確保優(yōu)質(zhì)睡眠的小技巧：教你如何快速入睡

近來，對(duì)很多人來說充足的睡眠都可望不可及，如果你很難快速入睡，那只會(huì)加重問題的嚴(yán)重性。

Getting enough sleep is a problem for a lot of people these days, and if you have trouble falling asleep fast, that just compounds the issue. The good news is you can learn to fall asleep fast and stay asleep longer so you can get all the sleep you need.

近來，對(duì)很多人來說充足的睡眠都可望不可及，如果你很難快速入睡，那只會(huì)加重問題的嚴(yán)重性。萬幸的就是你可以學(xué)會(huì)快速入睡的方法并且讓睡眠更持久，以便達(dá)到你所需的睡眠長度。

Lifestyle Changes to Help You Fall Asleep Fast

改變生活方式助你快速入睡

If you don’t already work out, getting regular exercise can help you fall asleep more quickly, sleep longer and feel more rested when you wake up. People who are less sedentary reported waking up less through the night and having better sleep quality even when they get the same amount of sleep as someone who gets less exercise.

如果你已經(jīng)工作完畢，進(jìn)行常規(guī)鍛煉能幫助你更快入睡，時(shí)間更長久且醒來時(shí)感覺會(huì)更輕松。報(bào)告指出較少久坐的人在夜間更少醒來，即使是相同的睡眠時(shí)間，他們的質(zhì)量也比少動(dòng)的人的質(zhì)量要好。

Though conventional wisdom has it that exercising too close to bedtime makes it harder to sleep well, recent research suggests exercise at any time of day helps people get better sleep.

雖然傳統(tǒng)的說法是越接近睡前時(shí)間鍛煉就會(huì)越難入睡，但最近的研究表示在一天中的任意時(shí)間鍛煉，都會(huì)有助于人們的睡眠。

Going to bed and waking up at consistent times throughout the week，(yes, including the weekend)，can also help you fall asleep more quickly. Having a consistent bedtime routine, meaning what you do before bed as well as when you hit the sack, is key to falling asleep fast and staying asleep through the night. You’ll do better if you turn off the TV, computer, iPad, phone and any other devices about an hour before bedtime, and if at all possible keep them—and any thoughts of work—outside of the bedroom.

在工作日按時(shí)睡覺，準(zhǔn)時(shí)醒來(當(dāng)然，也包括周末)，這樣可以幫助你更快地入睡。有一個(gè)固定的作息時(shí)間，也就是說在睡覺前該做什么，就寢時(shí)又該做些什么，這是快速入睡和深度睡眠的關(guān)鍵。如果睡前一小時(shí)你關(guān)掉電視，電腦，平板，電話以及其他設(shè)備，盡量把它們和關(guān)于工作的想法關(guān)之門外，這樣會(huì)更好。

Getting Ready for Bed: How to Fall Asleep Fast

睡前準(zhǔn)備：怎樣快速入睡

If you have trouble turning off your brain at bedtime, doing a little journaling to get thoughts out of your head may be helpful. If you won’t find it stressful, make a to-do list for the next day so you won’t keep going over what you need to do over and over again.

如果在睡覺時(shí)你大腦無法沉靜下來，那么寫篇短日志也許會(huì)有幫助，它可以趕走你煩亂的思緒。如果你覺得不打緊的話，還可以為第二天寫一個(gè)代辦清單，這樣你就不必反復(fù)念叨了。

When it’s time for sleep, block out as much noise and light as you can. Use a white noise machine if there are outside noises (or a bedmate’s snoring) to bother you, and think about getting rid of your clock or turning it around if it glows brightly.

在睡覺時(shí)，盡量關(guān)掉聲源和燈光。如果室外的噪音(或室友呼嚕聲)打擾了你，你可以用白噪聲機(jī)，再考慮一下取消鬧鐘，如果它要發(fā)光，就把它轉(zhuǎn)過去。

Keep the room you sleep in cool, since most people tend to fall asleep more quickly when they’re cool compared to when they’re hot.

保持寢室的涼爽，因?yàn)楸绕鹪餆幔蠖鄶?shù)人更傾向于在涼爽的環(huán)境里入睡。

Make your bed as comfortable as possible and try to enforce good sleep posture. Sleeping on your side or back with your neck straight is the best possible way to sleep. You may need to add a pillow between your legs to keep your hips in alignment while you sleep, too.

盡量保持床鋪整潔，擺出良好的睡覺姿勢(shì)。側(cè)身睡或者脖子伸直躺著睡是最佳的睡眠姿勢(shì)。睡覺時(shí)，也許你也需要在腿間放一個(gè)枕頭，以使其保持與臀部的一致。

If you’re still having trouble falling asleep, try a progressive relaxation technique. For example, begin with your feet and feel them relax. Slowly move up your body, relaxing each part as you come to it. Or simply take deep breaths and imagine a calming scene.

如果你仍然難以入睡，那就試試漸進(jìn)放松技巧。比如，從揉腳開始，感覺它們?cè)诜潘伞Ｂ刈韵露希沙诿總€(gè)你到達(dá)的部位。或者深呼吸然后想象一個(gè)靜謐的場(chǎng)景。

Still Having Problems Falling Asleep?

還有入睡難的問題嗎?

If these basic suggestions aren’t helping after a couple of weeks, you may need more help pinpointing what is keeping you from falling asleep fast. You may want to keep a diary for a few weeks detailing things like:

如果這些基本建議在試用兩周之后還沒有效果，也許你就需要詳細(xì)地找出阻礙你快速睡眠的關(guān)鍵因素。可能你也需要寫幾周關(guān)于細(xì)節(jié)的日志，如：

how much sleep you get?

你睡了多久?

how much caffeine you drink?

你喝了多少咖啡?

what you eat?

你吃了什么?

how much you exercise?

運(yùn)動(dòng)量如何?

your energy level through the day?

一天的精神狀態(tài)如何?

anything you try to help you go to sleep and how effective that was?

你所嘗試促進(jìn)睡眠的每個(gè)方法都起了怎樣的效果?

Armed with this information you may be able to figure out what’s causing your problems with falling asleep, or you can take it to a sleep specialist to help you get to the root of the problem.

掌握了這些信息，你可能就能找出睡覺難的原因了，或許你也可以將日志帶到睡眠專家那幫助你找到問題的根源。

近來，對(duì)很多人來說充足的睡眠都可望不可及，如果你很難快速入睡，那只會(huì)加重問題的嚴(yán)重性。

Getting enough sleep is a problem for a lot of people these days, and if you have trouble falling asleep fast, that just compounds the issue. The good news is you can learn to fall asleep fast and stay asleep longer so you can get all the sleep you need.

近來，對(duì)很多人來說充足的睡眠都可望不可及，如果你很難快速入睡，那只會(huì)加重問題的嚴(yán)重性。萬幸的就是你可以學(xué)會(huì)快速入睡的方法并且讓睡眠更持久，以便達(dá)到你所需的睡眠長度。

Lifestyle Changes to Help You Fall Asleep Fast

改變生活方式助你快速入睡

If you don’t already work out, getting regular exercise can help you fall asleep more quickly, sleep longer and feel more rested when you wake up. People who are less sedentary reported waking up less through the night and having better sleep quality even when they get the same amount of sleep as someone who gets less exercise.

如果你已經(jīng)工作完畢，進(jìn)行常規(guī)鍛煉能幫助你更快入睡，時(shí)間更長久且醒來時(shí)感覺會(huì)更輕松。報(bào)告指出較少久坐的人在夜間更少醒來，即使是相同的睡眠時(shí)間，他們的質(zhì)量也比少動(dòng)的人的質(zhì)量要好。

Though conventional wisdom has it that exercising too close to bedtime makes it harder to sleep well, recent research suggests exercise at any time of day helps people get better sleep.

雖然傳統(tǒng)的說法是越接近睡前時(shí)間鍛煉就會(huì)越難入睡，但最近的研究表示在一天中的任意時(shí)間鍛煉，都會(huì)有助于人們的睡眠。

Going to bed and waking up at consistent times throughout the week，(yes, including the weekend)，can also help you fall asleep more quickly. Having a consistent bedtime routine, meaning what you do before bed as well as when you hit the sack, is key to falling asleep fast and staying asleep through the night. You’ll do better if you turn off the TV, computer, iPad, phone and any other devices about an hour before bedtime, and if at all possible keep them—and any thoughts of work—outside of the bedroom.

在工作日按時(shí)睡覺，準(zhǔn)時(shí)醒來(當(dāng)然，也包括周末)，這樣可以幫助你更快地入睡。有一個(gè)固定的作息時(shí)間，也就是說在睡覺前該做什么，就寢時(shí)又該做些什么，這是快速入睡和深度睡眠的關(guān)鍵。如果睡前一小時(shí)你關(guān)掉電視，電腦，平板，電話以及其他設(shè)備，盡量把它們和關(guān)于工作的想法關(guān)之門外，這樣會(huì)更好。

Getting Ready for Bed: How to Fall Asleep Fast

睡前準(zhǔn)備：怎樣快速入睡

If you have trouble turning off your brain at bedtime, doing a little journaling to get thoughts out of your head may be helpful. If you won’t find it stressful, make a to-do list for the next day so you won’t keep going over what you need to do over and over again.

如果在睡覺時(shí)你大腦無法沉靜下來，那么寫篇短日志也許會(huì)有幫助，它可以趕走你煩亂的思緒。如果你覺得不打緊的話，還可以為第二天寫一個(gè)代辦清單，這樣你就不必反復(fù)念叨了。

When it’s time for sleep, block out as much noise and light as you can. Use a white noise machine if there are outside noises (or a bedmate’s snoring) to bother you, and think about getting rid of your clock or turning it around if it glows brightly.

在睡覺時(shí)，盡量關(guān)掉聲源和燈光。如果室外的噪音(或室友呼嚕聲)打擾了你，你可以用白噪聲機(jī)，再考慮一下取消鬧鐘，如果它要發(fā)光，就把它轉(zhuǎn)過去。

Keep the room you sleep in cool, since most people tend to fall asleep more quickly when they’re cool compared to when they’re hot.

保持寢室的涼爽，因?yàn)楸绕鹪餆幔蠖鄶?shù)人更傾向于在涼爽的環(huán)境里入睡。

Make your bed as comfortable as possible and try to enforce good sleep posture. Sleeping on your side or back with your neck straight is the best possible way to sleep. You may need to add a pillow between your legs to keep your hips in alignment while you sleep, too.

盡量保持床鋪整潔，擺出良好的睡覺姿勢(shì)。側(cè)身睡或者脖子伸直躺著睡是最佳的睡眠姿勢(shì)。睡覺時(shí)，也許你也需要在腿間放一個(gè)枕頭，以使其保持與臀部的一致。

If you’re still having trouble falling asleep, try a progressive relaxation technique. For example, begin with your feet and feel them relax. Slowly move up your body, relaxing each part as you come to it. Or simply take deep breaths and imagine a calming scene.

如果你仍然難以入睡，那就試試漸進(jìn)放松技巧。比如，從揉腳開始，感覺它們?cè)诜潘伞Ｂ刈韵露希沙诿總€(gè)你到達(dá)的部位。或者深呼吸然后想象一個(gè)靜謐的場(chǎng)景。

Still Having Problems Falling Asleep?

還有入睡難的問題嗎?

If these basic suggestions aren’t helping after a couple of weeks, you may need more help pinpointing what is keeping you from falling asleep fast. You may want to keep a diary for a few weeks detailing things like:

如果這些基本建議在試用兩周之后還沒有效果，也許你就需要詳細(xì)地找出阻礙你快速睡眠的關(guān)鍵因素。可能你也需要寫幾周關(guān)于細(xì)節(jié)的日志，如：

how much sleep you get?

你睡了多久?

how much caffeine you drink?

你喝了多少咖啡?

what you eat?

你吃了什么?

how much you exercise?

運(yùn)動(dòng)量如何?

your energy level through the day?

一天的精神狀態(tài)如何?

anything you try to help you go to sleep and how effective that was?

你所嘗試促進(jìn)睡眠的每個(gè)方法都起了怎樣的效果?

Armed with this information you may be able to figure out what’s causing your problems with falling asleep, or you can take it to a sleep specialist to help you get to the root of the problem.

掌握了這些信息，你可能就能找出睡覺難的原因了，或許你也可以將日志帶到睡眠專家那幫助你找到問題的根源。