快速入睡的方法有哪些

What are the ways to fall asleep quickly

1、分散注意力從300倒數(shù)，每次遞減3

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

很多人入睡難是因?yàn)闊o法分散注意力，而這種復(fù)雜無趣的數(shù)數(shù)方式卻是一種有效的分心技巧。

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點(diǎn)后別喝咖啡

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

如果你有入睡困難問題，那么大約下午2點(diǎn)之后，最好不要再進(jìn)食含咖啡因的食物或飲料?？Х纫蛟隗w內(nèi)的作用可持續(xù)8小時(shí)以上，50歲后，由于新陳代謝變慢，咖啡因在體內(nèi)滯留時(shí)間甚至達(dá)到10個(gè)小時(shí)。因此，咖啡因不僅影響入睡，而且會(huì)降低睡眠質(zhì)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、睡前沖個(gè)熱水澡

3. Take a hot bath before going to bed

臨睡前60—75分鐘洗個(gè)熱水澡，水溫不低于攝氏38度，洗浴時(shí)間不少于20分鐘。熱浴有助于放松肌肉，提高身體核心溫度，當(dāng)你離開浴盆體溫會(huì)逐漸下降，大腦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小時(shí)停止鍛煉

4. Stop exercising 4 hours before going to bed

鍛煉有益睡眠。但是睡前4小時(shí)內(nèi)最好不要鍛煉，否則鍛煉會(huì)令身體興奮，難以入睡。

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、注意臥室燈光

5. Pay attention to the bedroom lighting

臥室燈光具有調(diào)節(jié)生物鐘的作用。太亮?xí)?dǎo)致大腦褪黑激素分泌量減少，過于清醒，難以入睡。睡前最好選擇較暗且柔和的閱讀燈光。睡眠過程中，最好關(guān)閉所有光源。

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、限制白天睡眠時(shí)間

6. Limit daytime sleep time

大睡要放在晚間。白天打盹可能會(huì)導(dǎo)致夜晚睡眠時(shí)間被“剝奪”。白天的睡眠時(shí)間嚴(yán)格控制在1個(gè)小時(shí)以內(nèi)，且不能在下午三點(diǎn)后還睡覺。

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、睡前可以適當(dāng)去傾聽旋律輕松優(yōu)美的音樂，音樂是心靈的治愈師，在輕松愉快的旋律里神游物外，沉浸在幸福愉快之中而忘記煩惱，這樣可以營(yíng)造良好的睡眠環(huán)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、每周進(jìn)行適量的運(yùn)動(dòng)可以幫助提高睡眠質(zhì)量，男的推薦籃球，女的推薦羽毛球，也可以快走45分鐘，或者慢跑30分鐘一下，最佳運(yùn)動(dòng)時(shí)間的下午四點(diǎn)到七點(diǎn)，也可以晚飯后散步一小時(shí)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、如果睡不著，可以看些雜志或者其它書籍，看累了就容易入睡；切勿看電視，看電視容易興奮，忘記時(shí)間，從而對(duì)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、按時(shí)上床。堅(jiān)持按自己習(xí)慣的時(shí)間上床睡覺，機(jī)體在此時(shí)間會(huì)反應(yīng)性地要求休息，周末和休息日也應(yīng)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/