帮助你自然入睡的5件事

帮助你自然入睡的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组成部分。我们都喜欢晚上睡个好觉，讨厌因为没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.

在这个数字时代，我们大多数人都喜欢电子产品，无论是平板电脑、手机、游戏机、笔记本电脑还是电视。但这些事情占用了我们很多时间，而且对睡眠毫无帮助。

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.

除了睡眠卫生，这里有一些帮助你睡眠的自然方法，你可以马上尝试，其中一些你可能以前没有遇到过。即使有了最好的睡眠习惯和行为，我们仍然很难睡个好觉，而有办法来处理这个问题是非常宝贵的。

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.

正念将我们的注意力从试着不去想这些事情转移到接受这些想法和感受会不时出现，注意到它们的存在而不是与它们抗争。然后，当你躺在床上，把你的注意力转移到你的呼吸上，简单地数1时吸气，数2时呼气。慢慢地这样做，让你的肺在你前进的过程中充满和清空。

2. Weighted Blankets

盖厚毯子

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觉描述为被拥抱着。关于使用加重毛毯的效果有很多研究，最近发表在《临床与睡眠医学杂志》上的一项研究证实了使用加重毛毯的好处。它们已经帮助许多人减少了入睡时间(从睡梦中醒来的时间)和夜间醒来的次数。

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.

它本质上是一种入睡后的冥想。这是一种你实际上不需要移动的瑜伽。你只是躺在你的羽绒被下——舒适而温暖——听录音就会昏昏欲睡。

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.

把它想象成一种躺在床上的宁静瑜伽，要求你听一段瑜伽Nidra录音来帮助你的身心恢复到宁静的睡眠状态。你可以在YouTube上找到一些录音来尝试一下这个技巧。我不知道有谁在一段瑜伽Nidra后还没睡着。

4. White Noise

白噪声

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.

如果你觉得最轻微的噪音会干扰你的睡眠，那么你可能会发现白噪音很有帮助。白噪音是指频率较宽的声波组合在一起形成的声音，能屏蔽背景噪音，减少你对外界声音的注意。这样做，白噪音就像一个恒定的环境声音，帮助掩盖周围的噪音。

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.

许多人发现白噪音的节奏使人舒适和放松。在你冲出去买一个白噪音机器来测试它是否对你有帮助之前，在YouTube上有很多白噪音的录音可以尝试。

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.

试着保持一致，有一定程度的坚持。很多事情第一次行不通，但这并不意味着它们根本行不通。放弃快速解决问题的想法，转而专注于以灵活的态度进行试验，可能会有所帮助。

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.

从个人经验来看，把注意力从试着睡觉转移到接受可能不会发生的事情上有助于减轻压力，减少睡眠压力。

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.

我们越是挣扎着入睡，就会感到越沮丧，也就越不愿意去忍受那些产生的不想要的想法和感受。这会让我们感到紧张和焦虑。这实际上提高了清醒度，神经系统变得越来越活跃，结果恶化了睡眠问题。

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们将经历不想要的想法和感受。我们应该接受这样的事实:我们可能会因为这些问题而睡得不好。我们应该集中精力休息，让不适继续存在，而不是与之抗争。

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.

我们对睡眠问题的态度越宽容，我们就越愿意经历糟糕的睡眠。这通常会导致更少的挣扎，更少的唤起，有趣的是，可以提高睡眠水平。