如何在2分钟内入睡：英语精读讲义

If you're anything like me, 表達脈絡

如果你和我差不多，

your night goes something like this. 短語搭配

那你的夜晚大概也是这样的。

After an exhausting day,

累了一整天之后，

you brush your teeth,

你刷完牙，

get into your Zelda-themed pajamas,

换上《塞尔达传说》主题睡衣，

snuggle up in bed,

舒舒服服地钻进被窝，

turn the lights off,

关掉灯，

and then nothing.

然后……什么都没有。

No, not the good kind of nothing,

不，不是那种令人惬意的“什么都没有”，

the literally 10 seconds ago I felt like I would die

而是那种：明明就在10秒前，我还觉得自己快要死了，

if I didn't get into my bed

要是不能赶紧躺到床上的话；

and now I'm perfectly awake

可现在我却彻底清醒——

kind of nothing.

就是这种“什么都没有”。

So, you try to squeeze your eyes tighter

所以，你试着把眼睛闭得更紧，

or maybe I'm just not in a comfortable position.

又或者你会想：也许只是姿势不舒服。

Yeah, that'll solve it. 語氣意圖

对，这样肯定就能解决。

But no,

可并没有，

the clock ticks and you become increasingly more aware

时钟滴答作响，你越来越清楚地意识到，

of every waking second of sleep time that you're losing

自己清醒的每一秒，都在失去本可用来睡觉的时间，

and how increasingly bad tomorrow will be.

也越来越担心明天会有多难熬。

If only you could have just slept at school or work. 語法

要是当时在学校或上班时能睡上一觉就好了。

It was so easy then.

那时候犯困可太容易了。

But now in the solitude of night,

可如今，在寂静孤独的深夜里，

all you have is your deepest, darkest thoughts

陪着你的只有内心最深、最阴暗的念头，

and that damn clock that oh my god, it's been three hours?

还有那该死的时钟——我的天，都过去三个小时了？

If this sounds familiar to you,

如果这些情景让你觉得似曾相识，

then this video is for you

那这期视频就是为你准备的，

because we've compiled some of the best advice and practices

因为我们整理了一些最实用的建议和方法，

to increase your odds of falling asleep in minutes. 短語搭配

增加你在几分钟内入睡的几率。

And while we're going to start off with the stuff you should do before hitting your bed, 短語動詞

我们会先讲上床前该做的事，

we also have a technique used by the U.S. Navy

也会介绍一种美国海军用过的技巧，

to fall asleep in 2 minutes when you're stuck there lying awake.

让你躺在那里睡不着时，也能在2分钟内入睡。

So, let's start with seven things you should do before you sleep.

那么，我们先从睡前应该做的七件事讲起。

Number one is to sleep in a colder environment.

第一，在温度较低的环境中睡觉。

Your thermal environment, especially surrounding your head and body,

你所处环境的温度，尤其是头部和身体周围的温度，

is perhaps the most underappreciated factor

也许是最容易被忽视的因素，

determining not only the ease with which you'll fall asleep tonight, 語法

它不仅决定你今晚能否轻松入睡，

but also your sleep quality.

也会影响你的睡眠质量。

Whether you're overheating because of heavy blankets, pajamas, 語法

不管你是因为盖着厚被子、穿着睡衣而过热，

or just a hot room,

还是因为房间本身太热，

it's been shown to decrease slow wave sleep and REM sleep.

研究都表明，这会减少慢波睡眠和快速眼动睡眠。

Even just to initiate sleep,

哪怕只是要开始入睡，

your body has to drop 2 to 3 °F or 1.5°C.

你的体温也得下降2至3华氏度，也就是约1.5摄氏度。

And so, being colder actually helps bring your temperature down faster. 短語動詞

所以，较凉的环境其实能帮助你更快降温。

It might shock you, but the recommended temperature 表達脈絡

你可能会很惊讶，但建议的室温

is around 65°F or 18.3°C for your room.

大约是65华氏度，也就是18.3摄氏度。

Going too cold isn't great either,

当然，太冷也不理想，

but it doesn't have the same disruptive effects 語法

但它对入睡和睡眠质量的干扰，

on falling asleep or your sleep quality as a hot room does.

不像房间过热那么严重。

Number two is to take a hot shower or bath before bed.

第二，睡前冲个热水澡或泡澡。

You might think being all warm and fuzzy is what makes you sleep, 習語

你可能以为，暖烘烘、舒舒服服的感觉会让人入睡，

but it's actually kind of the opposite.

但事实其实恰恰相反。

When you're exposed to hot temperature,

当你处在高温环境中时，

the body can't hold on to the heat 短語動詞

身体无法把热量留在体内，

and sends blood to the surface of your skin,

于是会把血液输送到皮肤表面，

giving you that flushed red appearance.

让你的皮肤看起来红扑扑的。

Once you step out of the warmth,

一旦离开温暖的环境，

the dilated blood vessels radiate out the inner heat to your environment

扩张的血管就会把体内热量散发到周围环境中，

and your core body temperature plummets.

使你的核心体温迅速下降。

This triggers the body and brain to think it's sleepy time.

这会让身体和大脑收到“该睡觉了”的信号。

Number three is to put away the clock.

第三，把时钟收起来。

Simply having the ability to look at and see the time

只要你还能随时看一眼时间，

and find out how much you haven't slept

算出自己已经少睡了多久，

is not helpful and will honestly only stress you out. 短語動詞

这就不会有任何帮助，说实话只会让你更焦虑。

In fact, time monitoring is strongly linked to stress and waking arousal. 短語搭配

事实上，反复确认时间与压力增大、清醒度上升密切相关。

Four, you should minimize or avoid caffeine and nicotine.

第四，尽量少摄入或避免咖啡因和尼古丁。

Coffee, colas, some tea, and even chocolate

咖啡、可乐、某些茶，甚至巧克力所带来的影响

can take as long as 8 hours to wear out fully,

可能要长达8小时才会完全消退，

and nicotine is a stimulant.

而尼古丁则是一种兴奋剂。

So, avoid them too late in the day.

所以，一天中较晚的时候就别再摄入它们了。

It's also worth avoiding eating too close to bed. 語法

也尽量别在临睡前吃东西。

While some studies show avoiding diets that are excessively biased towards carbs will help,

尽管有些研究表明，避免饮食过度偏向碳水化合物会有帮助，

it's better to just avoid being too hungry or too full before bed.

但更重要的是，睡前别让自己太饿或太饱。

Number five, exercising and being physically tired can help you fall asleep faster,

第五，运动并让身体感到疲劳，可以帮助你更快入睡，

but working out 2 to 3 hours before bed can keep you up longer. 短語動詞

但睡前2到3小时锻炼，反而可能让你更久睡不着。

So, earlier in the day is better.

所以，最好安排在白天早些时候。

And same goes with naps, actually.

午睡其实也是同样的道理。

They're great, but don't take them after 3:00 p.m.

午睡虽好，但下午3点以后就别睡了，

or it'll be harder to fall asleep at night.

否则晚上会更难入睡。

Number six is to make sure you're actually relaxing before bed.

第六，确保自己在睡前真正放松下来。

If you try to sleep and you're wired or on, 用詞

如果你准备睡觉时精神还很亢奋、停不下来，

your brain just won't be ready.

你的大脑就根本没有做好入睡的准备。

A relaxing activity within the hour before bed like reading

睡前一小时内做些放松的活动，比如阅读，

is the perfect ritual to put you in the right mindset. 短語搭配

是让你调整好心态的完美睡前仪式。

And finally, number seven is to make sure you're getting sun exposure during the day

最后，第七，确保白天能晒到太阳，

and minimizing your light exposure during the evening.

晚上则尽量少接触光线。

You've probably been told not to use your screen before bed,

你大概听说过，睡前不要看电子屏幕，

which is true,

这确实没错，

but it's equally as important to get natural sunlight for at least 30 minutes a day

但每天至少接受30分钟的自然光照也同样重要，

if you have problems falling asleep.

尤其是当你有入睡困难时。

This helps to condition your body's schedule

这有助于调节身体的作息节律，

and trigger tiredness at the right times.

让你在恰当的时间产生困意。

So, now that we've set up some conditions 語法

好了，现在我们已经营造了一些条件，

for optimizing your experience of falling asleep,

来帮助你更顺利地入睡，

you're still awake.

可你还是醒着。

In fact, maybe you've already done those things

事实上，也许这些事你早就全做了，

and you're lying in bed right now desperately looking up

此刻正躺在床上，心急如焚地在YouTube上搜索

how to fall asleep faster on YouTube,

“怎样才能更快入睡”，

which led you to this very video.

于是就点进了这期视频。

Don't lie. 習語

别装了。

In which case, you have broken rule seven of not looking at your phone, 表達脈絡

这样一来，你就违反了第七条——不要看手机，

but I'll forgive you if it was in pure desperation.

不过如果你实在是走投无路，我就原谅你吧。

I mean, I won't complain about the extra view.

毕竟，多一个播放量我也不会有意见。

But in all seriousness, if you're laying in bed after all that, 表達脈絡

不过说真的，如果做完这一切后你还躺在床上，

there's a technique that the Navy allegedly used

据说海军用过一种方法，

that, if practiced, can literally have you falling asleep in 2 minutes, 語法

只要勤加练习，真能让你在2分钟内入睡，

no matter where you are. 語法

无论你身在何处。

I say allegedly because the studies are not publicly available, 表達脈絡

我说“据说”，是因为相关研究并未公开，

but they claim they were used on fighter pilots

但有人声称，这种方法曾用于战斗机飞行员，

who would often make avoidable mistakes

因为他们经常会犯下一些本可避免的错误，

as a result of stress and ultimately sleeplessness.

原因就是压力，以及由此造成的睡眠不足。

In fact, they were designed to allow them to fall asleep even while sitting up.

事实上，这套方法的设计目标，就是让他们即使坐着也能睡着。

And after 6 weeks, they claim that 96% of the pilots

据称，经过6周训练后，96%的飞行员

could fall asleep in less than 2 minutes.

都能在不到2分钟内入睡。

It goes like this. 表達脈絡

方法如下。

First, you need to systematically relax each part of your body.

首先，你需要按顺序放松身体的每个部位。

Take a deep breath, close your eyes,

深吸一口气，闭上眼睛，

and begin to focus on your face.

开始把注意力集中在脸上。

Picture every muscle slowly relaxing. 語法

想象每一块肌肉都在慢慢放松。

If you need help, squish and squint your face first,

如果觉得困难，可以先把脸皱成一团，用力眯紧眼睛，

and then let it relax.

然后再放松下来。

Breathe out as you feel your cheeks, tongue, mouth, and jaw relax. 語法

一边呼气，一边感受脸颊、舌头、嘴巴和下巴放松下来。

Even imagining your eyes sinking into their sockets.

甚至可以想象眼睛正缓缓陷入眼窝。

Then slowly make your way down your body 短語搭配

然后顺着身体慢慢往下，

and do the same thing to each muscle group.

对每组肌肉做同样的事。

Tighten and then relax your shoulders, then arms,

先绷紧再放松肩膀，接着是双臂，

from forearms to fingers, chest, and legs,

从前臂到手指，再到胸部和双腿，

and finally your feet,

最后是双脚，

all while breathing deeply and focusing on the relaxation. 語法

全程深呼吸，并专注于放松的感觉。

Once you've gone through the whole body, 短語動詞

等全身都这样放松一遍后，

focus on clearing your mind into a meditative state. 短語搭配

集中精力清空思绪，进入冥想状态。

As thoughts about your day or images pop into your mind, 短語動詞

当有关这一天的念头或画面浮现在脑海中时，

try not to dwell on them and let them pass. 短語搭配

尽量别沉浸其中，让它们自然飘走。

Simply thinking through motions can stimulate your muscles to involuntarily contract.

仅仅在脑海中想象动作，就可能让肌肉不由自主地收缩。

Much like meditation, don't let the thoughts consume you. 習語

就像冥想一样，别让这些念头占据你的头脑。

Try to focus on breathing in and out.

试着专注于一呼一吸。

Or you can visualize yourself in a calming location

或者，你也可以想象自己身处一个宁静的地方，

like on a warm summer's day in a hammock

比如在温暖的夏日里躺在吊床上，

swaying slowly back and forth. 短語搭配

慢悠悠地来回摇晃。

If you can't stop your thoughts,

如果你没法让思绪停下来，

they suggest repeating

他们建议反复默念：

don't think, don't think, don't think for 10 seconds.

“别想，别想，别想”，持续10秒。

It may sound silly or fairly simple, 表達脈絡

这听起来也许有点傻，或者简单得过头，

but it's the practice that makes perfect. 習語

但熟能生巧。

And anecdotally online, people have found it to work 用詞

网上不少人也分享亲身体验，说这招确实有效，

after dedicating time to it. 短語搭配

不过得花上一段时间练习。

But the key, like most things, is to consistently practice each night. 表達脈絡

但和大多数事情一样，关键是每晚坚持练习。

It won't be a simple solution on your first night,

第一晚尝试时，它不会轻轻松松就见效，

but weeks in, you'll be much more likely to fall asleep instantly, 用詞

但坚持几周后，你瞬间入睡的可能性就会大大增加，

assuming you don't have a sleep disorder or other condition. 語法

前提是你没有睡眠障碍或其他健康问题。

Now, there is one more suggestion

现在，还有最后一条建议，

that is considered the single most important tip

它被认为是让人立刻入睡的

to falling asleep immediately,

最重要的一条秘诀，

and if you can't follow any others, follow this.

如果其他建议你都做不到，至少要做到这一条。

Go to bed and wake up at the same time of day, no matter what.

无论如何，每天都要在同一时间上床、同一时间起床。

Even the weekends.

周末也不例外。

I know, it sucks, but we're creatures of habit, 習語

我知道，这很痛苦，但人都是习惯的动物，

and if you want to be able to fall asleep immediately,

如果你想做到一躺下就能睡着，

getting in a good routine will set up your body

养成良好的作息规律，会让你的身体

to literally work like clockwork. 習語

真正像时钟一样精准运转。

And after all that, if you still can't fall asleep,

做完这一切后，如果你还是睡不着，

don't lie awake in bed. 短語搭配

就别清醒地躺在床上硬熬。

Studies show that not falling asleep for an extended period of time

研究表明，长时间无法入睡

causes anxiety and only makes things worse.

会引发焦虑，只会让情况变得更糟。

So, just get up and do a relaxing or slightly boring activity

所以，干脆起床做些放松或略显无聊的事，

until you feel sleepy.

直到你感到困倦。

Thank you guys for watching.

感谢大家观看。

We played around with the animation style a little bit in this video. 短語動詞

这期视频里，我们稍微尝试了一下不同的动画风格。

It's a little longer.

视频也稍微长了一点。

So, let us know in the comments what you thought of it.

所以，欢迎在评论区告诉我们你的看法。

And we're going to make a playlist of a lot more sleep videos over there

我们还会在那边整理一个播放列表，放入更多睡眠相关视频，

because it's a common theme because it's very important.

因为睡眠是我们经常讨论的主题，毕竟它非常重要。

Make sure you're subscribed for more and click that bell.

想看更多内容，记得订阅我们，再点一下那个铃铛。

Oh yeah, click the bell.

对了，点一下铃铛。

That matters, apparently. 語氣意圖

这好像挺重要的。

Click the bell if you want to see more of our videos,

如果你想看到我们更多的视频，就点一下铃铛，

and otherwise, we'll see you next time.

其他就没什么了，我们下期再见。

See you later.

回头见。