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睡觉，是我们人生中看起来非常普通的一件事。睡觉发生得过于理所当然，以至于大多数人不会重视睡眠，甚至于忽略睡眠，迫使睡眠为其他看起来更重要的事情让路。而我们只有通过睡觉才能恢复清醒和活力，善待睡眠就是善待自己的健康。如果我们睡眠不好，该怎样通过训练大脑、建立常规习惯更好入睡呢？最近刚好看了《Why We Sleep》这本书，顺便把书中12条健康睡眠小贴士放在本文最后。Hi everyone Emma McAdam here, I'm a licensed therapist. So sleep is essential for good mental health. Lack of sleep can actually cause mental illness. Research is showing that one of the most effective ways to treat depression is by helping people improve the quality and the quantity of their sleep. One study of people with depression found that after resolving their insomnia 87% of them experienced major improvements in their depression. Their depression symptoms disappeared after eight weeks of good sleep.大家好，我是艾玛，持证治疗师。缺乏睡眠实际上可能导致精神疾病。研究表明，治疗抑郁症最有效的方法之一是，改善睡眠的质量和数量。一项针对抑郁症患者的研究发现，在解决失眠问题后，其中87%的抑郁症患者得到了显著改善，在经过八周的良好睡眠后，他们的抑郁症状消失了。So, how do we improve our ability to get sleep? We can train our brain to sleep better. Sleep hygiene means going through a routine that trains your brain and body to know when to sleep. So, like a muscle that strengthens with practice, sleeping well is a skill we can develop. Okay so because you're trying to trigger the autonomic nervous system to start your sleep cycle it's really important to use a routine. If you've ever tried to get a toddler to fall asleep you know how important it is to stick to a routine. Adults aren't too different.如何提高入睡能力呢？我们可以通过训练大脑让睡眠更好。睡眠卫生意味着通过建立一系列常规习惯，训练大脑和身体知道何时入睡，就像肌肉可以通过训练变得更强壮一样，良好睡眠也是一项可以培养的技能。因为大脑需要触发自主神经系统以启动睡眠周期，所以常规习惯非常重要。如果你曾经尝试过让幼儿入睡，你就知道坚持常规习惯有多重要，成年人也并非完全不同。Remember our minds like Pavlov's dogs they learn to associate sight smells and activities with these reflexive responses that are usually outside of our direct control. We can't force ourselves to sleep but we can train our brain to know when to sleep. So, start by creating a wind down routine before bedtime that the brain associates with sleeping. To do this, you want to keep a consistent schedule whenever possible so try to go to bed and wake up around the same time each day.请记住，我们的大脑就像巴甫洛夫的狗一样【巴甫洛夫的狗指的是俄罗斯生理学家伊凡·巴甫洛夫用狗来研究条件反射的实验。实验以经典条件作用为基础，其中狗在听到钟声等特定声音时会分泌唾液，因为狗早先被训练过，在给予食物前就听到了这些声音。因此，巴甫洛夫的狗常用来形容类似的条件反射实验或情境中的动物行为】，大脑会学习将视觉、气味和活动与通常不受直接控制的反射性反应联系起来。我们无法强迫自己入睡，但我们可以训练大脑知道何时入睡。因此，请在睡前建立一系列让人放松的常规习惯，让大脑将这些习惯与睡眠联系起来。要做到这一点，你要尽可能保持一致的作息时间表，每天尽量在相同的时间上床睡觉和起床。Dim the lights，cool the temperature and decrease your stimulation. So for example, do quiet activities like reading a book or taking a bath because these help trigger calm. Don't watch TV or exercise right before bed. Another thing you can do is have a routine for right before bed so for example in the evening you do a snack and you change into pajamas then you brush teeth and get into bed, read a book, pray and go to sleep.调暗灯光，降低温度，减少刺激。例如，进行安静的活动，如阅读一本书或洗个澡，因为这些活动有助于让你平静。不要在临睡前看电视或锻炼。另一件可以做的事情是养成一些睡前的常规习惯，比如晚上吃点小食、换上睡衣，然后刷牙、上床、阅读一本书、祷告，然后入睡。In addition to a routine there are some things you can do during the day that are going to improve your ability to fall asleep, and stay asleep.除了睡前常规习惯外，在白天，你还可以做一些事情以提高你入睡和保持睡眠的能力。Limit your naps during the day to less than 30 minutes. Cut out screen time before bed, so not only are devices like phones and tablets and TVs very stimulating and this triggers the alerting system in the brain, but also the tone of the light emanated from your screen tends to have a bluish tint to it., and this is similar to the bluish light in the mornings so again this is a biological trigger to wake up. Research shows that blue toned lights tend to trigger alertness and a red or yellow toned lights tend to trigger calmness. So if you must use your phone or tablet before bed，check to see if it has a night shift setting. This will shift your screen colors toward the red and yellow range.白天的小睡时间限制在30分钟以内。在睡前避免使用屏幕，因为诸如手机、平板电脑和电视等设备都会产生强烈的刺激，这会激活大脑的警觉系统，而且屏幕发出的光线色调往往偏蓝，与早上的蓝光类似，这是生物钟的触发信号，让人保持清醒。研究表明，蓝色调光线往往会触发警觉，而红色或黄色调光线则往往会触发平静。因此，如果你在睡前必须使用手机或平板电脑，请查看设备是否有夜间模式，这将使屏幕的颜色偏向红色和黄色的范围。Next, turn your screen brightness down as low as possible and use the night setting for reading and this makes it so your text appears as white letters on a black background. So many programs have this option in their settings. Also put your phone on do not disturb mode while you're sleeping and don't check your work emails right before bed or read anything that could be stressful like the news or even your Facebook feed.其次，尽量调节屏幕亮度至最低，并在阅读时使用夜间模式，这将使设备文字在黑色背景上显示为白色字体，许多程序在设置中都有这个功能。同时，在睡觉时将手机设置为勿扰模式，不要在临睡前查看工作消息，也不要阅读任何可能产生压力的东西，比如新闻，甚至是你的朋友圈动态。Another thing you want to do is take a look at your caffeine use. Avoid caffeine for at least 4 to 6 hours before bedtime. Even one cup of coffee or tea even early in the morning that can affect your sleep for up to 48 hours. So, if you're not sure of how caffeine is impacting you, you could try going off caffeine for one week.另一件要做的事是：检查你的咖啡因摄入。在睡前至少4到6小时内避免摄入咖啡因。即使在早上喝一杯咖啡或茶，也会影响你的睡眠长达48小时。如果你不确定咖啡因对你的影响，你可以尝试在一周内停止摄入咖啡因。The first couple of days you might feel more tired and by day four you will probably start feeling better. You'll have better sleep you'll have better energy and be more focused and you'll most likely be waking up less at night and you'll find it easier to fall asleep. Within one week most people say I feel better off caffeine than on caffeine. They report better energy better mood and better sleep.培养常规习惯的最初几天，你可能会感到更加疲倦，到了第四天你可能会开始感觉更好。你的睡眠质量会变得更好，精力会更充沛，注意力会更集中，夜间醒来的次数也会减少，入睡会更容易。在一周内，大多数人都会说，在不摄入咖啡因的情况下，状态感觉比摄入咖啡因时更好。他们报告说，精力更充沛了，情绪变得更好了，睡眠质量也变得更高了。Another thing you want to think about is limiting alcohol use. While some people believe that alcohol helps them sleep and it might help people fall asleep, alcohol interferes with your brain's ability to sleep well and repair itself, especially during the second half of the night. So, that leaves you feeling more exhausted later.另一件你要考虑的事是：限制饮酒。尽管有些人认为酒精能帮助他们入睡，酒精可能确实有助于人们入睡，但酒精会干扰你的大脑良好睡眠和自我修复的能力，特别是在后半夜。因此，饮酒会让你后续时间感到更加疲惫。Another thing to think about is to avoid rich heavy or fatty foods before bedtime. Anything that might cause heartburn or indigestion can interfere with sleep. But so can hunger. So you could try a snack like a banana and peanut butter before bed. A warm glass of milk before bed has also been shown in clinical studies to be as effective as many sleep medications. But a lot of people just don't like the idea of drinking warm milk, you may want to try it. Exercise during the day can also greatly improve your ability to sleep so even 10 minutes of exercise can make a difference.另一件你要考虑做的事是：在睡前避免摄入油腻或高脂食物。任何可能引起胃灼热或消化不良的食物都会影响睡眠，但饥饿也会影响睡眠。因此，你可以尝试在睡前吃些像香蕉和花生酱这样的小吃。在临床研究中还发现，在睡前喝杯温牛奶的效果与许多安眠药相当。但很多人可能不喜欢喝温牛奶，你可以尝试一下。白天锻炼也能极大地提高你的睡眠质量，即使进行10分钟的锻炼，睡眠也能有所改善。Also, light and sound can trigger alertness. So use earplugs blackout curtains or eye masks to help cut out that extra stimuli.此外，光线和声音可以触发警觉。因此，使用耳塞、遮光窗帘或眼罩可以减少多余的刺激。Another thing you can try is a relaxation routine or meditation before bed, this is something like progressive muscle relaxation you could check out the video I made on that or you could listen to a guided imagery exercise. And again, as you're trying to create associations for your brain to trigger that sleep response, you want to only use your bed for sleeping and sex. If your brain associates your bed with watching TV or working on your laptop eating paying bills and etc, your brain is gonna associate your bed with alertness not sleep. If you're having a very hard time falling asleep or falling back asleep try getting up get out of bed and do something really boring like listening to a boring audio book, or the old documentary. Don't do anything too stimulating.你还可以尝试在睡前做放松活动或冥想，比如渐进性肌肉放松，训练方法可以查看我之前制作的视频，或者你可以听一段引导性的想象练习。再次强调，当你试图为你的大脑创造关联来触发入睡反应时，你只想在床上进行睡眠和性活动。如果你的大脑将床与看电视、在笔记本电脑上工作、吃饭和付账等相关联，你的大脑会将床与警觉而不是睡眠联系起来。如果你很难入睡或重新入睡，试着起床，离开床，做一些极其无聊的事情，比如听一本无聊的有声书，或者一部老纪录片。不要做太过刺激的事情。When I'm having a hard time sleeping I like to listen to this show called Time Team where a bunch of British archaeologists try and dig to find you know history. But it's a pretty slow show and it helps me fall asleep. Okay I hope you found these tips helpful and if you liked this video check out my other video called insomnia antidote, where I teach one way to turn off worry and fall asleep. Thanks for watching and take care.当我难以入睡时，我喜欢听一档叫做《时光分队》的节目，节目中的一群英国考古学家尝试挖掘历史。但这是一个相当慢节奏的节目，有助于我入睡。我希望你会觉得这些睡眠小贴士有帮助。如果你喜欢这个视频，可以看看我另一个名为《失眠解药》的视频，在那里我教你一种方法来减少担忧并入睡。谢谢观看，照顾好自己。1. 坚持固定的睡眠时间。每天在同一时间上床睡觉，在同一时间醒来。作为习惯性的生物，人类很难适应睡眠模式的变化。等到周末再补觉，并不能完全弥补一周内睡眠不足的情况，并且会导致周一早上很难醒来。可以为就寝时间设置闹钟。我们通常只会为起床时间设置闹钟，却不会为睡觉时间这么做。如果你只能从这12条建议中记住一条，那么记住这一条吧。2. 锻炼很有益，但不要在一天中太晚的时间进行。尽量每天尝试锻炼至少30分钟，但要在睡前2~3小时结束锻炼。3. 避免咖啡因和尼古丁的摄入。咖啡、可乐、某些茶和巧克力都含有兴奋剂咖啡因，其效果可能需要8小时才能完全清除。因此，在下午晚些时候喝杯咖啡，会让你晚上很难入睡。尼古丁也是一种兴奋剂，通常会使吸烟者睡得很轻。此外，戒烟者通常会因为尼古丁戒断反应而在早晨过早醒来。4. 睡前避免喝酒精饮料。睡前喝一杯酒或含酒精的饮料可以帮助你放松，但大量摄入酒精会让你失去快速眼动睡眠，使你处于睡眠较轻的阶段。大量摄入酒精也可能导致夜间呼吸问题。当酒精的影响消失时，你也会在半夜醒来。5. 深夜避免大量进食和喝饮料。简单的零食可以，但大量进食会导致消化不良，干扰睡眠。晚上喝太多液体会导致频繁醒来上厕所。6. 尽量避免使用会延迟或破坏睡眠的药物。一些常用的心脏、血压或哮喘药物，以及一些治疗咳嗽、感冒或过敏的非处方药和草药都可以破坏睡眠模式。如果你有睡眠问题，请咨询你的医疗保健机构或药剂师，看看你是否服用了任何会导致失眠的药物，并询问是否可以改为白天或晚上的其他时间服用。7. 下午3点以后不要午睡。午睡可以帮助弥补缺失的睡眠，但是午后的午睡可能会造成夜间更难入睡。8. 睡前放松。不要把白天安排得太满，以至于没有时间放松。你的睡前习惯应该包含一项轻松的活动，如阅读或听音乐。9. 睡前洗个热水澡。洗过澡后，体温的下降可能会使你感到困倦，洗澡也可以帮助你放松和缓解紧张，让你更容易入睡。10. 保持卧室幽暗凉爽，并且不要放置任何电子产品。摆脱卧室里任何可能让你分心的东西，比如噪声、明亮的灯光、不舒服的床或过高的室温。如果房间里的温度保持凉爽，你会睡得更好。卧室里的电视、手机或电脑可能会让你分心，无法入睡。拥有舒适的床垫和枕头，可以帮助促进良好的睡眠。失眠的人会经常看钟表，因此请将时钟的表盘转到看不见的方向，这样你就不会在尝试入睡时担心时间了。11. 适当晒晒太阳。日光是调节日常睡眠模式的关键。尽量每天在自然阳光下晒30分钟以上。如果可能的话，早晨随着阳光醒来，或者使用非常明亮的灯光。睡眠专家建议，如果你有睡眠问题，那么你应该在早晨接受阳光照射1小时，并在睡前调暗室内灯光。12. 醒着时不要躺在床上。如果你躺在床上20分钟后仍然很清醒，或者开始感到焦虑或担心，那么就起床进行一些轻松的活动，直到感到困倦。不能入睡的焦虑会使你更难入睡。
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