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WE ARE FOREVER Sunday Column by Vanessa Du 杜宥蓁 

<7 Natural Remedies to Cure Insomnia 7個治療失眠的方法>

There are many reasons that can cause insomnia. Especially nowadays when people are more stressed and often neglect their diet. Some people have a hard time falling asleep, some have a trouble of waking up in the middle of the night. I've experienced insomnia a couple of days ago. I tossed and turned until the sun comes up. That night, I read some articles about how to cure insomnia. And, I am going to share with you some effective natural remedies to help you sleep better and healthier.

有很多原因都會導致人們失眠，特別是現代人壓力大以及營養不均衡。有些人會難以入眠，有些人是常常半夜驚醒。我前幾天也是失眠睡不著覺，翻來覆去，一直到天亮還很清醒。那天晚上我查了一些關於治療失眠的文章。今天就來跟大家分享，如何用天然的方式讓自己睡得更好更健康喔!

1.TURN OFF YOUR COMPUTER: The moving images and videos can make our mind restless. So, put down your mobile device as well. Leave at least 1 hour of time before bed to clear your mind and stop staring at the digital screens. 

關電腦: 動態的圖像和影片會對大腦產生刺激，無法好好休息，所以也不要一直滑手機。給自己睡前至少一個小時的時間，好好讓腦袋淨空，不要一直盯著螢幕看喔!

2.READ A RELAXING BOOK: Or, write a journal. If your are a stressful person, writing everything down can help you clear off everything from your mind. So, you will stop thinking about it when you go to bed. And, a light read is very calming. Make sure you read from paper books and not from Ebooks, because you need to stay away from the digital screen.

閱讀輕鬆的書籍: 或是寫寫日記。如果你是壓力大、很焦慮的人，把心事寫下來可以幫助腦袋淨空，這樣就不會睡覺了還一直在想。看一本輕鬆的故事書也可以幫助放鬆喔! 建議是看一般的印刷書籍而不是電子書，睡前還是不要盯著螢幕比較好。

3.TAKE CALCIUM AND MAGNESIUM: These nutrition is not only good for your bones, it also works well to calm you down. Take the supplement before you go to sleep and relax. Foods like green leaf vegetables, sesame, and oats are high in magnesium. And, milk is a great source for calcium. But, if you prefer taking nutrition supplement, I recommend Forever Calcium, it contains calcium, magnesium, and vitamin D. Magnesium actually helps calcium to absorb, and vitamin D boost the effect as well. Since the calcium and magnesium is the combination we need for relaxation, this product is really convenient.

攝取足夠的鈣和鎂: 這些養份不只是對骨頭好，還可以幫助放鬆! 睡前補充保健食品可以幫助睡眠，平常可以吃一些綠葉蔬菜、芝麻、燕麥等，都含有豐富的鎂，牛奶也是很好的鈣質攝取來源。如果你喜歡以保健食品有效吸收養分的話，我推薦的是永久鎂鈣D錠。鎂可以幫助鈣的吸收，而維生素D也可以加強效果。而鈣和鎂正是我們助眠所需的營養素，所以這樣的產品非常適合睡前吃喔!

4.TAKE VITAMIN B: We all know that vitamin B can help us be more productive, but taking vitamin B during the day actually help us sleep better during the night. Red meat, liver, green leafy vegetables are all great resources. I also recommend Forever Bee Pollen, it contains a wide range of vitamin B, the tryptophan inside stimulates relaxation as well, plus, it is all natural. Another product I love is Forever B12 Plus, B12 supports cellular function, and a deficiency can cause insomnia. 

補充維生素B: 我們都知道B群可以幫助工作效率，但其實白天吃B群也可以幫助我們晚上好睡喔! 紅肉、內臟、綠葉蔬菜等都富含B群。我特別建議永久花粉，它富含天然來源的維生素B群以及幫助眠的色胺酸。另外，永久葉酸B12也可以幫助調理生理機能，如果缺乏了也會導致失眠。

5.LAVENDER ESSENTIAL OIL: Lavender oil is very famous for their calming aromatherapy. You can use it in a diffuser, add a few drop in bath, or massage your neck with it. I also like to rub my hands together to heat up the essential oil and inhale the scent.

薰衣草精油: 薰衣草在香芬療法裡是以助眠聞名的。你可以把它滴在芳香瓶裡，也可以滴幾滴在浴缸裡泡澡用，或是拿來按摩一下肩頸。我喜歡在手掌磨擦溫熱精油後，聞聞它的香味來放鬆自己。

6.DO NOT EAT MIDNIGHT SNACK: Not only does it make you gain fat, but also make you uncomfortable during sleep. Your body will be busy digesting, so it can not be fully rest. Also, it is not a normal time for your body to digest food, they can't digest efficiently. This will end up bloating and build up excess fat.

不要吃消夜: 消夜不只是會增加肥胖，也會因為不舒服而難以入眠。由於身體忙著消化處理食物，沒有辦法好好的休息。也因為半夜並不是正常的消化食物時間，身體也沒辦法有效率的分解吸收食物，就會導致脹氣或者是肥胖喔!

7.SLEEP IN A DARK ROOM: Create a dark cold room to relax your body. And, check if you need to get a new bed, new pillow, or a comfy pj. A comfortable environment is very important to get a good night sleep.

睡在黑暗的房間: 黑暗沒有光源以及涼爽的空間是比較好的睡眠環境。也可以檢查一下是否需要換新的床墊、枕頭、以及睡衣。一個舒適的環境對良好的睡眠品質來說是非常重要的!

I am constantly planning things and thinking about different blogging and designing ideas. So, I try my best to put down my phone and clear my mind. I force myself to stop working by turning off the computer 1 hour before bed. I turn my phone into airplane mode, and start reading or journaling. I don't make plans for the next day before bed, because I would be thinking all about it. Also, I take one tablet of Forever Calcium and Forever B12 Plus before bed. Sometimes the health issue comes from certain nutrition deficiency.

我常常腦筋一直不停的計劃以及想事情。所以我會盡量把手機放下，淨空腦袋。睡前一個小時把電腦關機逼自己不要一直工作。把手機調成飛航模式，並且開始閱讀或寫日誌。我並不會利用睡前的時間規劃隔天的行程，不然我整晚都會在想計畫的事。另外，我還會在睡前吃一顆鎂鈣D錠及一顆葉酸B12。

What do you do to have better sleeping quality?

你是如何改善睡眠品質的呢？