7个方法保你睡得更香
2013-11-07 08:57:40   来源：37度医学网   作者：  评论：0 点击：

7 ways to ensure you sleep more soundly
7种方法助你睡得更香
Can't get to sleep? Don't try. Instead, make sleep come to you.
难以入睡？别费力，让睡眠不请自来。
ByRodale NewsFri, Aug 17 2012 at 6:07 PM.MNN lists

Dog-tired? Follow these tips for deeper sleep.
感到疲倦不堪？试试以下建议，您会睡得更香。
It may seem strange to think that anyone needs to be told how to fall asleep. But we've all had the experience of waking up in the middle of the night and then having trouble drifting off again. When this becomes an almost nightly occurrence, figuring out how to fall asleep quickly instead of tossing and turning till dawn could becomes critical for your quality of life and your health. Unfortunately, that desperate need to fall asleep can become one of the things that keeps you awake.
想到有人需要别人教他们如何入睡，可能感觉有点奇怪。但我们都有这样的经历，半夜醒来再难入睡。当这种情况几乎每夜光临时，与其辗转反侧，倒不如想好怎样快速入睡，这决定了你的生活质量和健康。不幸的是，对入睡的极度渴望可能让你愈加睡不着。
Previously, we discussed the importance of sleep for your health, and some ways to make sure you get as much as you need. For people who have difficulty sleeping, the basic practices that can help you to sleep soundly are relatively simple:
我们之前讨论了睡眠之于健康的重要性，还有一些保证你得到足够睡眠的方法。对于入睡困难的人，有些相对简单的基本练习可以帮你睡得更香甜：
Maintain a regular sleep-wake schedule.
Exercise aerobically most days of the week.
Avoid eating, drinking alcohol, and exercising two to three hours before bedtime.
Avoid caffeine in the afternoon and evening. If you are very sensitive to caffeine, avoid it completely.
Make sure you're not taking medication that affects your sleep.
Enjoy a relaxing evening routine before bed; that might include a hot bath or shower, a cup of herbal tea, time listening to relaxing music, and reading.
Make sure your bedroom is cool, dark, quiet, and uncluttered, and use your bed only for sleep and for sex.
1. 保持规律的作息时间。
2. 每周大部分时间坚持有氧锻炼。
3. 睡觉前2至3个小时不要进食、喝酒或者运动。
4. 下午和晚间不要摄入咖啡因，如果你对咖啡因非常敏感，要完全戒掉。
5. 要保证不服用影响睡眠的药物。
6. 睡前享受一个放松的夜晚，可以洗个热水澡，来杯花草茶，聆听轻松的音乐或者花点时间阅读。
7. 保证卧室的清爽、光线暗、安静和整洁，保证你的床只用来睡觉或者做爱。
But supposed you've done all that, and you still wake up during the night. What then? The good news is that you can learn how to fall asleep again when that happens, and get the rest you need.
但是假设以上你全都做到了，却仍会在半夜醒来，怎么办呢？好消息是万一半夜醒来你可以通过学习如何再次入睡，以得到足够的休息。

THE DETAILS: A good next step is to arrange a consultation with your doctor to rule out any physical causes of your sleep difficulty. If your difficulty getting back to sleep is not the result of a physical condition, there are some strategies that can help.
具体方法：下一步最好先咨询你的医生，以排除任何引起失眠的身体方面的因素。如果你醒后入睡困难不是身体不适造成的，那么这有一些策略可能会帮到你。
First, be aware that everyone wakes up during the night. Light sleepers wake up more often than sound sleepers, and they tend to have more trouble getting back to sleep. Sound sleepers wake up for a few seconds and get right back to sleep.
首先，要意识到每个人都会半夜醒来。只不过轻度睡眠者较于深度睡眠者更加频繁，而且更不容易再次入睡。深度睡眠者只醒来几秒钟，然后马上会再次进入梦乡。
One reason light sleepers have trouble getting back to sleep is that their minds become active when they wake up. They start thinking about daytime concerns, and their bodies react to their thoughts with increased energy and alertness. In addition, when people with sleep difficulties wake up during the night, they often start worrying about whether they will get back to sleep. And then…catch-22…their anxiety about getting back to sleep prevents them from sleeping.
轻度睡眠者醒后不易入睡的一个原因是，他们的思维在醒来时会变得活跃。他们一醒来便开始琢磨白天担心的事儿，身体会对思想做出反应而开始积蓄能量，并更机敏。另外，当入睡困难的人们半夜醒来时，他们常常会开始担心是否能够再睡着。于是...摆脱不了的...他们对于能否再睡着的焦虑让他们难以入睡。

WHAT IT MEANS: Once you're awake, you can't force yourself get back to sleep. All you'll accomplish is rousing yourself to greater wakefulness. But if instead of chasing sleep you let your body relax and your mind be at ease, sleep will come to you. Here are some easy ways to do that:
这意味着：一旦你醒来，不能强迫自己睡着，你要做的所有努力只会唤起自己，更加清醒。但如果不去追逐睡意，而是放松你的身体，让头脑舒适，睡意自然会再次光顾。这有些简单的方法：
? Remember that nighttime is for sleeping, not thinking. If you find yourself worrying about something, remind yourself that you can think about it tomorrow, during the day. You can think more creatively and constructively during the day, so just set aside your concerns for now. If you worry that you won't get back to it, jot down your thoughts for later.
*牢记夜晚是用来睡觉的，不是用来思考的。如果你发现自己在为什么事儿担心，提醒自己可以明天白天的时候再去想它。白天你的思维会更有创造力及建设性，所以现在就收起你的担忧吧。如果你担心会忘记，那就草草记下你的想法等回头再解决。
? Seek pleasant memories. Let your mind turn toward things that bring a feeling of contentment, rather than concern. Think about the people and things in your life that you appreciate. Remember a pleasant event or envision a beautiful place in vivid detail…a walk in the woods, a beautiful garden, a fabulous movie.
*寻找愉快的记忆。让你的心思转向可以带来满足感的事物，而不是让你担心的事物。想想你的生活中出现的那些让你感激的人和事。回忆一个愉快的事儿或者想象一个美丽的地方，细节要生动...一次在林中的漫步，一座美丽的花园，一场美妙的电影。
? Ride the wave. If concerns do enter your mind, don't struggle to resist them. See if you can just observe your thoughts without getting emotionally involved in them. You might imagine they are like clouds floating across the sky, or waves on the ocean rising and falling.
*乘“浪”。如果忧思袭来，不要奋力抵抗。看看你是否可以不带感情的观察你的思想。你可以把它们想象成漂浮在天空的云朵，或者是海面上起起落落的波浪。
? Control your breathing. Shift into slow, rhythmic abdominal or diaphragmatic breathing, inhaling and exhaling through your nose. As you breathe in, imagine you are breathing a soft, soothing feeling of peacefulness into the center of your body. As you breathe out, imagine you are sending that peacefulness into all the rest of your body, including your arms, legs, and head.
*控制你的呼吸。换成缓慢的，有节奏的腹式呼吸，通过鼻子吸入和呼出。当吸气时，想象自己正将柔软的怡人的平和感受带入身体的中心。当呼气时，想象自己正将这平和感受带入身体其余所有部分，包括你的胳膊、腿部和头部。
? Give yourself a massage. Massaging specific acupuncture points relieves tension and releases your body's natural sleep substances.
First, massage the crown of your head in a circular motion using your index and third fingers for 30 seconds.
Next, using your two index finger tips simultaneously, make small circular movements at the outer ends of your eyebrows for 30 seconds.
Then, using the pads of your thumbs, wipe the upper, and then the lower edges of your eye sockets, from the inner to the outer corners.
Then, rub the palms of your hands together until they feel warm, and place them over your eyes for 45 seconds. Gently rest the heels of your hands over your closed eyelids for another 30 seconds.
*给自己做个按摩。按摩特定的穴位可以缓解紧张的情绪，释放身体自然睡眠的物质。
1. 首先，用你的食指和中指以圆周的方式按摩头顶，坚持30秒钟。
2. 接下来，用你的两个食指指尖同时在眉毛外端划小圈按摩30秒钟。
3. 然后，用你的大拇指指肚从里到外刮拭上下眼眶边缘。
4. 接着，双手摩擦直到感觉微热后盖住双眼坚持45秒钟。将双手根部轻轻的放在合着的眼皮上再来30秒钟。
You can use slow, rhythmic breathing and acupressure, along with the thought-shifting techniques described above, to help you relax and get back to sleep. Even if it takes a little while to fall back asleep, the restful time awake will help to balance and replenish your body.
你可以用缓慢的、有节奏的呼吸，以及上述的思想转换技巧，来帮助自己放松从而再入梦乡。即使再睡着需要花点时间，醒着时充分休息的时光也会帮助平衡身体并重注精力。

If it takes longer than 30 minutes to get to sleep, go into another room and read in low light until you feel sleepy, and then go back to sleep in your bedroom. Remember, if you don't try too hard to get back to sleep, eventually sleep will come to you.
如果超过30分钟还没有睡着，就去另一个房间，在较暗的灯光下阅读直到有睡意，然后再回到卧室睡觉。记住，若你不去太过努力的尝试再次入睡，最终周公会不请自来。