noise machine and use it when you go to sleep. The soothing sound will help you fall and stay asleep.

白噪音这种舒缓的声响能够帮你进入梦乡而且让你睡得很沉。

youdao

Keep cool - you fall asleep faster and sleep better if the bedroom is cooler. A lower room temperature lowers core body temp, and helps you go to sleep.

温度低一点—如果卧室温度低一点，那你能更快入梦，睡眠质量也会更好。卧室里的温度低一点可以降低身体活动的温度，从而有助你入睡。

youdao

Last August,a study in the journal Sleep Medicine said children who go to bed after nine o'clock took longer to fall asleep and slept less.

VOA: special.2010.06.09