20個(gè)逆天方法：幫你輕松改善睡眠(雙語(yǔ))

1. SLEEP NAKED

1.裸睡

As well heating you up too much, pyjamas can also be a distraction with tangled drawstrings, bunched-up bottoms and constrictive t-shirts. Maintaining a cool body temperature allows anti-ageing hormone Melatonin to do its work - so shed those layers。

睡衣會(huì)導(dǎo)致體溫上升，有些繁復(fù)的細(xì)帶、綁束邊、緊T恤，還會(huì)讓你分心。保持低體溫可幫助抗老化的褪黑激素生效——所以把那幾層褪下吧!

2. STOP SMOKING

2.睡前戒煙

While many people think that smoking before bed will help them to relax, in actual fact, puffing on a cigarette will do the opposite. The nicotine increases your heart rate and keeps the brain alert, which can be troublesome when you're aiming for an early night。

很多人以為睡前來(lái)一根可以幫助放松，而其實(shí)，吸煙非常不利于睡眠。尼古丁會(huì)加速心率、刺激大腦，如果你想來(lái)場(chǎng)說(shuō)睡就睡的體驗(yàn)，就有點(diǎn)困難了。

3. EAT A BANANA

3.吃根香蕉

The yellow fruit is a great natural source of sleep hormone, melatonin as well as amino acid tryptophan - which are all conducive in helping you reach the land of snooze. So munch away。

這種黃色水果富含睡眠荷爾蒙：褪黑素、氨基酸和色氨酸，都能助你直抵好眠之境。吃吧!

4. SWITCH OFF

4.別看電子設(shè)備

The artificial light from TVs, phones and tablets act as a stimulant that disrupts the body's internal clock. So avoid at all costs especially when the lights are out。

電視機(jī)、手機(jī)、平板電腦顯現(xiàn)的非自然光線會(huì)攪亂我們的生物鐘，所以尤其關(guān)燈后，確保不讓它們閃瞎你的雙眼。

5. HOT MILK

5.喝杯熱牛奶

Yes, it may only seem like an old wives' tale, but drinking a glass of the warm stuff can actually help you drop off quicker. Dairy products are rich in sleep-inducing amino acid, tryptophan, and can contribute to the production of snooze chemicals, serotonin and melatonin。

我知道這聽(tīng)起來(lái)像老太太碎嘴一樣不可靠，但喝點(diǎn)熱的確實(shí)幫助你睡眠。乳制品富含助眠的氨基酸、色氨酸，還能促進(jìn)生成同樣對(duì)睡眠有益的血清素和褪黑素。

6. TURN THE CLOCK AROUND

6.別讓鬧鐘對(duì)著你

Another exercise that many are guilty of is watching the minute hand tick when struggling to get to sleep. We can't help but calculate how many hours we have left of sleep, which can heighten anxiety and make you less able to relax. Hide the alarm clock for a more effortless slumber。

很多人會(huì)在睡不著時(shí)，眼睜睜看著分針滴答走動(dòng)，不能控制地計(jì)算自己的睡眠還剩幾個(gè)小時(shí)。這反而讓你更加焦慮，更無(wú)法放松。想要更輕松地入眠，建議你把鬧鐘藏起來(lái)!

7. TAKE A BATH

7.泡個(gè)澡

Body temperature naturally dips at night, so soaking in a hot tub and raising your temperature, followed by getting out and experiencing a rapid cool-down can automatically make you feel more sleepy come bedtime。

夜間睡眠時(shí)體溫會(huì)自然下降，你可以在溫?zé)岬脑「桌锝瘛嘏眢w，然后出去涼快一下，體溫下降會(huì)令你產(chǎn)生睡意。

8. ESTABLISH A SLEEP ROUTINE

8.養(yǎng)成睡前習(xí)慣

Setting bedtime routines and repeating them every night can help your body realise sleep is imminent, and will add to the drowsy factor. Activities such as laying out your pyjamas, making your lunch for the next day and even brushing your teeth can become sleep-conducive once they are incorporated into a routine。

建立睡前行為習(xí)慣，每天都在睡前做同樣的事，這樣會(huì)給身體釋放睡眠信號(hào)，令它產(chǎn)生睡意。比如你可以把睡衣攤開(kāi)、做第二天的午飯、甚至刷牙，一旦養(yǎng)成，它們會(huì)幫助你產(chǎn)生睡意。

9. NO CAFFEINE AFTER 2PM

9.下午兩點(diǎn)后拒絕咖啡

Many people depend on coffee for that late afternoon pick-up, but it turns out that the caffeine content can be detrimental for getting shut eye later on. Caffeine stays in the body for eight hours, so avoid after 2pm, otherwise your brain will be prevented from entering deep sleep or even falling asleep all together。

很多人下午會(huì)來(lái)杯咖啡提神，但咖啡因會(huì)在體內(nèi)停留八個(gè)小時(shí)，因此要不影響睡眠的話，下午兩點(diǎn)后就不要喝咖啡了。否則大腦會(huì)無(wú)法進(jìn)入深度睡眠，甚至就睡不著了。

10. STAY COOL

10.被子要薄

While many people will pile on the layers in the hopes that this warms them up and produces a deeper level of relaxation, being too hot can actually keep you awake. Slipping in between cool, fresh sheets can help trigger a drop in your temperature. This coolness signals for the body to produce melatonin, the hormone which induces sleep。

大部分人為了保暖和放松，會(huì)把床搞得很暖和，其實(shí)太熱你才睡不著呢。滑進(jìn)涼爽透氣的被褥里，身體的自然降溫會(huì)釋放信號(hào)，幫助產(chǎn)生褪黑素，促進(jìn)睡眠。

11. SPRAY SOME LAVENDER

11.聞聞薰衣草

The aroma of lavender has been proven to slow heart rates and blood pressure and it also has a relaxing effect. Sprinkle a few droplets on your pillow case or even in a hot bath before bed。

已經(jīng)證實(shí)了薰衣草的香味可以降低心率和血壓，有放松功效。你可以在枕頭上或睡前泡澡時(shí)撒上幾滴薰衣草(精油)。

12. SET A SCHEDULE

12.養(yǎng)成睡眠周期

Programme your body to sleep better by getting up at the same time every day and going to sleep at the same time everyday. This way your body is conditioned to feel more alert when you're ready to wake up, and more sleepy when you're ready to hit the hay。

想要睡得更好，你可以試試堅(jiān)持每天在同一時(shí)間起床和睡覺(jué)，讓身體按時(shí)準(zhǔn)備好醒來(lái)和入睡。

13. BLOCK OUT THE NOISE

13.隔音

Whether its a snoring house mate or partying neighbours, loud noise is a distraction that can stop you from nodding off in the first place. If you live and sleep in noisy conditions, invest in a good pair of earplugs to ensure you don't wake up exhausted and cranky。

你可能遇上打呼室友或派對(duì)型鄰居，這樣就不能好好睡覺(jué)啦!如果這樣，花點(diǎn)錢(qián)買(mǎi)對(duì)好耳塞，確保第二天不會(huì)疲憊又暴躁地醒來(lái)。

14. BLOCK OUT THE LIGHT

14.遮光

When the sun goes down and your body is submerged in darkness, it automatically starts producing sleep hormone, melatonin, which means your body feels less alert and sleep is more inviting. Help your body with this process by investing in blackout curtains and switching off all power sources when going to bed. Invest in an eye-mask if necessary。

隨著太陽(yáng)下山，身體包裹在黑暗中，自然生成睡眠荷爾蒙、褪黑素，這時(shí)身體更放松、更易入睡。如果要找回這個(gè)過(guò)程，你可以花點(diǎn)錢(qián)買(mǎi)個(gè)遮光窗簾，睡前關(guān)掉所有電子設(shè)備，必要的話買(mǎi)個(gè)眼罩。

15. BREATHE DEEPLY

15.來(lái)，深呼吸

A big obstacle in being able to get some shut-eye is attempting to quieten down the mind. If this is a problem, observe breathing exercises, which not only calms down the nervous system and slows your heart rate, but also helps focus the mind on something else。

閉不上眼有個(gè)重要原因就是大腦無(wú)法平靜，如果這時(shí)你的問(wèn)題，你可以試試觀察呼吸法。這不僅可以安撫神經(jīng)系統(tǒng)，降低心率，還可以提高你的專注力。

The 4-7-8 breathing exercise has proved very conducive in aiding sleep:

Exhale through your mouth。

Close your mouth and inhale through your nose for 4 seconds。

Hold your breath for 7 counts。

Exhale for 8 counts。

Repeat 3 times。

這種4-7-8呼吸法已經(jīng)證明可以幫助睡眠：

嘴巴呼氣

閉上嘴，鼻子吸氣4秒

憋氣7秒

呼氣8秒

重復(fù)3次

20個(gè)神奇方法 輕松改善睡眠

16. CHECK YOUR MATTRESS

16.檢查床墊

Contrary to popular belief, a person's mattress type should depend on their needs: e.g. whether you have a problematic back or need something firmer or softer. Always ensure to do a 15-minute test in the store, which gives you a sufficient amount of time to test its comfort, and trial it on your stomach and your back。

與普遍認(rèn)知不同，每個(gè)人對(duì)床墊的需求都不同，比如你可能有脊背問(wèn)題，可能需要更堅(jiān)實(shí)或更柔軟的床墊。在商店買(mǎi)床墊之前確保你有15分鐘以上的試睡，這樣你有足夠的時(shí)間測(cè)試舒適度，試試趴著睡仰著睡各種姿勢(shì)吧!(譯者：畫(huà)風(fēng)好美!)

17. CUT OUT BOOZE

17.禁酒

Forget that cheeky nightcap, studies have revealed that although alcohol can help you fall asleep more quickly and more deeply for a while, it is more disruptive to your sleep cycle in the later part of the night. The consumption of alcohol can also cause pauses in your breathing, which can wake you up and keep you awake。

還在宣稱睡前喝酒催眠嗎?已經(jīng)有研究顯示：酒精雖然在短時(shí)間內(nèi)幫助入睡，甚至睡得更深，但它也會(huì)破壞睡眠周期。對(duì)酒精的消化會(huì)引起呼吸停滯，進(jìn)而將你喚醒，然后你就睡不著了。

18. WRITE DOWN YOUR WORRIES

18.對(duì)日記傾訴

One major problem that stops us from nodding off is dwelling on certain things and playing back various scenarios in our heads. This anxiety can up our levels of stress and stop us from slumbering away. Writing down five of your worries before bed every night can help alleviate some of the pressure and help get some of the anxiety off your chest。

你睡不著還可能是因?yàn)槟憧傇谀X海里來(lái)回播放那些擔(dān)憂的情節(jié)。焦慮增加了壓力，讓你徹夜難眠。試試每晚睡前寫(xiě)下五件你憂慮的事吧，也許能幫你從腦海里暫時(shí)清除出去，睡個(gè)好覺(jué)。

19. EXERCISE

19.鍛煉身體

Working out can help relieve stress and muscle tension, and even improve your mood - all helpful factors to improve relaxation. The best time to exercise is between 4-7pm, but ensure that it's not within four hours of your bedtime, as your body temperature and adrenaline levels will be too high to nod off。

鍛煉可以釋放壓力和肌張力，改善情緒，這些都是幫你放松入眠的因素。一天中最好的鍛煉時(shí)機(jī)是下午4-7點(diǎn)，不要在睡前四小時(shí)內(nèi)運(yùn)動(dòng)，因?yàn)轶w溫和腎上腺素過(guò)高會(huì)讓你無(wú)法入睡。

20. LIMIT THE BED TO SLEEP AND SEX

20.除了睡覺(jué)和做愛(ài)，別在床上干別的!

Avoid shuffling paperwork or watching TV in bed. By reserving the bed for only sleep and sex, this conditions people to associate the sight and feel of their bed with sleep and relaxation more than anything else。

不要在床上寫(xiě)東西或看電視。把床保留給睡眠和性愛(ài)，這樣看見(jiàn)床你就會(huì)感覺(jué)放松，睡意浮現(xiàn)。