快速进入睡眠以及提高睡眠质量的几点建议Tips for Falling Asleep Faster and Sleeping Better
原文地址：Tips for getting to sleep faster & sleeping better
从小到大，我几乎一直都被睡眠的问题所困扰。我不是一个失眠者，我只是一直在思考。我会躺在床上考虑明天我想做什么或者今天我应该做什么，我甚至在想到我喜欢吃多少pizza或者我的桌子是多么脏乱。（如果你也有同样的困扰的话）你是知道的，当我难以入睡的时候，我需要花费的时间不止是20或30分钟，而是两三个小时，才能够进入睡眠。因为当我在床上翻来覆去几十分钟后，仍然无法入睡，我就会开始问自己“为什么我应该睡觉了，可是我就是睡不着？”。而且这种情况开始周期性的出现。
现在，可能我的情况更加严重了，不过我知道，事实上有很多其他人在睡眠上与我有同样的困扰。过去的几个月内，我向其他人咨询了各种各样的建议，但是都没能够帮助我快速进入睡眠，但是这些建议却使我睡的更香。
- 在你上床前的最少30分钟之内，不要看电视或者电脑屏幕。电视或电脑屏幕辐射出来的光线和阳光一样强，那会将你的身体和大脑带入思考中，这可不是个适合睡觉的时间段。
- 睡觉前喝牛奶。牛奶中富含色氨酸，色氨酸会提高血液中复合氨和褪黑激素的含量，而这两种物质会降低大脑的活跃性。这是个科学可行的方法。
- 当你累的时候上床。不同的人有不同的情况，你的妻子或者同学在9点钟上床睡觉并不意味着你也该睡了。你可能只需要7个小时的睡眠时间，而她（他）可能就需要10个小时。如果你还不累，做一些轻松的活动，比如说读书，玩单人纸牌游戏（不是在你的电脑上）或者听轻音乐。
- 为房事做准备。对我来说并不是严格遵守这个规则，因为我喜欢在睡觉前读书，但是对某些人来说，房事是必须的。
- 冥想。不要蜷起你的双腿，也不要出声，只要集中精力在放松上。绷紧你全身的肌肉，做深呼吸。当你集中精力这么做的时候，你的思绪就会从烦杂的事务中解脱出来，立刻进入忘我的境界。
- 白天进行体育锻炼。强调一下，是在白天。因为晚上锻炼会使一切都不利于睡眠，而白天的锻炼会使你感到疲劳，使你在晚上能够睡得更香。
译者：这篇文章里介绍的几个方法是关于如何快速进入睡眠以及如何提高睡眠质量的，与我原来的早起系列文章搭配使用的话效果会更好。相关早起文章：
希望能够对提高你的睡眠质量有所帮助
Original article: Tips for getting to sleep faster & sleeping better
Translated by: Angelived︱Personal Development
For as long as I can remember, sleep has troubled me. I am not an insomniac; I simply never stop thinking. I lie in bed considering what I want to do tomorrow or what I ought to have done today; I even catch myself thinking about how much I love pizza, or what a mess my desk is. If you share this affliction, you know: when sleep won’t come, it takes me not twenty or thirty minutes but two or three hours to drift off. Because after tossing and turning in bed for a good half hour and still failing to sleep, I start asking myself, “Why is it time to sleep, and I just can’t?” And then the whole thing starts recurring in cycles.
These days my case may be worse than most, but I know that in fact plenty of other people struggle with sleep exactly the way I do. Over the past few months I have asked around for advice of every kind; none of it has helped me fall asleep faster, but it has helped me sleep more soundly.
- For at least 30 minutes before you get into bed, no TV and no computer screen. The light a TV or computer screen gives off is as strong as sunlight, and it pulls your body and brain back into thinking mode, which is no stretch of time fit for sleeping.
- Drink milk before bed. Milk is rich in tryptophan, which raises the levels of serotonin and melatonin in the blood, and both of these lower the brain’s activity. This one is scientifically sound.
- Go to bed when you are tired. Everyone’s situation is different; your wife or your classmate turning in at nine does not mean you should too. You may need only seven hours of sleep while she (or he) needs ten. If you are not tired yet, do something gentle: read a book, play solitaire (not on your computer), or listen to soft music.
- Prepare for sex. I don’t follow this rule strictly myself, since I like to read before sleeping, but for some people it is a must.
- Meditate. No need to fold up your legs, no need to make a sound; just concentrate on relaxing. Tense every muscle in your body and breathe deeply. While your attention is fixed on doing this, your thoughts slip free of the day’s clutter and you pass at once into a state of self-forgetting.
- Exercise during the day. Let me stress: during the day. Exercising at night turns everything against sleep, while daytime exercise leaves you tired enough to sleep more soundly at night.
Translator’s note: the methods in this article are about falling asleep faster and improving the quality of your sleep; they work even better paired with my earlier series on rising early. Related early-rising posts:
- Ten Benefits of Rising Early
- How to Become an Early Riser
- How to Become an Early Riser (Part II)
- How to Get Up Right Away When Your Alarm Goes Off
Hoping this helps improve the quality of your sleep
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