來源
How to Sleep when You Are Excited譯者
liz0516Is there something about to happen the next day that's making you too jumpy and excited to be able to get to sleep? Excitement can ward off sleep as successfully as worry and give you cause to worry that you'll be too tired to enjoy the event! Here are some tips and tricks to help you calm your nerves so that you can finally drift off to sleep.
會(huì)不會(huì)在明天會(huì)發(fā)生一些事情，讓你今晚變得活躍切十分興奮，讓你不知道如何入睡呢？過度興奮會(huì)像擔(dān)憂一樣妨礙你的睡眠，并會(huì)對(duì)你對(duì)這個(gè)事情的享受產(chǎn)生疲憊的感覺。這里有一些建議可以幫你平復(fù)你的神經(jīng)，并讓你漸漸地入睡。
Steps
- Plan to go to bed at your regular time. Unless you need to catch a plane at 3 in the morning, going to bed earlier isn't likely to help because you'll probably use the extra time for thinking about what's about to happen. Go through the usual bedtime routine, and avoid the computer and TV at least one hour prior to going to bed, so that you're not over-stimulated.
- 第一步：跟往常一樣上床睡覺。除非你需要在凌晨三點(diǎn)去搭飛機(jī)，太早上床睡覺并沒有任何的幫助，因?yàn)槟銜?huì)用這些多余的時(shí)間去想接下來會(huì)發(fā)生什么事。像往常一樣上床睡覺，在睡前的一個(gè)鐘頭關(guān)掉你的電腦或電視機(jī)，這樣可以讓你不會(huì)太興奮。
- Ensure that all your regular chores and routine is completed before heading to bed. In the excitement, you might forget to do something, such as locking the front door. The risk is that just as you're drifting off, you'll remember all of a sudden that you haven't done something that needed to be done and you'll arouse yourself and possibly find it hard to get back to sleep.
- 在睡覺之前確保你的日?，嵤潞腿蝿?wù)全部都完成了。當(dāng)你興奮的時(shí)候，你可能會(huì)忘記做某些事情，就像忘記鎖門一樣。當(dāng)你漸漸睡去的時(shí)候，風(fēng)險(xiǎn)也一樣存在了。你可能會(huì)突然記起你忘記做某事，或者說是你有必須要完成的事，這時(shí)你必須把自己喚醒，然后你會(huì)發(fā)現(xiàn)，這個(gè)時(shí)候的你很難再一次入睡了。
- Write down what's on your mind. If you have things to do or a brilliant idea on your mind to tackle later, make a note and, if need be, a plan. It's no use trying to remember all those undone tasks and still get a good night's sleep.
- 第二步：把你心里想的東西記下來。如果你有必須要完成的事，或者是你的心有很多的想法要處理，如果需要寫成一個(gè)計(jì)劃的話就做筆記吧。嘗試著記起所有未完成的測試時(shí)沒有必要的，作重要的是睡一個(gè)美覺。
- what has you excited is a big event tomorrow, such as a long trip or the first day of school or a new job, start planning well in advance. If possible, also finish all the preparations in advance.
- 如果說有什么事情讓你興奮，那一定是明天有大事要發(fā)生，例如長途旅行或者入學(xué)第一天，或者是一份新的工作，提前計(jì)劃好以防萬一。如果可能的話，提前做好任何的準(zhǔn)備。
- Take a warm bath or shower. Having a nice relaxing, warm bath or shower can help calm your mind and your body. Do this as part of your bedtime routine, so that your body warms up and feels calmer. Have a pair of fresh, clean pajamas or night clothes ready to make going to bed more appealing.
第三步：洗一個(gè)熱水澡。好好的放松一下，熱水澡可以幫你平靜你的身心。把這個(gè)列入你的日常睡眠習(xí)慣中，確保你的身體溫暖，然后平復(fù)你的心情。穿上一套清新干凈的睡服，讓睡覺的準(zhǔn)備來得更充足一點(diǎn)。
- Drink some warm liquids. Having a small warm drink can help soothe you. Good drinks include a little warmed milk, an herbal tea (or other non-caffeinated tea), a weak hot chocolate (remember that it contains caffeine though). Avoid caffeinated drinks and if you're prone to getting up during the night to visit the bathroom, you might wish to skip this step.
1.喝一些溫暖的液體。喝一杯熱的飲料可以幫助平靜身心。好的飲料包括一些熱牛奶，一些花茶（或者是其他不含咖啡因的茶類），一些熱的巧克力液體（記住它也是包含咖啡因的）。不要喝含咖啡因的飲料，如果你有習(xí)慣在半夜起床上廁所，你可以跳過這個(gè)步驟。
- Be sure that you're warm enough or cool enough. Being too cold or too hot can cause you to stay awake so adjust the bed clothes and your night wear accordingly.
- Check that windows are open or closed as needed, to allow for appropriate cooling and heating. Do this check before getting into bed.
- 確保你是足夠的溫暖或者足夠的涼爽。太冷或太熱會(huì)讓你一直都清醒著，所以在睡覺之前要調(diào)整好你的床上用品。
- Distract yourself from thoughts of the upcoming event. Give your mind something else to concentrate on such as reading a book, working on a puzzle, or doing some math problems. Avoid anything over-stimulating, such as starting chapter one of your new rip-racing novel. Find distracting activities that displace the thoughts in your mind and help to weary your mind at the same time. After such activities, it is often much easier to feel tired and fall asleep.
把自己從對(duì)即將要發(fā)生的事情的想法中拉出來。讓你的心把注意力集中到其他事情上，例如看書，致力于一個(gè)難題，或者是做一些數(shù)學(xué)題。避開那些太刺激的事情，例如開始讀一篇長篇小說的第一章。找一些分散主義的事情分散你的想法，同時(shí)也讓你的大腦疲憊。在這些活動(dòng)之后，你會(huì)發(fā)現(xiàn)你很快會(huì)覺得疲憊且很容易入睡。
- Listen to soft music. Turn on some music and listen to a soothing song with your eyes closed while you are lying down. Keep the volume low and only listen to quiet and gentle music at this time of night. Music with the sounds of the ocean or bird song can be helpful for some.
聽一些輕音樂。打開音樂，躺下并閉著眼睛聽一些舒緩人心的音樂。把音量調(diào)低，在這樣的夜晚，就只聽那些安靜且溫和的音樂。大海的聲音或者鳥叫聲對(duì)你的睡眠時(shí)很有幫助的。
- Try gradual relaxation of your body. If you just cannot take your mind off the exciting event, try relaxing your body one part of a time. Start with the toes and visualize relaxing them and let them relax; do the same for your feet, ankles, lower legs, legs, stomach, torso, fingers, hands, arms, neck, then head. Work your way up relaxing each part of the body gradually until all of your body is relaxed. This is both a mental exercise and a body relaxing exercise, so hopefully you're ready to drift off at the end of it.
讓你的身體得到舒服的休息。如果你沒辦法讓你的心從那件興奮的事中平靜下來，試著讓你的身體休息一下。從腳趾開始，想象一下讓他們放松并讓他們真正的放松，然后是叫，腳踝，小腿，大腿，腹部，軀干，手指，手臂，脖子，然后是頭部。一步一步，讓自己的身體慢慢地放松，知道你的身體真正的放松了。這既是一種腦力活動(dòng)，同時(shí)也是一種身體放松活動(dòng)，這對(duì)于漸漸入睡來說是非常有用的。
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Imagine yourself somewhere else... Try deep breathing. Deep breathing exercises can help relax you and are simple to do while lying down. Make sure you're comfortable before starting and let the breathing distract you from your thoughts. - Read How to breathe deeply for instructions.
- 想象一下自己在其他地方......
- 試著深呼吸。深呼吸可以幫你放松自己，而且在躺下的時(shí)候這項(xiàng)運(yùn)動(dòng)非常的簡單。在開始之前確保你的位置是舒服的并讓你的呼吸把你從你的想法中轉(zhuǎn)移出來。
Tips
小竅門
- If the big event is happening in the morning and you really want to go to bed early, have some enjoyable reading material and read it in bed before settling down to sleep. While relaxing and reading, your body may feel readier to sleep earlier than usual. On the whole though, it is best to follow your normal sleep pattern and go to the bed the same time you normally do.
- 如果這件大事是發(fā)生在早晨，你真的打算早點(diǎn)睡覺，在你安定下來打算入睡之前可以在床上看一些愉悅身心的讀物。當(dāng)你在放松和閱讀的同時(shí)，你的身體會(huì)變得比平時(shí)更容易入睡。整體來說，最好是尊崇你的正常的睡眠類型，并且像往常一樣上床睡覺。
- Check that the room temperature is not too hot or cold; this can impact your ability to get to sleep.
- 檢查一些室內(nèi)的溫度不要過高也不要過低；這些都會(huì)影響你睡眠的能力。
- Rereading a familiar, favorite book can be more relaxing than picking up a new novel. Anything you love enough to enjoy the second or third time around has a different feeling on a reread - and less of a need to make it to the end to know what happened since you're rediscovering all the little tangents on the way to an ending you already know.
- 看一本平近的，喜歡的書比起看一本新的小說強(qiáng)。你喜歡的東西，在你重讀第二次第三次的時(shí)候會(huì)有不同的感覺-至少不需要看到最后才明白事情是怎么發(fā)生的，因?yàn)槟阋呀?jīng)知道故事的情節(jié)是怎么進(jìn)展的。
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