快速入睡的方法

快速入睡的方法

Some people oddly fall asleep immediately the moment they lay their head on the pillow, on the other hand, some people find it hard to sleep even after a hot glass of milk. This is very risky in the long run as you would lose sleep and be tired the next morning. We gathered some tips to get you fall asleep quickly.

有些人很奇怪地一把頭放在枕頭上就馬上睡著了，另一些人甚至在喝了一杯熱牛奶后也很難入睡。從長遠(yuǎn)來看，這是非常危險的，因為你會失眠，第二天早上很累。我們收集了一些讓你快速入睡的小竅門。

Change Your Lighting

調(diào)整你的燈光

From the lamps in your bedroom to the glow of your electronic devices, lighting affects your ability to sleep. The melatonin hormone helps regulate your sleep-wake cycle and your exposure to light controls those hormone levels. When it's time to hit the hay, darkness is key. It might seem like the light from your phone or TV isn't messing with your ability to catch some rest, but it is. You should avoid looking at any bright screens up to two hours before you're hoping to fall asleep. It might be worth considering switching out your light bulbs. Smart bulbs like the Philips Hue line take these factors into account and can be customized to your needs to not impact your ability to fall asleep or fall back asleep if you happen to wake up in the middle of the night. If you need to turn on a light in the middle of the night, dimmer is better.、

從臥室的燈到電子設(shè)備的光亮，燈光會影響你的睡眠能力。褪黑激素有助于調(diào)節(jié)你的睡眠-覺醒周期，而你暴露在光線下會控制這些激素水平。睡覺時間到了，黑暗是關(guān)鍵。手機(jī)或電視的光線似乎并沒有影響你休息的時間，但事實卻是如此。在你希望入睡的兩個小時之前，你應(yīng)該避免看任何明亮的屏幕。關(guān)掉你的燈可能是值得考慮的。像飛利浦色相線這樣的智能燈泡考慮到了這些因素，可以根據(jù)你的需要定制，不會影響你入睡的能力，也不會影響你半夜醒來的時候再次入睡。如果你需要在半夜開燈，調(diào)暗一點會更好。

Shower at night

晚上洗澡

You might want to rethink your daily routine if you're a morning shower person. There's evidence that cleaning yourself off at the end of the day can actually helpyou sleep better. Allowing your body to cool down before tucking yourself in for the night is the best way to do it. So grab your go-to soap of choice and hit the shower if you're looking to get a good night's rest.

如果你喜歡在早上洗澡，你可能需要重新考慮一下你的日常習(xí)慣了。有證據(jù)表明，在一天結(jié)束時把自己洗干凈，實際上可以幫助你睡得更好。讓你的身體在睡覺前冷卻下來是最好的方法。所以，如果你想晚上睡個好覺，那就帶上香皂，沖個澡吧。

Drink some milk

喝一些牛奶

"Milk contains the protein α-lactalbumin. This protein contains high amounts of the amino acid tryptophan, which produces melatonin, the hormone that induces sleep," says Dr. Winter.

牛奶含有蛋白質(zhì)-乳蛋白。這種蛋白質(zhì)含有大量的色氨酸，它能產(chǎn)生褪黑素，而褪黑素是一種誘導(dǎo)睡眠的激素。”溫特博士說。

Studies show that diets rich in tryptophan (including egg whites and pumpkin seeds) help improve sleep. And an added bonus: "Milk's calcium also benefits tryptophan's absorption into the brain," says Dr. Winter.

研究表明富含色氨酸的飲食(包括蛋清和南瓜籽)有助于改善睡眠。還有一個額外的好處:“牛奶中的鈣也有利于色氨酸進(jìn)入大腦的吸收，”溫特博士說。

Stop using a sleep tracker.

停止使用睡眠跟蹤器

About 10 percent of the American population wears a fitness or sleep tracker on a regular basis, which can allow them to find out what exactly is going on when they’re zonked out.

大約有10%的美國人會定期佩戴健康或睡眠跟蹤器，這樣當(dāng)他們昏昏入睡時，就能知道他們到底在做什么。

That should be good for your sleep, right? Well, not exactly. According to a studypublished in the Journal of Clinical Sleep Medicine, those who tracked their sleep went to bed feeling pressure to attain an adequate amount of sleep — and reported increased levels of self-induced anxiety. As a result, they may have been making their inability to fall asleep even worse.

那應(yīng)該對你的睡眠有好處，對嗎?嗯,不完全是。根據(jù)《臨床睡眠醫(yī)學(xué)雜志》上發(fā)表的一項研究，那些跟蹤自己睡眠情況的人上床后會感到獲得足夠睡眠的壓力，并報告說會增加自我誘導(dǎo)的焦慮程度。因此，這可能會使他們無法入睡的情況變得更糟。

The researchers dubbed this “orthosomnia,” or the preoccupation or concern with perfecting or improving their sleep data.

研究人員將這種現(xiàn)象稱為“正睡癥”，即專注于完善或改善自己的睡眠數(shù)據(jù)。

Make your bed a place for sleep.

把你的床整理成睡覺的地方

If you've ever found yourself laying in bed unable to sleep, you've experience what researchers call “conditioned arousal,” which is caused by doing things in bed that have trained your brain to keep you awake rather than fall asleep—like checking work email on your phone.

如果你發(fā)現(xiàn)自己躺在床上睡不著，你就經(jīng)歷了研究人員所說的“條件性覺醒”，這是由于在床上做的事情訓(xùn)練了你的大腦，使你保持清醒，就像在睡覺時查看手機(jī)上的工作郵件。

“It's amazing how many people tell me that they go to bed around 9 pm every night and it takes them two hours to fall asleep," says Dr. Winter.

溫特博士說:“令人驚訝的是，很多人告訴我，他們每天晚上9點左右上床睡覺，要花兩個小時才能入睡。”

So keep your bed a sleeping-only zone.

所以，讓你的床成為睡眠專用區(qū)域。

Learn how to really rest.

學(xué)會如何真正的休息

If you're unable to sleep, don't panic — as long as you're relatively relaxed, you'll be reaping many of the same benefits. "The benefits of resting rival those of sleep, and in some cases are cognitively indistinguishable," says Dr. Winter.

如果你無法入睡，也不要驚慌——只要你相對放松，你就能獲得同樣的好處。溫特博士說:“休息的好處不亞于睡眠，在某些情況下，它們在認(rèn)知上無法區(qū)分。”

A 2008 study funded by the National Institute of Mental Health on the effects of lying in bed with your eyes closed found that when resting, some of your brain's neurons turn off, mimicking what happens in sleep. And according to the National Sleep Foundation, resting can "also reduce stress, improve your mood, and increase alertness, mental clarity, creativity, and motivation."

2008年，由美國國家心理健康研究所資助的一項關(guān)于閉眼躺在床上的影響的研究發(fā)現(xiàn)，休息時，大腦的一些神經(jīng)元會關(guān)閉，這與睡眠時的情況類似。根據(jù)國家睡眠基金會的說法，休息“還可以減輕壓力，改善你的情緒，提高警覺性，思維清晰度，創(chuàng)造力和動力。”

Still, resting isn't going to give you the full benefits of real sleep, including cognitive restoration, increased memory abilities, and hormone regulation. Sleep is the best option for true restoration of the mind and body, but if it remains elusive, you can calm your panicking mind by telling yourself even just resting is giving your brain a break.

不過，休息不會給你帶來真正睡眠的全部好處，包括恢復(fù)認(rèn)知、增強(qiáng)記憶能力和調(diào)節(jié)荷爾蒙。睡眠是真正恢復(fù)身心健康的最佳選擇，但如果仍難以實現(xiàn)，你可以告訴自己，即使只是休息也能讓大腦休息一下，從而讓恐慌的大腦平靜下來。

Crank up the air conditioning

把空調(diào)打開

Studies have shown that sleeping in cooler temps is best for sleep. For optimal benefits, set your thermostat between 60t to 68 degrees Fahrenheit.

研究表明，在較冷的溫度下睡覺最適合睡眠。為了達(dá)到最佳效果，將恒溫器設(shè)置在60 - 68華氏度之間。

This helps decrease your body's core temperature, triggering a process that initiates sleep. Another option: bed-cooling products. "Try a product like a ChiliPad on your bed for sleep," says Dr. Winter.

這有助于降低你身體的核心溫度，觸發(fā)一個啟動睡眠的過程。另一個選擇:床上冷卻產(chǎn)品。溫特博士說:“在床上試試ChiliPad這樣的產(chǎn)品睡覺。”