4. Sleep in a dark room.

Too much light in your room, either blue light from electronics or light peering through the curtains from outside, will interfere with your sleep and the secretion of melatonin. If you can't eliminate certain electronics from your room, nor change to darker curtains or fully-shutting blinds, then invest in a good sleep mask. Don’t forget to take your sleep mask along for long flights as well.

4.睡眠时光线宜暗

无论是电器发的蓝光还是从窗帘透进的光线。房间若是太亮，就会影响你的睡眠，干扰褪黑激素的分泌。如果你无法减少房间里的电器，也不能换副较深的窗帘或不透光百叶窗。那就置购一副深度睡眠眼罩吧。在搭长途航班也不要忘了捎上它。