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職場(chǎng)幫助睡眠的5個(gè)方法
If you’re having trouble sleeping, I’d like to offer you some unique tips you won’t find in many places.
如果你正受著失眠的困擾，我會(huì)給你一些獨(dú)特的建議，而且這些建議很不常見(jiàn)。
I know that when I’m tossing and turning at night, unable to slide into a deep and comfy slumber, it sometimes feels like I’ve completely forgotten how to drift off.
我知道當(dāng)我在夜晚輾轉(zhuǎn)難眠的時(shí)候，我就無(wú)法進(jìn)入深度舒適的睡眠狀態(tài)，有時(shí)候感覺(jué)自己完全忘了我是如何迷迷糊糊睡去的。
This is when I’m forced to get creative with my sleep tactics because the standard online recommendations for sleep usually don’t work for me.
這就是我不得不尋找一些有助睡眠的法子的時(shí)候了，因?yàn)槠胀ǖ脑诰�建議對(duì)于我來(lái)說(shuō)都沒(méi)多大用處。
So if you’ve also tried the common tips for insomnia and you still can’t sleep, one of these unique suggestions just might work:
所以，如果你也嘗試過(guò)多種常見(jiàn)的改善失眠的方法，但仍然無(wú)法入睡，那么下面這些特別的小方法也許能奏效。
1. Picture a place in the world that fascinates you and fly over it like a superhero who is in total control.
1.想象一個(gè)讓你著迷的場(chǎng)景，然后幻想自己像個(gè)超級(jí)英雄一樣翱翔，但你是完全受控的。
Use your mind’s eye to fly like Supergirl or Superman over any location in the world. Witness people of another culture doing whatever you think they would do during a normal day or whatever comes to mind. You are totally safe from above. Be fascinated by your power to fly. Know that you’re in total control.
利用自己心靈的眼睛去飛翔，就像女超人一樣，隨處飛翔到世界上的任何角落。見(jiàn)證別的文化的人們當(dāng)下的活動(dòng)，就像你想象他們?cè)谄匠?huì)做的事情或你想到的一樣。這些想象對(duì)你完全無(wú)害。投入到自己的飛翔力量中。但也要了解到自己是完全受控的。
Observe a familiar place or an exotic location. Just make sure you choose a comforting scene associated with curiosity, simple pleasures or calm.
觀察一個(gè)熟悉的地方或者異域的空間。只需要確保自己選擇一個(gè)舒適的場(chǎng)景，感受好奇心、簡(jiǎn)單的快樂(lè)與安寧。
Stay away from places that remind you of pain or conflict. Keep visualizing until you tire out. Allow yourself to see boring sites as well or witness the everyday humdrum of life. It just might help you to drift off into sleep land.
遠(yuǎn)離那些讓你感到痛苦和掙扎的場(chǎng)景。在想象力枯竭之前不斷地想象。允許自己去有查看沉悶的場(chǎng)景，或者日常單調(diào)的生活。這樣做也許能幫助你很快降落到睡眠之地。
2. Picture yourself interacting with your favorite characters in a movie, book or TV show.
2. 想象自己與最喜愛(ài)的電影明星、作家或電視明星互動(dòng)。
That’s right. Go ahead and allow yourself to live along side of the larger-than-life characters. You’ve probably become so familiar with them that it’s like visiting old friends, which can have a calming effect. Make up a story in mind and interact with these characters. Act like the scenery is real life. Believe it or not, Game of Thrones characters work for me. Maybe it’s the amazing scenery and the depth of the characters who I’ve grown to care for.
沒(méi)錯(cuò)。盡情幻想著有傳奇色彩的那些人們。你可能變得與他們非常親近，就像探訪老朋友一樣，這樣能達(dá)到寧神的效果。在心里編一個(gè)故事，與偶像們互動(dòng)。表現(xiàn)得就像這個(gè)場(chǎng)景就是真實(shí)生活的場(chǎng)景。無(wú)論你是否相信，我常常想象“權(quán)力的游戲”里的演員，都非常有效。也許這是很令人難以置信的場(chǎng)景，而且我對(duì)這些演員的了解更深入了。
3. Count by 7s, 8s, 9s or any number whose multiples you haven’t memorized.
3. 數(shù)著與7，8，9相關(guān)的數(shù)字或其他你記不住的倍數(shù)。
This exercise is aimed at tiring out your mind. Initially, it might wake you up a bit as you access your brainpower to figure out the multiples. Count to 200 or some number that challenges your mind. Repeat if you want.
這個(gè)練習(xí)的目的在于把你的精力消耗盡。一開(kāi)始，可能會(huì)讓你有點(diǎn)清醒，因?yàn)槟阈枰ぐl(fā)腦動(dòng)力去想那些倍數(shù)。當(dāng)你數(shù)到了200或更大的數(shù)字的時(shí)候就會(huì)挑戰(zhàn)你的精力。如果有必要，那就反復(fù)練習(xí)吧。
The goal here is really to take your mind off of anything troubling and focus on a menial and boring task. If you have a favorite multiple to count by, go for it. If you can’t sleep with after trying one counting method, switch to another. Try to bore yourself with it.
最終目的在于真的把你的注意力轉(zhuǎn)移到別的無(wú)關(guān)痛癢的事情，然后專注于一項(xiàng)微不足道且乏味的任務(wù)。如果你有一個(gè)自己喜好的倍數(shù)，那就試試吧。如果你嘗試一種方法后仍然無(wú)法入睡，那就改變另外一種。盡量讓自己感到困乏。
4. Pretend to snore.
4. 假裝打鼾。
Please apologize in advance to anyone who may be occupying the bed with you. Make a light snoring noise as though you’re in a deep sleep. This will promote deep breathing. Focus on taking giant breaths, but don’t make the breaths unnatural.
在采取這一步之前，請(qǐng)?zhí)崆跋蚰俏慌c你同床共枕的朋友致歉。輕輕地發(fā)出打鼾的聲音，假裝自己已經(jīng)進(jìn)入深度睡眠。這樣能夠促進(jìn)深呼吸。專注進(jìn)行幅度大的呼吸，但不要讓你的呼吸變得不正常。
Just imagine how you’d be breathing if you were really sleeping. Do this for as long as it takes to reach a greater level of relaxation. If you’re saying to yourself, “I can’t sleep,” trick yourself into thinking the opposite by pretending to be sleepy. Try saying, “Wow, I’m getting so sleepy.” Keep imagining yourself falling asleep. Then snore away.
想象一下自己真的睡著了，呼吸的狀況是怎樣的。盡可能保持這種呼吸方法，以保證得到最大的放松。如果你對(duì)自己說(shuō)：“我睡不著”，那就欺騙自己，假裝很困乏。然后這么說(shuō)：“哇，我真的越來(lái)越困了�！比缓笠恢毕胂笞约杭磳⑦M(jìn)入睡眠狀態(tài)。然后開(kāi)始打鼾。
5. Get out of bed and make a to-do list on paper if you can’t stop thinking about tomorrow’s tasks.
5. 如果你一直想著明天的任務(wù)，那就跳下床去寫一份待辦事項(xiàng)清單吧。
Divide a piece of paper in half and make two lists: one of urgent tasks and another of important tasks. Number what you believe needs to be done first, second, third, fourth, etc.
把一張紙條一分為二，分為兩個(gè)列表：一個(gè)寫下緊急任務(wù)，另外一個(gè)寫下重要任務(wù)。給那些需要完成的標(biāo)注，第一件事情，然后第二件，第三件，第三件等等。
Designate an easily achievable task as #1 to get your productivity engine up and running. Then move to the more challenging tasks. An optional second step is to visualize yourself doing each of these tasks successfully.
有意把容易完成的任務(wù)列為第一件，這樣就能激發(fā)創(chuàng)造力和持續(xù)性。然后再到更具挑戰(zhàn)性的任務(wù)。有另外一個(gè)選擇，便是想象自己完成每一件任務(wù)都非常成功。
Then get back in bed and don’t be surprised if you find yourself ready to fall asleep. Why? Preparing a to-do will make you feel like life is more in your control and you won’t have to worry as much about remembering all that needs to be done tomorrow.
然后回到床上，不要覺(jué)得奇怪，此時(shí)你可能會(huì)覺(jué)得想睡覺(jué)了。為什么呢?編寫一份待辦事項(xiàng)清單會(huì)讓你覺(jué)得生活在自己的掌握之中，你也不必煞費(fèi)苦心記住那些明天需要完成的任務(wù)了。
Note: These recommendations are meant to teach you how to fall asleep if you sleeping problems are mild to moderate. They are not meant for battling serious and chronic insomnia. If you experience chronic insomnia, please consider discussing it with your primary care doctor or a sleep specialist who can conduct a formal assessment and make recommendations to eliminate your sleeping problems.
注意：這些建議在于為輕度到中度失眠的人群解決睡眠問(wèn)題。它們無(wú)法解決嚴(yán)重的和長(zhǎng)期性的失眠癥。如果你遭受著長(zhǎng)期性的失眠困擾，那么請(qǐng)考慮咨詢一位保健醫(yī)師或睡眠專家，以便對(duì)你的情況進(jìn)行評(píng)估，并作出相應(yīng)的建議以緩解睡眠障礙。
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