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头放在枕头上就马上睡着了，另一些人甚至在喝了一杯热牛奶后也很难入睡。从长远来看，这是非常危险的，因为你会失眠，第二天早上很累。我们收集了一些让你快速入睡的小窍门。

Change Your Lighting

调整你的灯光

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.、

从卧室的灯到电子设备的光亮，灯光会影响你的睡眠能力。褪黑激素有助于调节你的睡眠-觉醒周期，而你暴露在光线下会控制这些激素水平。睡觉时间到了，黑暗是关键。手机或电视的光线似乎并没有影响你休息的时间，但事实却是如此。在你希望入睡的两个小时之前，你应该避免看任何明亮的屏幕。关掉你的灯可能是值得考虑的。像飞利浦色相线这样的智能灯泡考虑到了这些因素，可以根据你的需要定制，不会影响你入睡的能力，也不会影响你半夜醒来的时候再次入睡。如果你需要在半夜开灯，调暗一点会更好。

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.

如果你喜欢在早上洗澡，你可能需要重新考虑一下你的日常习惯了。有证据表明，在一天结束时把自己洗干净，实际上可以帮助你睡得更好。让你的身体在睡觉前冷却下来是最好的方法。所以，如果你想晚上睡个好觉，那就带上香皂，冲个澡吧。

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.

牛奶含有蛋白质-乳蛋白。这种蛋白质含有大量的色氨酸，它能产生褪黑素，而褪黑素是一种诱导睡眠的激素。”温特博士说。

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饮食(包括蛋清和南瓜籽)有助于改善睡眠。还有一个额外的好处:“牛奶中的钙也有利于色氨酸进入大脑的吸收，”温特博士说。

Stop using a sleep tracker.

停止使用睡眠跟踪器

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.

大约有10%的美国人会定期佩戴健康或睡眠跟踪器，这样当他们昏昏入睡时，就能知道他们到底在做什么。

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.

那应该对你的睡眠有好处，对吗?嗯,不完全是。根据《临床睡眠医学杂志》上发表的一项研究，那些跟踪自己睡眠情况的人上床后会感到获得足够睡眠的压力，并报告说会增加自我诱导的焦虑程度。因此，这可能会使他们无法入睡的情况变得更糟。

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

研究人员将这种现象称为“正睡症”，即专注于完善或改善自己的睡眠数据。

Make your bed a place for sleep.

把你的床整理成睡觉的地方

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.

如果你发现自己躺在床上睡不着，你就经历了研究人员所说的“条件性觉醒”，这是由于在床上做的事情训练了你的大脑，使你保持清醒，就像在睡觉时查看手机上的工作邮件。

“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.

温特博士说:“令人惊讶的是，很多人告诉我，他们每天晚上9点左右上床睡觉，要花两个小时才能入睡。”

So keep your bed a sleeping-only zone.

所以，让你的床成为睡眠专用区域。

Learn how to really rest.

学会如何真正的休息

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.

如果你无法入睡，也不要惊慌——只要你相对放松，你就能获得同样的好处。温特博士说:“休息的好处不亚于睡眠，在某些情况下，它们在认知上无法区分。”

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，由美国国家心理健康研究所资助的一项关于闭眼躺在床上的影响的研究发现，休息时，大脑的一些神经元会关闭，这与睡眠时的情况类似。根据国家睡眠基金会的说法，休息“还可以减轻压力，改善你的情绪，提高警觉性，思维清晰度，创造力和动力。”

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.

不过，休息不会给你带来真正睡眠的全部好处，包括恢复认知、增强记忆能力和调节荷尔蒙。睡眠是真正恢复身心健康的最佳选择，但如果仍难以实现，你可以告诉自己，即使只是休息也能让大脑休息一下，从而让恐慌的大脑平静下来。

Crank up the air conditioning

把空调打开

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，在较冷的温度下睡觉最适合睡眠。为了达到最佳效果，将恒温器设置在60 - 68华氏度之间。

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.

这有助于降低你身体的核心温度，触发一个启动睡眠的过程。另一个选择:床上冷却产品。温特博士说:“在床上试试ChiliPad这样的产品睡觉。”