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13. Take a combination supplement with 600 mg calcium and 300 mg magnesium before bed. Not only will you be providing your bones with a healthy dose of minerals, but magnesium is a natural sedative. Additionally, calcium helps regulate muscle movements. Too little of either can lead to leg cramps, and even a slight deficiency of magnesium can leave you lying there with a racing mind.
13.睡前服用600毫克的钙以及300毫克的镁以补充体内化合物。你不止给骨头补充了必需剂量的钙质，还摄入了镁这种自然镇定剂。此外，钙还能调节肌肉运动。这两者中缺了任一样都会导致腿部抽筋，即使是稍微缺点镁，也能导致你在躺着的时候脑子一团糟，静不下来。
14. Eat a handful of walnuts before bed. Walnuts are a good source of tryptophan, a sleep-enhancing amino acid.
14.睡前吃一小把核桃。核桃富含色氨酸，这是一种能促进睡眠的氨基酸。
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