Sleep Healthier, Live Healthier with AKEMI Sleepedia

Sleep Healthier, Live Healthier with AKEMI Sleepedia

AKEMI Sleepedia陪你健康睡，活健康

AKEMI Sleepedia features German revolutionary microfibre technology in bedding products that will help you to improve your body health, sleep comfort and promotes the feeling of well-being.

AKEMI Sleepedia 与德国革命性微纤维的床上用品，帮助你提高睡眠质量、健康与舒适的睡眠。

SLEEPEDIA SUPRELLE™ Ultra- If you have allergies, asthma, sensitive skin or rhinitis, give this pillow a try. It is a proven German technology tested against all health and safety requirements, providing long lasting comfort sleep with guaranteed cleanliness that ensures a healthy sleep. The good nature of this pillow is to prevent the development of dust mites. No more skin irritation, no more morning sinus and no more itchy red eyes.    

SLEEPEDIA SUPRELLE™ Ultra：如果你有过敏症、哮喘、敏感皮肤或鼻窦炎，这枕头能替你解决问题。经过德国技术测试，完全符合健康和安全需求，确保为你带来既安逸、舒适又干净的睡眠环境。天然的防尘螨功能，不会对皮肤造成任何伤害及刺激，让你远离鼻窦炎及眼睛发痒问题。

SLEEPEDIA SUPRELLE™ Micro Plus- Its fibre is 6 times finer and 8 times shorter than standard fibre that makes it comfier, bouncier and fluffier. The patented fibre has slow release effect which allows it to gradually return to its original shape and giving your body the maximum support.
This down-like touch pillow confirms your body comfortably all night. 

SLEEPEDIA SUPRELLE™ Micro Plus：微纤维与普通纤维相比下，来得6倍幼细及8倍短，使得枕头更富弹性及柔软。其专利纤维具有缓释效果，枕头能逐渐恢复原来形状，增加对身体最大的支撑度。独特的柔软性让你一觉睡到天亮。

SLEEPEDIA SUPRELLE™ Eco Fresh TENCEL® Plus- It is made with two complimentary eco-friendly fibres that offer a highly breathable and quick drying and excellent moisture absorption performance. It regulates your body temperature to ensure a dry-cool and pleasant sleeping environment all night long.

SLEEPEDIA SUPRELLE™ Eco Fresh TENCEL® Plus：由两个环保纤维结合而成的高科技纤维有着高度透气性、速干及优良的吸湿功能。完美调节体温，以确保任何时候都保持干爽透气，给你整夜凉爽宜人的睡眠环境。

By: Pek Yeng & Asikin

8 Ways To Sleep Better

8 Ways To Sleep Better

8个方法让你好入睡

During sleep, the body repairs itself, our bodies are renewed and refreshed after sleep. How many hours do you spend in sleep? So let’s see what we can do to sleep better.

在睡眠过程中，身体会进行自我修复，隔天起床后身体就像充足电，精神爽朗重新出发。那么你花了多少时间在睡眠上呢？让我们看看能做些什么东西让我们更好地入睡。

Exercise regularly: studies show that exercise can reduce anxiety and improve the quality of sleep, but avoid it a few hours before bedtime.

适量的运动：研究表明，运动可以减少焦虑，改善睡眠质量，但要避免睡前几小时运动，以免影响睡眠。

Comfortable environment: picking the perfect mattress, conform bed sheets, get a heavy duty-curtains to block out light and noise.

舒适的环境：挑选适合自己的床垫，舒服漂亮的床套，厚重的窗帘来遮挡光线和噪音。

Hot shower before bed: to help the mind relax while the rise and fall of body temperature can induce sleepiness.

睡前来个热水澡：以帮助放松身心，身体温度迅速上升又下降能让加重我们的嗜睡感。

No caffeine after morning: drinking it too late can lead to an unwelcome bedtime boost.

早晨后拒喝咖啡：太晚摄取咖啡因可导致难以入眠。

Avoid alcohol close to bedtime: it can disrupt your sleep later in the night.

睡前避免饮酒：酒精能导致中断夜间睡眠。

Hot drinks: to bring the relaxation by drinking a mug of hot drinks like warm milk, hot chocolate or herb tea can make those eyelids a bit heavier.

热饮：热饮能为让身体轻松下来，喝一杯热饮如：牛奶，热巧克力或健康茶能会眼皮顿时感觉沉重而有睡意。

Lavender scent: this scent can be an antidote to insomnia. Try lit up lavender scented candles or essential oils to ease into sleep.

薰衣草的香味：这种香味绝对是失眠的最佳良药。试着点薰衣草香烛或香精油，让你易于进入睡眠状态。

Soothing music: try classical or slow paced contemporary styles for some soothing sound can improve both sleep quality and duration.

舒缓的音乐：尝试听些舒缓的声音如：古典或节奏慢的现代风格，可以改善睡眠质量。

By: Pek Yeng & Asikin

Fengshui Tips: The Placement of Bed

Fengshui Tips: The Placement of Bed

风水教学：床位的摆法

Your bed is the most important fengshui piece of furniture in your entire life. It is the only piece of furniture that has the most intimate connection to your personal energy. The role of fengshui of your bed and your bedroom in relation to your health, well-being, as well as the quality of your relationship cannot be overestimated. There are few things that you have to pay attention to….

卧床是你人生中最重要的风水家具，也是唯一一件家具是你最长时间接触及连接你个人能量的家居。卧室与卧床能影响到你的健康、幸福及感情等等是不能低估的。卧床摆法有几项重点，你必须注重的……

√ Good height

√ 床位高度

To allow for a balanced fengshui energy flow under the bed you need to have your bed at a reasonable height above the floor level. The beds that have built-in storage drawers underneath is considered bad fengshui beds. Because the energy needs to circulate around your body when you sleep, which is not possible if the space underneath the bed is blocked.

为了能让风水能量运转，你的床需要有个适度的高度。市面上有推出床底抽屉以方便收纳物品的卧床，其实是风水的危机。由于对风水来说，需要借着运转才能产生好能量，床底挡着的话，变影响风水。

√ Bed should have a solid wall behind it

√ 床位靠墙

Having a solid wall behind the bed gives the occupant a feeling of safety and security. The ideal position would be to have the head of the bed against the back exterior wall of the house as this is the most secure location of all. If this is not possible the easiest cure for this is to ensure that you have a very solid headboard, the best are those that are either made of very solid wood or covered in very thick fabric.

卧床靠墙能给主人安全感，最佳的摆法是，床头的后方应靠着房子的外墙，因为这是最安全的位置。如果卧床无法靠墙的话，那么最好有个非常坚实的床头来代替墙壁。

× Mirror facing the bed

× 镜子对着卧床

You probably know that a mirror facing the bed is a big fengshui red flag. Either a mirror from a closet door or a piece of furniture or a free standing mirror, you do not want a mirror to reflect your bed.

以风水来说，镜子对着卧床是个大忌。无论是壁橱门或家具或站立镜，都是不适宜照着卧床。

× Beams,  ceiling fan or a chandelier above your bed

× 卧床上方有横梁、吊扇或吊灯

The only thing you want above your bed when you sleep is a soft canopy. This is about it. Nothing heavy, hanging, please do not hang wind chimes and bells above your head, this is bad fengshui.

唯一一样东西能挂上卧床上方的是蚊帐。卧床上方忌挂沉重的物品及风铃，这是风水的禁忌。

× Sharp angles pointing at you when you sleep

× 忌尖角指向你

Be it from the nearby nightstands, from a further away piece of furniture, such as a chest of drawers, or from a sharp wall corner, be sure to neutralize all the sharp energy aiming at your bed.

无论是床头柜、橱柜或墙角都不能直接指向你的卧床，如果无可避免的话，必须要消除这些尖锐感。

× Bed under a sloped ceiling

× 卧床在倾斜天花板的下方

When you spend time under a sloped ceiling, your energy is being heavily constricted and is under constant pressure.  As nighttime is the only time when your body can do the deep work of regenerating itself, sleeping under a sloped ceiling restricts this work, thus one’s health may suffer. Sleeping in a bed under a sloped ceiling can also contribute to emotional instability and low energy. 

当你长时间在倾斜的天花板下，你的能量将会大量的减少。夜间睡眠是让我们体内开始运作修复身体，但是当你睡在倾斜的天花板下，这些能量就会大大地减低，影响体内运作，造成健康影响。而且，也导致情绪不稳定和低能量。

By: Pek Yeng & Asikin

Photo courtesy of iStockphoto

Understanding About Pillow Filler

Understanding About Pillow Filler

你必须知道的枕头填充物

The key to a good night’s sleep is a comfortable pillow, because the position of your head, neck and shoulders greatly impacts your quality of sleep, hence, finding the perfect pillow filling for you is a necessity. Picking out a pillow is the most subjective and personal choice one can make for their personal well-being.

一个舒适的枕头绝对是良好睡眠的关键点。因为你头部、颈部和肩膀的位置能极大地影响你的睡眠质量，所以枕头的填充物绝对非常重要。挑选枕头是最主观的选择，市面上推出多款式的枕头以配合不同人士的喜好的需求。

Polyester

涤纶（聚酯纤维）

Polyester is a man-made plastic and its fibres are utilised as pillow fillers. This is the most popular and most budget-friendly. It’s durable and non allergenic. Polyester fibres are often arranged in three-dimensional clusters that help the pillow hold its shape and provide optimal neck support. 

涤纶是一种人造塑料和纤维被用作枕头填充物。这是目前最流行及最合乎预算的选择。它既耐用又抗过敏。涤纶构造为三维簇帮助保持它的形状，并提供最佳的颈部支撑。

Synthetic materials have some benefits over natural fibres; they are none allergic and odouless, they tend to last longer and they are generally more affordable. It is necessary to clean the pillows regularly; fortunately, they can be machine-washed.

合成材料比天然纤维更胜一筹的是，它们通常都是抗过敏及无异味，耐用性强，而且又经济实惠。你也可以定期清洗枕头，更可以机洗。

Wool

羊毛

Photo courtesy of iStockphoto

This traditional filling takes advantage of the fibre’s ability to lust up to years of wear without losing its shape. A good pillow liner can make wool feel as soft as cotton. 

这是传统的填充物选择，有着耐用、耐损的功能，完美保持枕头形状。

Wool is an excellent renewable pillow filling, it is durable as it can bend back on itself 20,000 times without breaking (cotton will break at 3,200 times, silk at 1,800 times). Wool wicks away extra moisture, keeping your head warm, but dry.

羊毛是一个很好的可再生枕头填充物，坚固耐用，可以承受20,000次挤压还完美如初（棉在3,200次之后就会破损，丝绸在1,800次之后）。羊毛芯能吸湿且干爽，为头部及颈部保暖。

Kapok

木棉

Photo courtesy of iStockphoto

Kapok fibre is very similar to silk, making the pillow feel firm yet soft inside, and doesn’t mat down quickly like cotton ensuring a long life. This filling is also often recommended to allergy sufferers.

木棉纤维像丝绸般柔顺，令枕头既坚固又松软，其蓬松度远胜于棉花填充物，确保枕头的耐用性。此填充物也对过敏患者也是一个好的选择。

Memory Foam

记忆绵

Photo courtesy of iStockphoto

Memory foam was developed in the 1970s by the NASA Ames Research Center to help reduce the g-forces on astronauts during lift-off. This same filling is now used in pillows to allow equal distribution of a person's weight during sleep. 

记忆海绵在1970年由美国宇航局发明，以帮助减少宇航员在升空时的压力。至今，将之利用于枕头填充物，能有效地平均分配一个人的重力。此设计能完美地配合睡眠者的头部及颈部，一旦无压力状态下，枕头会恢复其之前的形状。

The foam conforms to the head and neck, returning to its previous shape once the pressure is removed. This visco-elasticity allows for easy adaptation to head movements during the night. Foam within the pillow has hundreds of holes that provide adequate air circulation to wick any moisture. Since bacteria and mildew cannot live in foam, the pillows are hypo-allergenic. Dust mites are three times less likely to survive on a foam pillow.

这种粘弹性，可以轻松地适应头部在夜间的辗转。这记忆绵有着数百个孔，提供足够的空气流通，防止水分集合。由于细菌和霉菌无法在泡沫里生长，有着卓越的低过敏功能。泡沫枕头与其他填充物枕头相比，有着3倍的抑制尘螨生长功效。

Latex

胶乳

Photo courtesy of iStockphoto

For those looking for an alternative to memory foam, 100% natural latex could be a preferred option, since latex conforms to the body's contours and evenly supports the spine just like memory foam. 

对于那些不喜欢记忆绵质地的人，可以选择100%天然胶乳以作替代。天然胶乳符合人体的轮廓，均匀地支撑脊椎，功能犹如记忆绵。

A favourite amongst allergy sufferers, natural latex has antimicrobial properties that resist dust mites and other allergens as well as being mould and mildew resistant. These pillows, like memory foam, can get warm, but many models come with venting holes to allow body heat and moisture to dissipate! 

天然胶乳具有抗菌、抗尘螨等过敏原及防霉菌，使之成为过敏患者的拥戴者之一。与记忆绵一样，既保暖又能散热及吸湿。

Down Feathers

羽绒

Photo courtesy of iStockphoto

Down feather pillows offer lightweight and softer way for side sleepers to feel comfort able throughout the night. Down consists of the small feathers found underneath the birds outer feathers. The fibres hold warm air close to a person’s head and work as an insulator. Down pillows are durable and will retain their shape over time. Down is gathered from ducks and geese, but eider duck down is the preferred pillow filler.

羽绒枕头既柔软又轻，使侧睡着能在舒适安逸地睡一整个晚上。羽绒是由鸟类腹部或羽毛底下的细小绒毛。羽绒有调温功能，可吸收人体散发流动的热气，隔绝外界冷空气的入侵。羽绒非常持久、耐用，并且保留形状。羽绒通常在鸭子或鹅身上采集，但是绒鸭毛是枕头填充物的首选。

By: Asikin & Pek Yeng

6 Embarrassing Sleep Secrets

6 Embarrassing Sleep Secrets
6大尴尬的睡眠秘密

You may not be aware of your sleeping habits until your partner tells you. Sometimes, these behaviours are a part of the natural sleep process. Other times, what you may create nuisance, like snoring, could be a sign of an underlying sleep problem. Let's see the 6 embarrassing sleep secrets condition.

你可能不知道你睡眠习惯，直到你的床伴告诉你这个事实。有时，这些行为是自然睡眠过程的一部分。其他时候，你可能会滋扰到别人，如：打呼噜，可能是一个潜在睡眠的问题。让我们来探讨下几个尴尬的睡眠秘密状况……

Snoring

打呼噜

Snoring is noisy breathing during sleep. It is a common problem for all ages, and both genders. Snoring is caused by airway narrowing and tissue vibrations in the nasal passages and throat. Snoring can be associated with colds and allergies, but can be a sign of a more serious problem like sleep apnea.

打呼噜是睡眠时呼吸所产生的噪音。在所有年龄和性别中，这是一个常见的问题。打呼噜是由于呼吸过程中气流高速通过上呼吸道的狭窄部位时，振动气道周围的软组织而引起。打呼噜一可能和感冒及过敏有关联，但也可能是一个更严重的问题，如阻塞性睡眠呼吸暂停等。

Drooling

流口水

Drooling in your sleep can be a normal phenomenon or it can occur due to medical conditions that increase salivation. If you drool regularly, you may want to find out if you are at risk for sleep apnea.

在你睡觉时流口水是一种正常的现象，也可能是药物增加唾液分泌的原因。如果你经常流口水，你可能会想，如果你可能要注意是否患上夜间气道堵塞或睡眠呼吸暂停的风

Sleepwalking

梦游

Sleepwalking is a sleep disorder which belongs to Parasomnia family. Sleepwalkers arise from the slow wave sleep stage in a state of low consciousness and perform activities that are usually performed during a state of full consciousness.

梦游是一种睡眠障碍，属于睡眠失调的的一种。梦游者出现的慢波睡眠阶段，低意识的状态和执行活动，通常是在一个全意识状态进行。

Sleep talking

梦呓（说梦话）

Sleep talking is the act of speaking during sleep. Talking in your sleep, whether it sounds like a conversation or just mumbling, is usually harmless by itself. But screaming and yelling with intense fear are associated with night terrors, which are more commonly happened on children than adults. 

梦呓是在睡眠中讲话，听起来像是谈话或只是喃喃自语，本身通常是无害的。但是，强烈地恐惧而造成的尖叫，多半是有夜惊，常见于儿童。他们出现在快速动眼期，所以在早晨醒来后悔忘记昨晚发生的事。 

Bedwetting

尿床

It is the inability to maintain urinary control during sleep. Bedwetting is embarrassing and distressing, but a once-in-a-blue-moon episode is not particularly concerning, especially if you’re dreaming about going to the bathroom. However, repeated bedwetting could indicate a problem, such as nocturnal seizures.

它是在睡眠时无法控制排尿，尿床是非常尴尬和痛苦的。当你梦见自己上厕所的时候，通常都会不自主的尿床。然而，反复尿床却是夜间发作的问题。

Twitching

抽搐

Twitching is involuntary, sudden movements that can occur anytime, including while a person is sleeping. The movements may be temporary, and they may require no treatment, but in some cases, the involuntary movements can be a sign of a medical problem. Several medical conditions can lead to involuntary twitching while sleeping and it helps to recognize the type of twitch in order to track back to the possible cause.

抽搐是不自主的及突然的动作，随时可能发生，包括当一个人处于睡眠状态。变动可能是暂时的，他们可能不需要治疗。但在某个情况下，不自主的抽搐是一个医疗问题。接受了某些医疗后，在睡觉时可能会导致不自主的抽动。

By: Pek Yeng & Asikin

Tips to Eliminate House Mites

Tips to Eliminate House Mites
妙招消除螨虫

Have you ever wondered, to what extent that mites can grow in a year if you do not clean your mattress? How to sleep better at night if your mattress is filled with mites?

有没有想过一张一年没有清洁过的床垫，会累积多少只螨虫呢？每天伴你入眠的床垫，加上螨虫是否觉得难以入睡呢？

Many people overlook the cleanliness of their mattress.  In fact, mattress is a “comfort breeding zone” for bacteria.  A British study revealed that there are averagely 15,000 mites living in a mattress though the home is well-kept. What if a mattress has not been cleaned for three years, conservatively there will be at least more than a billion breeding bacteria.

看似不起眼的床垫，其实是细菌的“安乐窝”。英国的研究发现，即使是很干净的人家，平均每张床上的被褥螨虫和尘埃螨虫至少有1.5万只，一张3年左右没清洁过的床垫，上面的细菌数量至少超过10亿，种类主要以真菌和螨虫为主。

So, to keep your home away from mites, please consider the following four methods:

要保持家居远离螨虫，以下有4种方法：

Method 1: Regular Ventilation

方法一：经常通风

Mites are easy to breed in a dusty and damp environment. To prevent dust mites from being harmful, you need to ensure good ventilation. Frequently open your windows as it allows air to flow in and out of your room, and provides good light transfer. For those who use air conditioners are recommended to do the same thing on a regular basis.

螨虫在潮湿、高温、有棉麻织物和有灰尘的环境下极度容易繁殖。为了防止螨虫祸害，一定要经常打开门窗、坚持通风、透光，特别是在使用空调时就更要注意室内通风和换气。此外，在平时生活中要养成打扫房间的习惯。

Method 2:  Regular Cleaning

方法二：做足清洁

Mites breed quicker in cotton fabrics. You need to keep your closet clean, neat and dry at all time. Wash your sheet, blankets, mattress cover and bed cover with warm water (50° F or higher) at least every two weeks in order to eliminate mites with high temperature water. Home items such as curtains, tablecloths, shelves and potted plants need to be cleaned frequently because they tend to gather dust.

螨虫的在有棉麻织物下生长得特别快，要时常给衣物清洗除尘，并保持衣柜整洁干净。每两周左右可用约50℃左右的热水清洗床上用品一次。卧室里尽量简化布置为妙，以方便打扫除尘。家居内容易聚集灰尘的物品，如：窗帘、桌布、书架、盆栽等，都需适时地做清洁动作。 

Method 3: No Rugs / Carpets
 方法三：室内不铺地毯

Many people like to use carpets. Whether the size is small or large, removing carpets in your living space is definitely great idea, as it is very effective  to reduce dust mites growth.
 很多家庭中都有使用地毯的习惯，无论是大或小，这也是螨虫最容易滋生的地方，如果能够去除卧室中的地毯那就大大地减低螨虫的生长率。

Method 4: Keeping Dust with “Wet Work "
方法四：“湿式作业”清洁方式

Beds, sofas and furniture mites may fly in the air while doing house cleaning work. Anyone inhaled will likely be infected with significant allergic symptoms. So, to avoid this, you can consider using a wet cloth to wipe away layers of dust, in a way to reduce the opportunity for mites to disperse into the air. 
床铺、沙发或家具中的螨虫和它的排泄物随着整理家居时有可能会飞扬在空中，人体吸入直管中，容易引发明显的过敏症状。打扫卫生时，一定要注意使用湿抹布或特别的除螨抹布，避免灰尘扬起，减少螨虫分散到空中的机会。

To conclude, you should always keep your house clean, otherwise mites will accompany. Remedial action is needed because continuous breeding of mites can be harmful to your health.
家居生活中如果不注意的话，就会导致螨虫大量滋生的情况，这个时候就必须要采取一定的补救措施，以此来降低螨虫对人体的危害。

By: Pek Yeng & Asikin

How to Solve Your Insomnia

How to Solve Your Insomnia
如何解决失眠

Insomnia has nowadays become a common problem for urban people due to their unbalanced lifestyle. In general, people sleep about 6 - 9 hours, however, what if one’s sleep is interrupted, a ten-hour sleep may not really suffice to recover. 
不规律的生活习惯造成失眠的夜晚已成为很多城市人的通病。一般人的睡眠大约维持在6 – 9小时，但如果睡眠中途被打断的话，即使10小时的睡眠也不足够。 

Common causes of insomnia are many, and are not limited to family or work stress, ways of working and living, diet intake, drugs, jet lag, excessive thinking, poor physical condition and so on. 
失眠的原因有很多：家庭或工作的压力、职业的生活习惯、刺激性的饮食、药物、时差、脑力思考过度、身体状况差等等。 

In general, insomnia is divided as transient, acute and chronic: 
一般失眠情况分为轻、中及重： 

Transient Insomnia 
短暂性失眠 
Transient insomnia lasts for less than a week. This symptom is generally caused by pressure, stimulation, excitement, anxiety and the change of sleep habits, such as jet lag and night shift working schedules. Although it’s just a minor sign but can lead to chronic insomnia if handled inappropriately.
失眠情况维持小于一周即为短暂性失眠，这类失眠一般是受到压力、刺激、兴奋及焦虑时及睡眠规律改善时，如时差及夜班等；都会患上短暂性失眠。虽然是轻微的征兆，但处理不当会导致慢性失眠。 

Acute Insomnia 
短期性失眠 
Acute insomnia is an inability to consistently sleep well for about a week or a month if worse. It happens because of serious and sustained pressures such as disease, surgery, working problems, interpersonal problems, bad emotions and so on.
失眠状况维持在一周至一个月内，受到严重及持续性的压力如：疾病、开刀、工作或人际关系问题、负面情绪等等。这种失眠与压力有着明显的相关性。 

Chronic Insomnia 
长期性失眠 
Chronic insomnia would remain for a month or even few years. It is often caused by psychological factors such as difficult to fall asleep, psychological conflict, anxiety, mood swings and so on.   
即为慢性失眠，状况维持在一个月或数年。往往由于心理因素而引起，入睡困难、日间疲倦感、越想尽快入睡却难以入睡、加重心理冲突、产生紧张焦虑感、情绪不定等等。 

Here are 5 tips to prevent Insomnia: 
预防失眠有几项简单的原则： 

ONE 
Get yourself a cup of hot milk about half an hour before going to bed. Do it consistently, it helps builing conditional sleep reflex, thus enabling you sleep after a hot milk. 
睡前半小时喝杯热牛奶能有效助眠。长期坚持，就会建立起“入睡条件反射”。一旦喝了热牛奶就能快速入睡。 

TWO 
Avoid caffeinated drinks such as coffee, alcohol, and tea. Coffee, Cola and chocolate drink contain high caffeine which gives negative impact to your sleep. 
睡前2个小时勿喝咖啡、酒精、茶叶等等。咖啡、可口可乐及巧克力含有令人兴奋的咖啡因，影响睡眠。 

THREE 
Take a deep breath. Try this, inhale for 5 seconds, and hold your breath for five seconds, then exhale, repeat it in three times. This action can make you relax, letting your brain to calm down as soon as possible. 
深呼吸：用5秒吸气，然后屏住呼吸5秒，最后吐气，重复3次。此动作可以产生令人放松的物质--内啡肽，让大脑尽快平静下来。 

FOUR 
Have a countdown from 300. If you are awakened at the middle of night, do not turn on the lights or go to toilet. In fact, Bright light affects the brain secretes the melatonin, makes you harder to fall sleep again. Count slowly, breath with each count and concentrate yourself with the 300 numbers. Each number can allow you to feel more relaxed and drift you towards sleep.
倒数300：半夜惊醒的话，千万别开灯，也不要去厕所。开灯会告诉大脑现在就是清晨了，影响大脑分泌褪黑素，让你更难入睡。从300倒数，能帮忙快速入睡。 

FIVE 
If you find yourself unable to fall asleep after 20 minutes, then get up and do something else and then return to the bedroom to sleep. 
遵守20分钟规则，如果你躺下20分钟内都无法入睡，那就起床做点别的事清，直到有睡意再躺回床上。把灯光调暗，播放音乐，待昏昏欲睡之际，就回到床上就能睡着了。 

A good night sleep promotes healthy life. Wish you have a comfort night! 
正常作息与活动能使心情放松，有健康的身心，自然有良好的睡眠。祝你有个安逸的夜晚！

By: Asikin & Pek Yeng