幫助你自然入睡的5件事

幫助你自然入睡的5件事

Sleep is an essential part of everyday life. We all love a good night’s sleep and loathe the tiredness and lack of concentration that comes from not having slept well.

睡眠是日常生活的重要組成部分。我們都喜歡晚上睡個(gè)好覺，討厭因?yàn)闆]有睡好而感到疲倦和注意力不集中。

In this digital age, most of us love our electronics, whether it’s a tablet, mobile phone, games console, laptop or TV. But these things take up a lot of our time, and they do not help with sleep at all.

在這個(gè)數(shù)字時(shí)代，我們大多數(shù)人都喜歡電子產(chǎn)品，無論是平板電腦、手機(jī)、游戲機(jī)、筆記本電腦還是電視。但這些事情占用了我們很多時(shí)間，而且對(duì)睡眠毫無幫助。

In addition to sleep hygiene, here are some natural things to help you sleep, that you can try straight away, some of which you may not have come across before. Even with the best routines and behaviors around sleep, we can still struggle to get some decent shut-eye, and having ways to deal with that can be invaluable.

除了睡眠衛(wèi)生，這里有一些幫助你睡眠的自然方法，你可以馬上嘗試，其中一些你可能以前沒有遇到過。即使有了最好的睡眠習(xí)慣和行為，我們?nèi)匀缓茈y睡個(gè)好覺，而有辦法來處理這個(gè)問題是非常寶貴的。

1. Mindfulness and Breathing

正念和呼吸

Mindfulness shifts our focus from trying not to think about these things to accepting that these thoughts and feelings will come and then, noticing their presence without struggling against them. Then, as you lie still in your bed, move your focus to your breath and simply count 1 on every inhale and 2 on every exhale. Do this very slowly, allowing your lungs to fill and empty as you go.

正念將我們的注意力從試著不去想這些事情轉(zhuǎn)移到接受這些想法和感受會(huì)不時(shí)出現(xiàn)，注意到它們的存在而不是與它們抗?fàn)?。然后，?dāng)你躺在床上，把你的注意力轉(zhuǎn)移到你的呼吸上，簡(jiǎn)單地?cái)?shù)1時(shí)吸氣，數(shù)2時(shí)呼氣。慢慢地這樣做，讓你的肺在你前進(jìn)的過程中充滿和清空。

2. Weighted Blankets

蓋厚毯子

Some people have described the feeling of a weighted blanket as being hugged. There has been lots of research on the effectiveness of using weighted blankets, and a recent study in the Journal of Clinical and Sleep Medicine confirmed the benefits of using them. They have helped many people reduce sleep onset time (the time it takes to get off to sleep) and the number of nighttime awakenings.

有些人把毯子加重的感覺描述為被擁抱著。關(guān)于使用加重毛毯的效果有很多研究，最近發(fā)表在《臨床與睡眠醫(yī)學(xué)雜志》上的一項(xiàng)研究證實(shí)了使用加重毛毯的好處。它們已經(jīng)幫助許多人減少了入睡時(shí)間(從睡夢(mèng)中醒來的時(shí)間)和夜間醒來的次數(shù)。

3. Yoga

瑜伽

It’s essentially a type of meditation of the experience of falling asleep. This is a type of yoga where you don’t actually have to move. You just lie still under your duvet—cozy and warm—and are talked into sleepiness by listening to a recording.

它本質(zhì)上是一種入睡后的冥想。這是一種你實(shí)際上不需要移動(dòng)的瑜伽。你只是躺在你的羽絨被下——舒適而溫暖——聽錄音就會(huì)昏昏欲睡。

Think of it as a type of restful yoga in bed, requiring you to listen to a Yoga Nidra recording to help your mind and body restore themselves to a restful sleep state. You can find recordings on YouTube to give this technique a try. I don’t know anyone who hasn’t fallen asleep after a session of Yoga Nidra.

把它想象成一種躺在床上的寧靜瑜伽，要求你聽一段瑜伽Nidra錄音來幫助你的身心恢復(fù)到寧靜的睡眠狀態(tài)。你可以在YouTube上找到一些錄音來嘗試一下這個(gè)技巧。我不知道有誰在一段瑜伽Nidra后還沒睡著。

4. White Noise

白噪聲

If you are someone who experiences the slightest noise as disruptive to your sleep, then you might find white noise helpful. White noise is when sound waves of a broad spectrum of frequencies are combined to form a sound that blocks out background noise, reducing your attention to external sound. By doing this, white noise acts as a constant ambient sound to help mask the surrounding noise.

如果你覺得最輕微的噪音會(huì)干擾你的睡眠，那么你可能會(huì)發(fā)現(xiàn)白噪音很有幫助。白噪音是指頻率較寬的聲波組合在一起形成的聲音，能屏蔽背景噪音，減少你對(duì)外界聲音的注意。這樣做，白噪音就像一個(gè)恒定的環(huán)境聲音，幫助掩蓋周圍的噪音。

Many people find the rhythm of white noise soothing and relaxing. Before you rush out and buy a white noise machine to test out whether it could help you or not, there are plenty of white noise recordings available on YouTube.

許多人發(fā)現(xiàn)白噪音的節(jié)奏使人舒適和放松。在你沖出去買一個(gè)白噪音機(jī)器來測(cè)試它是否對(duì)你有幫助之前，在YouTube上有很多白噪音的錄音可以嘗試。

Try to be consistent, with some level of persistence. Many things don’t work the first time, but that doesn’t mean they won’t work at all. Moving away from the idea of a quick fix to focusing on experimenting with a flexible attitude can be helpful.

試著保持一致，有一定程度的堅(jiān)持。很多事情第一次行不通，但這并不意味著它們根本行不通。放棄快速解決問題的想法，轉(zhuǎn)而專注于以靈活的態(tài)度進(jìn)行試驗(yàn)，可能會(huì)有所幫助。

5. Acceptance

接受

From personal experience, changing the focus from trying to sleep to accepting it might not happen helps take the pressure off and reduce sleep stress.

從個(gè)人經(jīng)驗(yàn)來看，把注意力從試著睡覺轉(zhuǎn)移到接受可能不會(huì)發(fā)生的事情上有助于減輕壓力，減少睡眠壓力。

The more we struggle to sleep, the more frustrated we can feel, and the more unwilling we can become of tolerating and experiencing unwanted thoughts and feelings that arise. This can leave us wired with stress and anxiety. This actually heightens wakefulness, with the nervous system becoming increasingly activated and consequently, worsening sleep problems.

我們?cè)绞菕暝胨?，就?huì)感到越沮喪，也就越不愿意去忍受那些產(chǎn)生的不想要的想法和感受。這會(huì)讓我們感到緊張和焦慮。這實(shí)際上提高了清醒度，神經(jīng)系統(tǒng)變得越來越活躍，結(jié)果惡化了睡眠問題。

The purpose of acceptance is to accept that we will experience unwanted thoughts and feelings. We should accept that we may not sleep so well given the problems we are having, and move to focus on resting and allowing discomfort to be present instead of struggling against it.

接受的目的是接受我們將經(jīng)歷不想要的想法和感受。我們應(yīng)該接受這樣的事實(shí):我們可能會(huì)因?yàn)檫@些問題而睡得不好。我們應(yīng)該集中精力休息，讓不適繼續(xù)存在，而不是與之抗?fàn)帯?/p>

The more accepting our attitude towards whatever problems we are having with sleep, the greater the willingness is to experience poor sleep. This often results in fewer struggles, less arousal, and interestingly, improved levels of sleepiness.

我們對(duì)睡眠問題的態(tài)度越寬容，我們就越愿意經(jīng)歷糟糕的睡眠。這通常會(huì)導(dǎo)致更少的掙扎，更少的喚起，有趣的是，可以提高睡眠水平。