With everything that’s going on in the world, it’s no wonder many of us have sleep problems. It’s normal at night, especially when stress is keeping you up. Simple steps can help you sleep well. For example, set the comfortable temperature and turn off screens 30 minutes before bed. Here are more easy ways for you.
因为世界上发生的一切，难怪我们中的许多人都有睡眠问题。这在晚上很正常，尤其是当压力让你熬夜的时候。简单的步骤可以帮助改善睡眠。例如，设定舒适的温度，并在睡前30分钟关闭屏幕。这里有一些更简单的方法。

Test your pillow. If you bought your pillow in 2020, it’s already old. Experts suggest buying a new one instead. You’d better replace it every one to two years. If not, it can cause neck pain. When your brain senses the pain, you can’t sleep well.
检查你的枕头。如果你的枕头买自于2020年，那它已经旧了。专家建议买一个新的。你最好每一到两年更换一次。否则，可能会导致颈部疼痛。当你的大脑感觉到疼痛时，你就睡不好了。

Get an hour of sunlight each day. Morning sunlight is useful for good sleep. It tells your brain that it’s time to be awake. It also makes you feel fresh in the morning. It’s necessary to get about 30 minutes’ direct light and two 15-minute outdoor breaks during the day. And the sunlight is helpful to have a good sleep at night.
每天享受一小时的阳光。早晨的阳光有助于良好的睡眠。它告诉你的大脑是时候清醒了。它也让你在早上感觉新鲜。白天需要大约30分钟的直射光和两次15分钟的户外休息。阳光有助于晚上睡个好觉。

Keep salty snacks away before bed. In a study, researchers followed 32l patients with high-salt food and sleep problems for 12 weeks. “More salt woke up people more often to go to the bathroom at night” one researcher says. “When people cut down on salt, their toilet trips were fewer than before.”
睡前不要吃咸零食。在一项研究中，研究人员对32名有高盐食物和睡眠问题的患者进行了为期12周的跟踪调查。一位研究人员说：“更多的盐会让人们更频繁地在晚上去洗手间。当人们减少盐的摄入时，他们上厕所的次数比以前少了。”

Deal with your troubles before dinner. If you need to do with your troubles, don’t wait until night. It’s better to solve them before dinner. Sharing them with friends is a good way. Some researches show that going to bed peacefully makes you sleep better and be joyful the next morning.
晚饭前先解决你的麻烦。如果你需要处理你的麻烦，不要等到晚上。最好在晚饭前解决。与朋友分享是一种很好的方式。一些研究表明，平静地睡觉会让你睡得更好，第二天早上也会很快乐。