兴奋的时候如何让自己入睡呢？

来源How to Sleep when You Are Excited
译者liz0516

Is 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.

会不会在明天会发生一些事情，让你今晚变得活跃切十分兴奋，让你不知道如何入睡呢？过度兴奋会像担忧一样妨碍你的睡眠，并会对你对这个事情的享受产生疲惫的感觉。这里有一些建议可以帮你平复你的神经，并让你渐渐地入睡。

Steps

1. 
   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：跟往常一样上床睡觉。除非你需要在凌晨三点去搭飞机，太早上床睡觉并没有任何的帮助，因为你会用这些多余的时间去想接下来会发生什么事。像往常一样上床睡觉，在睡前的一个钟头关掉你的电脑或电视机，这样可以让你不会太兴奋。
   • 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.
   • 在睡觉之前确保你的日常琐事和任务全部都完成了。当你兴奋的时候，你可能会忘记做某些事情，就像忘记锁门一样。当你渐渐睡去的时候，风险也一样存在了。你可能会突然记起你忘记做某事，或者说是你有必须要完成的事，这时你必须把自己唤醒，然后你会发现，这个时候的你很难再一次入睡了。
2. 
   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：把你心里想的东西记下来。如果你有必须要完成的事，或者是你的心有很多的想法要处理，如果需要写成一个计划的话就做笔记吧。尝试着记起所有未完成的测试时没有必要的，作重要的是睡一个美觉。
   • 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.
   • 如果说有什么事情让你兴奋，那一定是明天有大事要发生，例如长途旅行或者入学第一天，或者是一份新的工作，提前计划好以防万一。如果可能的话，提前做好任何的准备。
3. 
   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：洗一个热水澡。好好的放松一下，热水澡可以帮你平静你的身心。把这个列入你的日常睡眠习惯中，确保你的身体温暖，然后平复你的心情。穿上一套清新干净的睡服，让睡觉的准备来得更充足一点。

1. 
   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.喝一些温暖的液体。喝一杯热的饮料可以帮助平静身心。好的饮料包括一些热牛奶，一些花茶（或者是其他不含咖啡因的茶类），一些热的巧克力液体（记住它也是包含咖啡因的）。不要喝含咖啡因的饮料，如果你有习惯在半夜起床上厕所，你可以跳过这个步骤。

1. 
   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.
   • 确保你是足够的温暖或者足够的凉爽。太冷或太热会让你一直都清醒着，所以在睡觉之前要调整好你的床上用品。
2. 
   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.

把自己从对即将要发生的事情的想法中拉出来。让你的心把注意力集中到其他事情上，例如看书，致力于一个难题，或者是做一些数学题。避开那些太刺激的事情，例如开始读一篇长篇小说的第一章。找一些分散主义的事情分散你的想法，同时也让你的大脑疲惫。在这些活动之后，你会发现你很快会觉得疲惫且很容易入睡。

1. 
   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.

听一些轻音乐。打开音乐，躺下并闭着眼睛听一些舒缓人心的音乐。把音量调低，在这样的夜晚，就只听那些安静且温和的音乐。大海的声音或者鸟叫声对你的睡眠时很有帮助的。

1. 
   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.

让你的身体得到舒服的休息。如果你没办法让你的心从那件兴奋的事中平静下来，试着让你的身体休息一下。从脚趾开始，想象一下让他们放松并让他们真正的放松，然后是叫，脚踝，小腿，大腿，腹部，躯干，手指，手臂，脖子，然后是头部。一步一步，让自己的身体慢慢地放松，知道你的身体真正的放松了。这既是一种脑力活动，同时也是一种身体放松活动，这对于渐渐入睡来说是非常有用的。

1. 

   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......
   • 试着深呼吸。深呼吸可以帮你放松自己，而且在躺下的时候这项运动非常的简单。在开始之前确保你的位置是舒服的并让你的呼吸把你从你的想法中转移出来。

Tips

小窍门

• 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.
• 如果这件大事是发生在早晨，你真的打算早点睡觉，在你安定下来打算入睡之前可以在床上看一些愉悦身心的读物。当你在放松和阅读的同时，你的身体会变得比平时更容易入睡。整体来说，最好是尊崇你的正常的睡眠类型，并且像往常一样上床睡觉。
• Check that the room temperature is not too hot or cold; this can impact your ability to get to sleep.
• 检查一些室内的温度不要过高也不要过低；这些都会影响你睡眠的能力。
• 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，喜欢的书比起看一本新的小说强。你喜欢的东西，在你重读第二次第三次的时候会有不同的感觉-至少不需要看到最后才明白事情是怎么发生的，因为你已经知道故事的情节是怎么进展的。

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