如何在30分鐘內改善睡前習慣

07-17

30分鐘內改善睡前習慣的六點建議

6 Tips To Improve Your Bedtime Routine In 30 Minutes or Less

譯者：臻仁牛奶巧克力原文作者：Jessica Sharp

I don』t know about you all, but my sleep is important to me! Ariana Huffington devotes a chunk of her book Thrive–and even wrote a whole book–on the importance of sleep.

不知道你們怎麼想，但對於我來說，睡眠很重要！在《繁榮》一書中，阿麗亞娜.赫芬頓用了大量篇幅（甚至一整本書）來描述睡眠的重要性。

I can tell when I have not gotten great sleep–I am less productive, sleepy and occasionally a bit cranky.

沒有睡好覺時，我就容易沒有效率，不停打瞌睡，有時還會有些暴躁。

Sleep can be elusive to some and easy for others, but either way, having a great nightly routine is a benefit.

睡眠對有些人來說很困難，對有些人來說又很簡單。但不管怎樣，擁有一個好的睡前習慣很有益處

Why is a nighttime routine important?

為什麼睡前習慣很重要？

According to the Mayo Clinic, doing the same things each night tells your body it is time to wind down. If you want to calm your body and brain down to get ready for quality sleep, you have to prepare your body.

梅約診所表示，每晚都做相同的事，你的身體就會適時地知道該放鬆一下了。如果想要身體和大腦冷靜下來，準備進入高質量的睡眠，那就必須給身體做些準備。

Would you workout without stretching? Think of sleeping the same way, prepare your body for sleep to maximize its effectiveness.

你會在沒做準備活動前就開始運動嗎？睡覺也是這樣，睡前給身體做些準備動作，可以最大程度保證睡眠質量。

How to improve your bedtime routine in 30 minutes:

如何在30分鐘內改善睡前習慣：

This is the fun part! I will give you a few suggestions on how to improve your bedtime routine, but get creative and make these things work for you!

這個部分很有意思。下面我會給大家一些改善睡前習慣的建議，你自己也需要發散一下思維，找到真正對自己有效的方法。

· Prep for the next morning. Most of the time I do this before really anything else, primarily because it requires the use of my brain. But I decide what I will wear the next day, or at least give myself a few options. I also layout my workout clothes and think about what I will have for lunch. For me, this helps make my mornings easier and less stressful. And helps me to be on time to work.

為第二天早上做準備。因為這個需要思考，所以我基本把這點放在首位。我會提早決定第二天穿什麼，或者至少給自己一些選項。我也會準備好運動服，然後想想中午吃什麼。這會使我的早晨變得更加方便輕鬆，也保證了上班的準時。

· Turn your brain off. For me it is reading, but for you it may be coloring. Choose an activity that is calming for you and does NOT involve your phone or TV (this part is crucial). If you have a lot going on in your mind, you can use some of this time to write those things down.

放空大腦。對我來說，閱讀可以做到這點，你也可以選擇配配色。選擇一項除手機和電視之外的（這個很關鍵）能使你安靜下來的活動。如果你腦子裡有很多在想的事，你也可以利用這段時間把它們寫下來。

· Meditate. There is a lot research about meditation in general (Ariana writes about this too), but doing it before bed can help with insomnia and fatigue. There are a few apps that can help with meditation (like Headspace). It can take a while to get used to it, but once you have done it a few times, it will be much easier.

冥想。有許多關於冥想的研究（阿麗亞娜也寫到過），睡前冥想能有效地防止失眠，消除疲勞。有些手機app可以幫助你冥想，但可能需要一些時間來熟悉。不過，使用過幾次後，就會容易得多。

· Relax your body and muscles. You can do this by taking a bath, or some nighttime yoga, but relaxing your muscles can help relieve tension and will make falling asleep easier.

放鬆你的身體和肌肉。你沖個澡或者睡前做個瑜伽，放鬆肌肉能有效地緩解緊張，有助於你入眠。

· Unplug. Seriously. Now I have to admit I am bad at this. But for the last 30 minutes before sleep, don』t look at your phone. Whether you put it on do not disturb or put it in another room is up to you, but there is a good bit of research that says screen time immediately before bed negatively affects your sleep.

拔掉插頭。這個很重要。不得不承認，我在這點上做的不好。睡前30分鐘，不要再看手機了。開啟免打擾模式或者直接把手機拿到其他房間都行。大量研究證明，睡前盯著屏幕對睡眠十分不好。

· Turn your thermostat down. It』s easier to fall asleep when the ambient temperature is slightly cooler. Try turning down your thermostat a degree or two and see if it helps you.

調低空調溫度。環境溫度稍微低一點有助入睡。試試把溫度調低一兩度，看看是否對你有幫助。

Once you decide what your nighttime routine will look like, try your best to stick with it. The consistency of your nighttime routine will help your body relax and fall to sleep more quickly.

一旦確定了睡前習慣，就儘可能堅持下去。穩定的睡前習慣能幫助你的身體得到放鬆，快速入睡。

Sleep affects our entire lives — if you don』t get enough of it, or enough good sleep, your quality of life will be affected. Try a nightly routine for a few months and see what happens. It may change your sleep, which can change your life.

睡眠影響了我們整個生活。如果沒有充足的睡眠，或者是充分的高質量睡眠，你的生活質量也會收到影響。嘗試著堅持睡前習慣幾個月，看看有什麼變化吧。你的睡眠會改善的，這能改變你的生活。