你會(huì)做哪些事情讓自己快速入眠？
What do you do to get to sleep quickly?
譯文簡(jiǎn)介
一些快速入眠的小妙招。（真的嗎？）
正文翻譯
What do you do to get to sleep quickly?
你會(huì)做哪些事情讓自己快速入眠？
評(píng)論翻譯
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Lie in bed for 5 hours usually does the trick
在床上躺五個(gè)小時(shí)通常就能睡著。
Yeah, weird how needing to wake up for work in the next 15 minutes will make me more tired than possibly imaginable.
沒錯(cuò)，真搞不明白為什么再睡15分鐘就得起床工作這件事會(huì)讓我比想象中還要累。
The 15 minutes before the alarm goes off is the deepest sleep I get all night.
鬧鐘響之前的15分鐘是我每天晚上睡得最沉的時(shí)候。
I try to count backward from 100. It sounds strange, but it distracts my mind enough to stop overthinking and allows me to relax.
我會(huì)試著從100往回?cái)?shù)。聽起來很奇怪，但是這足以讓我分神，不至于想太多，也可以讓我放松。
I count down from like 300 with 3 number steps. It makes me think a bit more. When I count down from 100 I can still think of something else simultaneously.
我會(huì)從300開始每3個(gè)數(shù)往回?cái)?shù)。這會(huì)讓我思考得多一點(diǎn)。如果是從100往回?cái)?shù)的話，我還能同時(shí)想點(diǎn)別的事情。
I count back from 500 in steps of 3.1657 then divide it by the previous number. It stops my mind over thinking and allows me to relax
我會(huì)從500開始以3.1657的間隔往回?cái)?shù)，然后用后面的數(shù)除前面的數(shù)。這可以讓我不至于過度思考，讓我放松一些。
If you still don't fall asleep, you'll at least have a math degree by 6am.
你要是還睡不著，等早上六點(diǎn)你起碼能拿個(gè)數(shù)學(xué)學(xué)位了
Count down from 1000 by 7 at a time r/tokyoghoul
從1000開始每7個(gè)數(shù)往回?cái)?shù)/東京喰種
原創(chuàng)翻譯：龍騰網(wǎng) http://top-shui.cn 轉(zhuǎn)載請(qǐng)注明出處
For me it usually goes: 100,99,98,97,96, I accidentally flashed my crush in 5th grade
對(duì)我來說通常是這樣的：一百，九十九，九十八，九十七，九十六，我五年級(jí)那會(huì)不小心閃到我喜歡的小姑娘了
This used to work for me, until I accidentally started counting decimals
以前這招對(duì)我管用，直到我不小心開始數(shù)小數(shù)點(diǎn)后面的
“八十六，八十五點(diǎn)九九，八十五點(diǎn)九八，八十九點(diǎn)九……我草”
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i focus on slow deep breaths and sometimes picture myself in a peaceful place like the beach that helps me fall asleep
我會(huì)注意緩慢的深呼吸，有時(shí)候我會(huì)想象自己身處安寧的地方，比如海灘，這能讓我更快地睡著。
The other day I woke up grumpy because in my dream, I was enjoying in a beach and swimming as if I am a professional.
有一天我起床很上火，因?yàn)槲覊?mèng)見自己在海灘游泳，好像我是專業(yè)的一樣。
但我這輩子既沒去過海灘也沒游過泳。所以我很難過，因?yàn)槲业膸缀趺恳粋€(gè)朋友都去過海灘，但我連見都沒見過。
I swear by deep breathing exercises. Focusing on my breath decreases my heart rate and makes me feel drowsy almost immediately.
我保證深呼吸管用。把注意力集中在呼吸上，可以讓我的心率下降，讓我?guī)缀趿⒖谈械嚼Ь搿?/b>
Read a book. Can’t make it more than a few pages.
讀一本書。讀不了幾頁就困了。
IDK why but reading knocks me out. I read a book to my kid every night, simple stuff like Dr Seuss, and Im yawning by the 3rd page.
我不知道為什么，但是閱讀就是讓我犯困。我每天晚上都給我家孩子讀書，就是蘇斯博士那種簡(jiǎn)單的東西，但是到了第三頁我就開始打哈欠了。
I feel very sleepy most of the time when reading books, I don't use it for sleeping, but may I ask how do you do it? you can only read with the Light On, do you just read a couple of pages, feel sleepy, quickly turn off the light and go to sleep?
我看書的時(shí)候基本一定會(huì)犯困，雖然我不會(huì)用它來助眠，但是我想問一下你們是怎么做的？畢竟只有開著燈的時(shí)候才能看書，你們是看幾頁，感到困了，就立刻關(guān)掉燈然后睡覺嗎？
Get a kindle, change the background to black with white text, and then have the backlight on just enough to read the text. It's perfect for trying to get to sleep. A Kindle seriously is one of the absolute best things I've gotten in the past few years for sleeping (and just encouraging me to read in general!) purposes.
買個(gè)kindle，改成黑底白字，把背光調(diào)到剛好能看得清字。完美的入睡方法。Kindle真的是我過去這幾年里為了睡眠（以及讓我讀點(diǎn)什么東西）買的最好的物件了。
I read about the technique the military does to fall asleep fast where they relax and let go of the tension of each part of their body one by one and clearing the mind, been using the same method and it works, needs focus tho.
我讀到過軍隊(duì)為了睡著用的方法，他們會(huì)一點(diǎn)一點(diǎn)的放松身上的每一塊肌肉，然后放空自己的大腦，我一直在用同樣的方法，確實(shí)管用，雖然需要集中注意力。
Military tactic is being severely exhausted
軍隊(duì)入睡法是累到半死不活
I fell asleep while marching in formation once. Everyone thought I fainted so I just went with that.
我有一次走隊(duì)列的時(shí)候睡著過。所有人都以為我暈過去了，所以我也就這么認(rèn)為了。
In basic I swear i woke up during a run
新兵連的時(shí)候我發(fā)誓有一次我是在跑步的時(shí)候醒過來的
If you were awake, and then you fell asleep and collapsed… you did faint
如果你先是醒著，然后躺到地上睡著了……那你確實(shí)就是暈過去了
Yeah man, veteran here and I've NEVER had a hard time sleeping when on duty. Even on an aircraft carrier right below the catapults, I'm asleep before my head even hits the pillow.
確實(shí)兄弟，我是個(gè)老兵，我服兵役的時(shí)候從來沒覺得睡不著過。哪怕是在航母甲板上彈射器的正下面，我也沾枕頭就著。
Former air force, to this day the best sleep I've ever gotten was while on the jet. My insomnia has nothing on falling asleep at the back of the AWACS underneath my radar console
前空軍，到今天為止我睡得最香的就是在飛機(jī)上。坐在預(yù)警機(jī)的后面、雷達(dá)控制臺(tái)底下的時(shí)候，失眠根本不是個(gè)事兒。
A hot shower before bedtime works great for me. The warmth makes me weary and ready to crash.
睡前的熱水澡對(duì)我來說很管用。溫暖的感覺會(huì)讓我疲倦，準(zhǔn)備入睡。
Odd, sleep is supposed to be triggered by the body’s core temperature dropping
真奇怪，睡眠本來應(yīng)該是被身體核心溫度下降喚起的。
You cool down a lot after you step out of the hot shower, that's why!
你洗完熱水澡之后確實(shí)會(huì)冷卻不少，這就是原因！
So if you think about it, Ice cold showers/ ice plunges are good for waking up, it shocks your system and blood starts pumping trying to warm your body up.
所以如果你仔細(xì)想想，洗冷水澡很適合醒過來，因?yàn)檫@會(huì)喚醒你的系統(tǒng)，讓血液開始泵起來，暖和你的身子。
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而熱水澡或者泡澡則會(huì)讓你放松，讓你的核心溫度下降。
原創(chuàng)翻譯：龍騰網(wǎng) http://top-shui.cn 轉(zhuǎn)載請(qǐng)注明出處
什么科學(xué)科學(xué)之類的。我不知道具體的情況，但我至少知道這么多。
Fap
導(dǎo)
The old fap and nap technique
古老的導(dǎo)完就睡技巧。
Used to help me before but not anymore
以前管用，現(xiàn)在不管用了。
Repeat until it does.
那就導(dǎo)到管用為止。
Don't drink coffee after 3pm
不要在下午3點(diǎn)之后喝咖啡。
Or anything with caffeine really.
或者任何含咖啡因的東西。
I'm so exhausted every day, I can have an espresso at 9pm and be in bed by 10pm
我每天都累得不行，我可以晚上九點(diǎn)喝一杯意式濃縮，然后晚上十點(diǎn)躺到床上。
For me, having coffee actually helps me sleep better.... I'd have a cup after work at home around 6. It just makes me relax after a hard day's work.
對(duì)我來說喝咖啡其實(shí)能讓我睡得更好……我喜歡下班回家六點(diǎn)左右的時(shí)候喝一杯。確實(shí)可以讓我在一整天的努力工作之后放松一點(diǎn)。
I'm like 2 weeks into switching to decaf and it's been rough
我已經(jīng)戒咖啡因差不多兩個(gè)禮拜了，確實(shí)很難受。
That's still pretty late tbh. Caffeine has a half life of ~5-8 hours, meaning you still have half a cup worth of caffeine in you at 8-10pm. It's like drinking half a cup right before bed.
說實(shí)話下午三點(diǎn)也挺晚的。咖啡因的半衰期是5-8個(gè)小時(shí)，也就是說晚上八點(diǎn)到十點(diǎn)的時(shí)候，你體內(nèi)還有半杯咖啡那么多的咖啡因。就和你上床之前喝半杯沒有區(qū)別。
I alternate between these based on my mood:
我會(huì)基于自己的心情在這些方法之間切換：
我會(huì)按照人們?cè)谌胨蟮暮粑绞饺ズ粑钗鼩饪旌魵狻?/b>
我會(huì)想象自己是個(gè)嬰兒，在今天的我去過的地方到處走，想象遇見的每個(gè)人看到我這么小會(huì)是什么反應(yīng)。
如果我能把某部電影從頭到尾都記下來（比如小鬼當(dāng)家），我就會(huì)在腦子里把它重新演一遍。
額外建議：我從來不會(huì)把自己的房間弄得特別安靜，因?yàn)檫@樣的話外邊的一丁點(diǎn)聲音都會(huì)把我叫醒。我喜歡把外面的聲音融入到自己的想象中，如果鄰居家電視機(jī)的聲音傳了過來的話，我也會(huì)想象它在屏幕上的畫面是什么樣子。
When I need to fall asleep quickly, I try to turn off all gadgets and make the room as dark as possible. Sometimes slow, deep breathing or light meditation to relax the mind helps
當(dāng)我需要快速入眠的時(shí)候，我會(huì)試著把房間里的小物件都關(guān)掉，讓房間越暗越好。有時(shí)緩慢、深沉的呼吸或者用輕度的冥想來放松精神也有幫助。
sext random words, pick one word then another completely unrelated word, keep thinking of a word unrelated to the previous one and it actually works
選擇隨機(jī)的詞語，先選一個(gè)，然后選另一個(gè)完全沒有關(guān)系的，不斷想出來和上一個(gè)完全沒有關(guān)系的詞，確實(shí)管用。
This, but for me it's concepts, concerns, random images, random thoughts...then as you start seeing more vividly the random things of the mind you speed it up and force switch everything to the next random thing.
沒錯(cuò)，不過對(duì)我來說是概念，思緒，隨機(jī)的畫面，隨機(jī)的想法……然后當(dāng)你腦海中那些隨機(jī)的東西的形象變得越來越生動(dòng)的時(shí)候，你就開始加速，把它們變成下一個(gè)隨機(jī)的東西。
越來越快，越來越快，最終你自己就會(huì)消失。
I alternate between this or just picking a word and thinking it over and over again until I'm asleep. Basically creating my own internal white noise machine to drift off to as my brain stops focusing on thoughts and just repeating the same word again and again until I either snap out of my self induced trance or wake up in the morning
除了這種方法之外，我也會(huì)選一個(gè)詞，然后把它想一遍又一遍，直到我睡著。簡(jiǎn)單來說就是制造我自己的內(nèi)部白噪音機(jī)器，讓我的腦子不再想事情，而是一遍一遍地重復(fù)同一個(gè)單詞，直到我要么忽然擺脫這種自己制造的迷幻感，要么直接在第二天早上醒過來。
我覺得這基本上和從100往前數(shù)是一種事情，只不過用不著那么多詞。
Reading a book. It’s actually miraculous how well it works.
讀一本書。真的特別管用。
ok so turns out, if you CLOSE YOUR EYES AND RELAX you sleep much faster!
好吧所以結(jié)果是這樣的，如果你閉上眼睛放松的話你會(huì)睡得更快！
不這其實(shí)真的不是諷刺
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you people can relax?
你們能放松的？
原創(chuàng)翻譯：龍騰網(wǎng) http://top-shui.cn 轉(zhuǎn)載請(qǐng)注明出處
a word game.
玩?zhèn)€單詞游戲。
想一個(gè)隨機(jī)的單詞：sunglasses
第二個(gè)字母是u，就想一個(gè)u開頭的單詞：uvula
第二個(gè)字母是v，就想一個(gè)v開頭的單詞：vinegar
直到自己睡著。
詞匯不能是同一種，比如動(dòng)物，食物，衣服之類的。隨機(jī)組合就是你的大腦制造夢(mèng)境的方式，并且這樣大腦也能把白天狂轟濫炸的信息整理好。雖然這很奇怪，但這比經(jīng)典的數(shù)綿羊要好用一些。
My husband is pretty much an instant sleepy time tea. He has high body warmth, maximum cuddliness, smells incredible, and is just so comfortable to be near in any context.
我老公基本上就是快速入眠茶。他體溫暖和，抱著舒服，聞著噴香，而且不管干什么有他在身邊都很舒服。
I also choose this person's husband.
我也喜歡這個(gè)人的老公。
i just lay there scrolling through my phone until i hit the same three apps like 10 times. then i close my eyes and suddenly i’m thinking about that one time i accidentally waved back at someone who wasn’t waving at me. next thing i know, i’m awake and it’s 3pm.
我會(huì)躺在床上刷手機(jī)，直到我把三個(gè)app都按10次。然后我合上眼睛，忽然想起來有一次向一個(gè)沒有對(duì)我招手的人招手打招呼了。再然后我就醒了，半夜三點(diǎn)。
Start with what you dont do
從你不應(yīng)該做的事情開始
如果可以的話，杜絕咖啡因
睡前2小時(shí)內(nèi)不要鍛煉身體
4小時(shí)內(nèi)不要吃東西
原創(chuàng)翻譯：龍騰網(wǎng) http://top-shui.cn 轉(zhuǎn)載請(qǐng)注明出處
1小時(shí)內(nèi)沒有強(qiáng)光源
要做的事：
閉上眼睛睡覺
I use an eye mask, white noise and I'm asleep in minutes.
我用眼罩和白噪音，幾分鐘就能睡著。
我會(huì)在白天限制咖啡的攝入量，并且每天都做一定量的運(yùn)動(dòng)。
躺在床上的時(shí)候我不會(huì)看手機(jī)。
When the demons inside don't fight back as much
當(dāng)我心中的惡魔還手得沒那么厲害的時(shí)候。
This will sound really boring, but I just try to slow down my breathing. I take a few really deep breaths, trying to exhale as long and slowly as possible. Then I just close my eyes, and it almost always works!
這聽起來可能特別無聊，但我只是放慢呼吸而已。我會(huì)特別深地吸氣，然后把這口氣呼出去得盡量長，盡量慢。然后我合上眼睛就行，幾乎每次都管用！
I do this weird thing where I count backwards from 100 in threes. i suck at math so my brain surrenders pretty quickly.lol. Also tried white noise, loads of vids on Youtube- can't say it works wonders but when your desperate, its worth the try. not a fan of ambiance lights tho, they give me headaches.
我會(huì)做這種很詭異的事情，比如從100開始每3個(gè)數(shù)數(shù)一次。我數(shù)學(xué)不好，所以我的腦子很快就會(huì)投降。還試過白噪音，youtube上各種各樣的視頻——不能說特別管用，但是當(dāng)你絕望的時(shí)候，也值得試試。但我不喜歡環(huán)境光，會(huì)讓我頭疼。
This is my question!
這問題就是給我準(zhǔn)備的！
如下。如果你能把下列所有事情都做到的話，你在快速入眠和改善睡眠質(zhì)量方面都能得到極大的幫助。
在一個(gè)涼爽，黑暗，安靜，通風(fēng)良好的房間睡覺，遠(yuǎn)離你平?；顒?dòng)的地方。
涼爽是因?yàn)槟愕拇竽X需要降低幾度來進(jìn)入睡眠循環(huán)。
黑暗是因?yàn)闊艄鈺?huì)刺激眼睛和思維，同時(shí)也會(huì)干擾褪黑素循環(huán)。
安靜是因?yàn)樵胍魰?huì)刺激思維
通風(fēng)是因?yàn)槟愕纳眢w正在主動(dòng)換擋，并且仍然在主動(dòng)地新陳代謝，清理你的身體，尤其是大腦。這也是睡眠對(duì)于大腦養(yǎng)護(hù)來說必不可少的重要原因。
其他改善睡眠質(zhì)量、加快入眠速度的方法包括合適的睡姿，舒適的、你喜歡的枕頭、床單和被子。
Put away all devices with screens. Go to bed, read a book I've read a few times before. Once I find myself having to re-read sentences a lot, I put the book away, turn off the light and usually fall asleep within minutes.
放下所有帶屏幕的設(shè)備。上床，看一本之前看過幾次的書。當(dāng)我發(fā)現(xiàn)自己不得不重新把很多句子再讀一遍才能看明白的時(shí)候，我就把書放下，把燈關(guān)掉，通常幾分鐘之內(nèi)我就能睡著。
原創(chuàng)翻譯：龍騰網(wǎng) http://top-shui.cn 轉(zhuǎn)載請(qǐng)注明出處
It doesn't always work, but I try to slow down my thoughts. I have a tendency to think really fast, and sometimes at night, I'll end up thinking of multiple scenarios at once. If I actively focus on not doing this, it sorta helps me sleep.
雖然不算一直管用，但是我會(huì)試著讓自己的思維慢下來。我喜歡想得特別快，有時(shí)候在晚上，我會(huì)同時(shí)想很多不同的事情。如果我主動(dòng)讓自己不要這樣做，一定程度上我會(huì)幫自己睡得更好。
I imagine a story world and put myself into it as a character. My brain winds down fairly quickly thinking up the situations, dialogue, and other characters.
我會(huì)想象一個(gè)故事里的世界，我是里面的一名角色。我的大腦為了想象這些情況，對(duì)話以及其他的角色，會(huì)很快就放松下來。
原創(chuàng)翻譯：龍騰網(wǎng) http://top-shui.cn 轉(zhuǎn)載請(qǐng)注明出處
Read or watch something in my second language. Deciphering makes my brain tired so I'm usually off to sleep in like 20 minutes
讀或者觀看第二語言的作品。翻譯的過程會(huì)讓我的大腦疲倦，所以我20分鐘左右就能睡著。
I get up early, maybe 6ish. Work at least 8 hours. Then go home and work some more on projects at the house for a couple of hours. Then I work out for an hour. Then I eat dinner and shower. Then I watch some YouTube until I get drowsy. I usually go to sleep pretty quickly after that.
我起得很早，差不多六點(diǎn)。工作起碼八個(gè)小時(shí)。然后回家，在家里接著工作幾個(gè)小時(shí)。然后鍛煉一個(gè)小時(shí)。然后吃晚飯，洗澡。然后看點(diǎn)youtube視頻，直到自己犯困。我通常在這之后不久就能睡著。
Slowly relax your muscle groups, one-by-one, from head to toe. Start with your head and neck, then your shoulders, then your arms, and so on. You'll realize really quickly that you're way more tensed up than you realize, and you'll never go to sleep quickly like that.
慢慢放松你的肌肉群，一個(gè)一個(gè)地來，從頭到腳。從頭部和頸部開始，然后是肩膀，然后是胳膊，等等。你會(huì)很快發(fā)現(xiàn)你的身體比自己想象的要緊張得多，并且這樣的話你肯定沒法很快入睡。
I try to image how a documentary about my life would look like.
我會(huì)試著想象一部關(guān)于我人生的紀(jì)錄片會(huì)是什么樣子。
大概五分鐘左右我就能睡著，因?yàn)槲业娜松珶o聊了。