译语翻译分享-快速入睡的方法有哪些

快速入睡的方法有哪些

What are the ways to fall asleep quickly

1、分散注意力从300倒数，每次递减3

1. Distractions count down from 300, decreasing by 3 each time

很多人入睡难是因为无法分散注意力，而这种复杂无趣的数数方式却是一种有效的分心技巧。

Many people find it difficult to fall asleep because they can't distract their attention, but this complex and boring way of counting is an effective distraction technique.

2、下午2点后别喝咖啡

2. Don't drink coffee after 2 p.m

如果你有入睡困难问题，那么大约下午2点之后，最好不要再进食含咖啡因的食物或饮料。咖啡因在体内的作用可持续8小时以上，50岁后，由于新陈代谢变慢，咖啡因在体内滞留时间甚至达到10个小时。因此，咖啡因不仅影响入睡，而且会降低睡眠质量。

If you have trouble falling asleep，it's best not to eat caffeinated food or drinks after about 2 p.m. The effect of caffeine in the body can last for more than 8 hours. After 50 years of age, due to the slow metabolism, the retention time of caffeine in the body even reaches 10 hours. Therefore, caffeine not only affects sleep, but also reduces sleep quality.

3、睡前冲个热水澡

3. Take a hot bath before going to bed

临睡前60—75分钟洗个热水澡，水温不低于摄氏38度，洗浴时间不少于20分钟。热浴有助于放松肌肉，提高身体核心温度，当你离开浴盆体温会逐渐下降，大脑退黑激素分泌量增加，令人感到疲倦，更容易入睡。

Take a hot bath 60-75 minutes before going to bed. The water temperature is not lower than 38 degrees centigrade, and the bath time is not less than 20 minutes. A hot bath helps to relax muscles and raise the body's core temperature. When you leave the bath, the body temperature will gradually drop, and the brain's melatonin secretion will increase, making you feel tired and easier to fall asleep.

4、睡前4小时停止锻炼

4. Stop exercising 4 hours before going to bed

锻炼有益睡眠。但是睡前4小时内最好不要锻炼，否则锻炼会令身体兴奋，难以入睡。

Exercise is good for sleep. However, it is best not to exercise within 4 hours before going to bed, otherwise exercise will make the body excited and difficult to fall asleep.

5、注意卧室灯光

5. Pay attention to the bedroom lighting

卧室灯光具有调节生物钟的作用。太亮会导致大脑褪黑激素分泌量减少，过于清醒，难以入睡。睡前最好选择较暗且柔和的阅读灯光。睡眠过程中，最好关闭所有光源。

Bedroom lighting can adjust the biological clock. Too bright will lead to the brain melatonin secretion reduced, too awake, difficult to sleep. Before going to bed, it is best to choose a dark and soft reading light. During sleep, it is best to turn off all light sources.

6、限制白天睡眠时间

6. Limit daytime sleep time

大睡要放在晚间。白天打盹可能会导致夜晚睡眠时间被“剥夺”。白天的睡眠时间严格控制在1个小时以内，且不能在下午三点后还睡觉。

Sleep at night. Napping during the day may result in sleep deprivation at night. Sleep time during the day is strictly controlled within 1 hour, and can not sleep after 3 pm.

7、睡前可以适当去倾听旋律轻松优美的音乐，音乐是心灵的治愈师，在轻松愉快的旋律里神游物外，沉浸在幸福愉快之中而忘记烦恼，这样可以营造良好的睡眠环境。

7. Before going to bed, you can properly listen to the melodies of relaxed and beautiful music. Music is the healer of the soul. In the relaxed and happy melody, you can enjoy yourself and forget your troubles, which can create a good sleeping environment.

8、每周进行适量的运动可以帮助提高睡眠质量，男的推荐篮球，女的推荐羽毛球，也可以快走45分钟，或者慢跑30分钟一下，最佳运动时间的下午四点到七点，也可以晚饭后散步一小时左右。

8. Exercise every week can help improve the quality of sleep, men's recommended basketball, women's recommended badminton, can also walk 45 minutes, or jog for 30 minutes, the best exercise time is from 4:00 to 7:00 p.m., or take a walk for about an hour after dinner.

9、如果睡不着，可以看些杂志或者其它书籍，看累了就容易入睡；切勿看电视，看电视容易兴奋，忘记时间，从而对睡眠不利！

9. If you can't sleep, you can read some magazines or other books. If you are tired, you will easily fall asleep. Do not watch TV. Watching TV is easy to get excited and forget the time, which is harmful to sleep!

10、按时上床。坚持按自己习惯的时间上床睡觉，机体在此时间会反应性地要求休息，周末和休息日也应如此。

10. Go to bed on time. Insist on going to bed at the time that you are used to. The organism will ask for a rest at this time, as well as weekends and rest days.

 

From website： https://jingyan.baidu.com/