如何更快地入睡 - 健康的方式_風聞

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正文原創翻譯：

(CNN)Is falling asleep when your head hits the pillow what you’re dreaming of? A fast fall into the land of nod may seem like nirvana, but it’s not a sign of a healthy sleeper.

（美國有線電視新聞網，Cable News Network，簡稱CNN）你是否夢想着頭一沾到枕頭就睡着？快速進入夢鄉似乎是一種享受，但是這並不是一個健康睡眠者的標誌。

“The well-rested person does not fall asleep immediately,” said sleep specialist Rebecca Robbins, an instructor in the division of sleep medicine for Harvard Medical School.

“休息良好的人不會立即入睡，”睡眠專家，哈佛醫學院（Harvard Medical School.）睡眠醫學部的講師麗貝卡·羅賓斯（Rebecca Robbins）表示。

“Falling asleep does take about 15 minutes for the healthy sleeper,” Robbins added. “Falling asleep is distinct from sleep itself, which can be frustrating when one is extremely tired.

“對於健康睡眠者來説，入睡需要花費大概15分鐘。”羅賓斯補充道。“入睡不同於睡眠本身，當一個人極度疲勞時，睡眠本身會令人沮喪。”

“Nevertheless, be patient that sleep will come and the more you stress about not being asleep, the lower your chances of falling asleep,” she said.

“然而，要有耐心，你會睡着的，你對入睡的壓力越大，你入睡的概率就越小，”她説。

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Don’t conk out, drift away

別再熬夜了，慢慢入睡吧。

Dozing off too quickly could be a sign that you are seriously sleep deprived, which can harm your physical and mental health.

打瞌睡太快可能是你嚴重缺乏睡眠的跡象，這可能損害你的身心健康。

Robbins, who coauthored the book “Sleep for Success!,” equates it to having been deprived of food. “If you are starved for food, you will devour your next meal immediately, whereas a well-nourished person might not be as ravenous and in dire need of nutrition immediately,” she said.

羅賓斯與他人合著了《Sleep for Success!》一書，她將缺乏睡眠等同於被剝奪了食物。“一個營養良好的人並不會像一個極度飢餓和急需營養的人那樣直接狼吞虎嚥地吃掉下一餐。”她説。

Adults need to sleep at least seven hours a night, while school-age kids need nine to 12 hours and teens need eight to 10 hours each night, according to the US Centers on Disease Control and Prevention.

根據美國疾病控制和預防中心（US Centers on Disease Control and Prevention）稱，成年人每晚至少需要睡7個小時，學齡兒童每晚需要9到12個小時，青少年每晚則需要10個小時。

What if you do sleep an adequate number of hours each night? Then falling asleep too quickly, as well as being tired during the day, could be a sign that the quality of your sleep is suffering.

如果你每晚的睡眠時間是充足的呢？在睡眠時間足夠的情況下，入睡得太快，以及白天很累，可能是你睡眠質量下降的跡象。

“A lack of quality sleep occurs when there are multiple awakenings and arousal during the night,” said Dr. Raj Dasgupta, an assistant professor of clinical medicine at the Keck School of Medicine at the University of Southern California, who specializes in sleep.

“當夜晚有多次覺醒或者刺激，睡眠質量就會下降，” 南加州大學凱克醫學院（Keck School of Medicine at the University of Southern California）臨牀醫學助理教授、睡眠專家拉吉·達斯古普塔（Raj Dasgupta）博士説道。

“Those awakenings affect your ability to get to the deeper stages of sleep, such as slow wave sleep, also known as delta sleep, or rapid eye movement (REM) sleep, which are both essential if you want to function well and be alx,” Dasgupta said.

“這些覺醒會影響你進入更深一層睡眠的能力，比如慢波睡眠（也被稱為德爾塔睡眠）或者快速眼動（rapid eye movement，簡稱REM）睡眠，如果你想保持良好的身體機能和警覺，這兩種睡眠都是至關重要的”

During the REM stage of sleep, we dream -- and information and experiences are consolidated and stored in memory. In addition to impacting cognitive functioning, a recent study found spending less time in REM sleep is lixed to a greater overall risk of death from any cause.

在睡眠的快速眼動階段，我們做夢——信息和經歷被鞏固並存儲在記憶中。除了影響認知能力外，最近的一項研究發現在快速眼動睡眠階段的時間短（這一現象）與任何原因導致的更大的總體死亡概率有關。

Slow wave or delta sleep is when the brain both rests and gets rid of toxins -- a form of housekeeping that allows the body to heal and rejuvenate.

慢波睡眠或者德爾塔睡眠是當大腦休息排毒時——一種讓身體痊癒和恢復活力的基本代謝功能調節方式

“The most important thing that you can do to increase your amount of deep sleep is to allow yourself adequate total sleep time,” according to the American Sleep Association.

據美國睡眠協會（American Sleep Association）稱，“為了增加深度睡眠量，你可以做的最重要的事情是給你自己充足的睡眠時間。”

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One of the most common culprits that might interrupt your sleep during the night -- sometimes without you even knowing it -- is obstructive sleep apnea, where you snore, choke, gasp or stop breathing periodically during the night. Some 25 million Americans suffer from this form of sleep apnea, said the National Healthy Sleep Awareness Project.

阻塞性睡眠呼吸暫停（obstructive sleep apnea）是最常見的夜間睡眠中斷的原因之一，有時你甚至不知道。阻塞性睡眠呼吸暫停是指你在夜間週期性地打鼾、窒息、喘息或停止呼吸。國家健康睡眠覺知計劃（National Healthy Sleep Awareness Project）稱，大約2500萬美國人患有這種形式的睡眠呼吸暫停。

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Restless legs syndrome, a condition in which you (or your partner’s) legs twitch or shake during the night can also impact sleep quality. So can chronic pain, diabetes, heart disease, asthma and gastroesophageal reflux disease (GERD), to name a few. Medications can also impact sleep, as can various mental health disorders, according to the Cleveland Clinic.

不安腿綜合徵（Restless legs syndrome），一種你（或者你的伴侶）在夜間雙腿額抽搐或者顫抖的情況，也會影響睡眠質量。慢性疼痛、糖尿病、心臟病、哮喘和胃食管反流病（gastroesophageal reflux disease，簡稱GERD）也是如此。克利夫蘭醫學中心（Cleveland Clinic，世界最著名的醫學機構之一）稱，藥物和各種心理健康障礙都會影響睡眠。

“The take home message is that if you’re not getting quality sleep, that means its time to see a sleep specialist to see what’s going on,” Dasgupta said.

“如果你沒有得到優質的睡眠，這是一個關鍵信息，意味着是時候去看睡眠專家，看看發生了什麼。”達斯古普塔説道。

How to fall asleep faster

如何更快入睡

Now that your expectations are realistic -- it’s not healthy to go out like a light, and you shouldn’t worry if you need 10 to 20 minutes to fall asleep -- what about those nights when sleep is overly elusive?

既然你的期望是現實的——一沾枕頭就入睡是不健康的，那你也不必擔心你需要10到20分鐘來入睡——那麼，那些難以入睡的夜晚呢？

Get up! “If you can’t fall asleep after 20 minutes, get out of bed and go into another room where there is dim light, and do something calming until you feel drowsy again. The same applies when you wake in the night and can’t fall back asleep,” Dasgupta advises.

起牀！“如果你20分鐘後仍然無法入睡，起身去另一個光線昏暗的房間，做些鎮靜的事情，直到你再次感到昏昏欲睡。當你在夜間醒來，無法再次入睡時，也可以這樣做。”達斯古普塔建議。

Robbins agrees: “Promise to never toss and turn -- commit to leaving your bed if, for whatever reason, you toss and turn at night and experience difficulty falling asleep.”

羅賓斯同意：“要儘量不要在牀上滾來滾去——無論出於何種原因，如果你在晚上輾轉反側，難以入睡，就離開你的牀。”

Some people believe that it’s just as refreshing to your body to lie in bed with eyes closed but not sleeping. That’s just a pipe dream, Robbins said: “If we stay in bed, we’ll start to associate the bed with insomnia.”

有些人認為閉着眼睛躺在牀上不睡覺也能提神。那只是一個白日夢，羅賓斯説：“如果我們躺在牀上，我們會開始將牀和失眠聯繫起來。”

Keep the bed sacred. Keeping your brain from seeing the bedroom as anything other than a place to sleep and have sex is how you train it to fall asleep when your head hits the pillow, Dasgupta said.

保持牀對於的神聖感。防止你的大腦把卧室看成睡覺和做*以外的任何地方，這是你訓練它在頭一沾到枕頭就入睡的方法，達斯古普塔説道。

“You’re much more likely to drift off quickly if your brain knows exactly what to expect when you enter the bedroom,” he said.

“如果你的大腦準確地知道當你進入卧室的時候有何期望，那麼你很可能快速入睡。”他説。

That means don’t work or watch television in bed, and don’t make calls or check your cellphone. Blue lights from electronic devices tell our brains to wake up, not sleep.

那意味着不要在牀上工作或者看電視，也不要再牀上打電話或者檢查手機。電子設備發出的藍光讓我們的大腦清醒，而不是睡覺。

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Build a nest. Keep training your brain to expect sleep by nurturing the sleep process. Keep the room cool and dark. Science tells us that we sleep better in cooler temperatures of about 60 to 67 degrees Fahrenheit (15 to 20 degrees Celsius).

築巢（創造一個良好的睡眠環境）。通過培養睡眠過程，不斷訓練大腦期望睡眠。保持房間涼爽和黑暗。科學告訴我們，我們在華氏60到67度（攝氏15到20度）的低温下睡得更好。

Ready a routine. Brush your teeth, take a relaxing warm bath or shower and then spend some time in dim light reading a book or listening to soothing music. You can try yoga or light stretches, but nothing that will rev you up. You’re teaching your brain to wind down.

做好睡前準備。刷牙，洗個舒服的熱水澡，然後在昏暗的燈光下讀一會兒書或者聽一會兒舒緩的音樂。你可以嘗試瑜伽或輕微的伸展運動，但是不要讓你興奮。你在教你的大腦放鬆。

Go to bed and get up at the same time each day, even on weekends or your days off, the CDC advises. Before long, it will become an entrenched habit.

美國疾病管制與預防中心（Centers for Disease Control and Prevention，簡稱CDC）建議，每天固定時間睡覺和起牀，即使在週末或者放假也嚴格執行。不久，這將成為一種根深蒂固的習慣。

Calm your whirling mind. For many people, this is the hardest part of falling asleep. In today’s frantic world packed with stress and anxiety, it can be hard to stop fretting over what you didn’t do or what you need to do next.

讓你的思緒冷靜下來。對許多人來説，這是入睡最困難的部分。在今天這個充滿壓力和焦慮的瘋狂世界裏，你很難停止為自己沒有做什麼或下一步需要做什麼而煩惱。

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Practicing meditation is one evidence-based way to improve your ability to fall asleep, Robbins said.

“Meditation is the act of allowing thoughts to pass without devoting conscious attention to them,” she said. “This skill, when practiced over time, can translate to our ability to fall asleep when we adopt a meditative mindset.”

練習冥想是一種提高入睡能力的循證方法，羅賓斯説。“冥想可以讓思維自由發散，因為在這個過程中，我們的思維不必去刻意關注其本身。”她説。“隨着一段時間的練習，這項技能能夠在我們採用冥想的思維方式的時候，轉變成為我們入睡的能力。”

Keep a “worry list” by your bedside. Another way to calm your mind is to keep a stack of notecards by your bedside and use them to document your worries.

在牀邊放一張“擔憂清單”。另一種讓你的思維平靜下來的方法是在牀邊放一堆便箋卡，把你的煩惱記錄在上邊。

“Start a ritual of writing down anything on your mind before bed,” Robbins said. “No matter how stressful, small, large, put it down onto one of the notecards. Tell yourself there is nothing you can do about those tasks at night, leave them for the morning.”

“養成一種習慣，在睡前寫下你腦海裏的任何東西，”羅賓斯説。“無論這件事情大小與否，壓力如何，將它寫在一張便箋卡上。告訴你自己，在夜晚你對這些事情無能為力，留到早上去做吧。”

Breathe deeply. “Deep long breaths matched with a mantra like ’let go’ or ‘I am at peace’ can help you calm a busy mind and slip off into sleep,” Robbins said.

深呼吸。“又深又長的呼吸就像‘放手’或‘我很平靜’這樣的咒語，幫助你讓忙碌的頭腦冷靜下來，進入睡眠。”

There are a variety of deep-breathing techniques experts recommend, but “the best research is behind six in, six out,” stress management expert Dr. Cynthia Ackrill told CNN in a prior interview.

壓力管理專家辛西婭·阿克里爾（Cynthia Ackrill）博士在之前的一次採訪中告訴CNN，專家們推薦了各種各樣的深呼吸技術，但是“最好的研究是六吸六呼”。

Take a deep breath to a slow count of six, making sure that you can feel your stomach rise with your hand as it fills with air, explained Ackrill, an editor for Contentment magazine, which is produced by the American Institute of Stress.

阿克里爾，美國壓力研究所（American Institute of Stress）製作的《Contentment》雜誌的一位編輯。他解釋道，深吸一口氣，慢慢數到六，確保你能感覺到你的胃在充滿空氣的時候隨着你的手上升。

“You want to use what is called soft belly breathing,” she said. “To soften your belly, let the diaphragm descend, push out on your belly a little bit and bring the breath down into that part.”

“你想要使用所謂的軟腹式呼吸，”她説。“為了讓你的腹部變軟，讓橫膈膜下降，在你的腹部向外推一點，把呼吸帶入那裏。”

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Release your breath to the same slow count of six. Pause and begin again. Repeat until you feel your body relax, Ackrill added.

呼氣，同樣地慢慢數到六。暫停，然後重新開始。阿克里爾補充道，重複上述步驟，直到感覺身體放鬆為止。

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Don’t stop dreaming. Keep up these habits and before long your brain will automatically know that pillow equals sleep. Then maybe that dream of falling asleep more quickly will come true after all -- the healthy way.

不要停止做夢。保持這些習慣，不久你的大腦就會自動知道枕頭等於睡眠。那麼，也許更快入睡的夢想終究會成真——以健康的方式。