失眠睡不著？幾招讓你輕松秒睡

小伙伴們，你們是不是有時(shí)本來(lái)很困，但躺到床上卻一點(diǎn)也睡不著;是不是有時(shí)在床上翻來(lái)覆去不成眠?快看看這篇文章吧，希望能對(duì)你有所幫助~

What are the best ways of falling asleep quickly?

快速入睡最好的方法是什么?

Here’s the 6 steps I take to fall asleep quickly and get a good night’s sleep.

以下是我快速入睡而且睡得好的6個(gè)步驟。

　
1. Make Your Bedroom Pitch Black

臥室漆黑　

Our brain associate darkness with night, and light with day. Being in a bright room filled with screens decreases melatonin production and makes your body believe it’s daytime.

我們的大腦會(huì)把黑暗和夜晚、光和白天聯(lián)系在一起。在滿是屏幕的明亮房間里體內(nèi)褪黑素會(huì)減少，身體認(rèn)為仍然是白天。

　　
2. Make Your Bedroom Quiet

臥室保持安靜

Sounds can also decrease your sleep quality and wake you up. Get earplugs if you don’t have control over your environment.

聲音也會(huì)降低睡眠質(zhì)量并把你弄醒。如果無(wú)法控制周?chē)h(huán)境就戴上耳塞?！?br />  

3. Sleep in the Perfect Temperature

室內(nèi)溫度適宜睡眠

The ideal sleep temperature is about 65-70°F (18-21 °C).

理想的睡眠溫度約是65-70°F (18-21 °C)。

　　
4. Block Blue Light

躲開(kāi)藍(lán)光

The blue light from devices like phones, TVs and computers decrease melatonin production. The best thing would be to not use devices 3 hours before bedtime, but we all know that’s not going to happen. Fortunately, tech can help us by removing most blue light from the screen. Here’s the free programs for all devices and platforms:

來(lái)自電話、電視和電腦等電子產(chǎn)品的藍(lán)光會(huì)減少體內(nèi)的褪黑素，最好睡前3小時(shí)內(nèi)不用這些設(shè)備，但我們都知道這不可能。幸運(yùn)的是，科技能幫我們從屏幕上移除大部分藍(lán)光。下面就是所有電子產(chǎn)品和平臺(tái)都能用的免費(fèi)程序：

To maximize the benefits, buy a pair of blue blocking glasses. They're good for blocking blue light coming from lamps and devices where these apps aren't available. You'll look dorky, but they can increase sleep quality by 50%.

為了在最大程度上保證睡眠質(zhì)量，可以買(mǎi)一副防藍(lán)光眼鏡，它可以很好地阻擋來(lái)自燈和不能用這些應(yīng)用程序的電子產(chǎn)品的藍(lán)光。雖然看起來(lái)不怎么時(shí)髦，但可以使睡眠質(zhì)量提高50%。

　　
5. Be Smart About What You Eat and Drink

注意飲食

What you consume can affect your sleep significantly. Here’s some suggestions on what to eat to get a great night’s sleep:

飲食對(duì)睡眠有很大影響。下面是幾條關(guān)于改善夜間睡眠的飲食建議：
Cut out caffeine 6 hours before you go to bed.

睡前6小時(shí)內(nèi)不喝含咖啡因飲品。
Stop drinking liquids 1 hour before bedtime.

睡前1小時(shí)不喝東西。
Skip the nightcap: It can make you fall asleep faster, but decreases sleep quality.

睡前不喝酒：雖然喝酒入睡快，但會(huì)降低睡眠質(zhì)量。

　　
6. Wind Down and Clear Your Head

放松并清空大腦　　

Here’s are 3 habits that has countless benefits.

下面這3個(gè)習(xí)慣好處多多。
Gratitude: Write down 3 things you're grateful for every morning, or before you go to sleep. It's proven to make you more relaxed, healthy and happy - and seem to increase sleep quality by 25%.

感恩：每天早晨或睡前寫(xiě)下3件你感激的事。經(jīng)證明這樣做會(huì)使你更放松、更健康、更幸福，睡眠質(zhì)量會(huì)提高25%。
Meditation: Meditation then calms you down and gives you a simple thing to focus on: your breath. Just observe yourself breathing - feel the air coming in and going through your body. Then feel it flowing out.

冥想：冥想能使你冷靜下來(lái)，使你只能把注意力集中在一件簡(jiǎn)單的事上：你的呼吸。只關(guān)注自己的呼吸——感覺(jué)空氣吸進(jìn)來(lái)，流經(jīng)全身，然后呼出去。
Exercise: 150 minutes of moderate to vigorous exercise a week can increase your sleep quality by 65%.

鍛煉;1周進(jìn)行150分鐘逐漸加強(qiáng)的鍛煉能使睡眠質(zhì)量提高65%。

Now you know how to fall asleep fast and get a great night’s sleep.

現(xiàn)在你知道如何快速入睡還能睡個(gè)好覺(jué)了。