如何在2分鐘內入睡：英語精讀講義

If you're anything like me, 表達脈絡

如果你和我一樣，

your night goes something like this. 片語搭配

你的夜晚大概會是這樣。

After an exhausting day,

度過令人精疲力竭的一天後，

you brush your teeth,

你刷了牙，

get into your Zelda-themed pajamas,

換上《薩爾達傳說》主題的睡衣，

snuggle up in bed,

舒舒服服地窩進被窩，

turn the lights off,

關掉燈，

and then nothing.

然後，什麼都沒發生。

No, not the good kind of nothing,

不，不是那種令人放鬆的「什麼都沒有」，

the literally 10 seconds ago I felt like I would die

而是明明才 10 秒前，我還真的覺得自己會死——

if I didn't get into my bed

如果我再不上床的話——

and now I'm perfectly awake

結果現在卻完全清醒

kind of nothing.

的那種「什麼都沒有」。

So, you try to squeeze your eyes tighter

於是，你試著更用力地閉緊雙眼，

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

又或者，也許只是我躺的姿勢不舒服。

Yeah, that'll solve it. 語氣意圖

對，這樣就能解決了。

But no,

但並沒有，

the clock ticks and you become increasingly more aware

時鐘滴答作響，你也越來越清楚地意識到，

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

自己每清醒一秒，就少了一秒睡眠時間，

and how increasingly bad tomorrow will be.

而明天也會變得越來越難熬。

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

要是能直接在學校或上班時睡覺就好了。

It was so easy then.

那時候要睡著明明那麼容易。

But now in the solitude of night,

但現在，在夜晚的孤寂裡，

all you have is your deepest, darkest thoughts

陪著你的只有內心最深沉、最陰暗的念頭，

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

還有那該死的時鐘——我的天啊，已經三個小時了？

If this sounds familiar to you,

如果你對這種情況很熟悉，

then this video is for you

那這支影片就是為你準備的，

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

因為我們整理了一些最實用的建議和方法，

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

幫你提高在幾分鐘內入睡的機率。

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

我們會先從上床前該做的事講起，

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

也會介紹一種據說由美國海軍使用的技巧，

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

讓你即使躺著睡不著，也能在 2 分鐘內入睡。

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

那麼，就先來看看睡前該做的七件事。

Number one is to sleep in a colder environment.

第一，睡在比較涼爽的環境裡。

Your thermal environment, especially surrounding your head and body,

你所處環境的溫度，尤其是頭部和身體周圍的溫度，

is perhaps the most underappreciated factor

可能是最容易被低估的因素，

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

它不只會影響你今晚入睡的難易程度，

but also your sleep quality.

也會影響你的睡眠品質。

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

無論你是因為厚重的棉被、睡衣而過熱，

or just a hot room,

還是房間本身太熱，

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

研究都顯示，這會減少慢波睡眠和快速動眼期睡眠。

Even just to initiate sleep,

就連要開始入睡，

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

你的體溫也必須下降華氏 2 到 3 度，或攝氏 1.5 度。

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

所以，涼爽一點其實能幫助體溫更快下降。

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

你可能會很驚訝，但建議的室內溫度

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

大約是華氏 65 度，也就是攝氏 18.3 度。

Going too cold isn't great either,

當然，太冷也不太好，

but it doesn't have the same disruptive effects 文法

但和炎熱的房間相比，過冷對

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

入睡過程或睡眠品質的干擾並沒有那麼大。

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

第二，睡前洗個熱水澡或泡澡。

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

你可能以為，全身暖呼呼又舒服的感覺會讓你想睡，

but it's actually kind of the opposite.

但事實上，情況恰好相反。

When you're exposed to hot temperature,

當你處在高溫環境中時，

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

身體無法留住熱量，

and sends blood to the surface of your skin,

因此會把血液送到皮膚表面，

giving you that flushed red appearance.

讓你的皮膚看起來泛紅。

Once you step out of the warmth,

一旦你離開溫暖的環境，

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

擴張的血管就會把體內的熱散發到周遭環境，

and your core body temperature plummets.

讓你的核心體溫迅速下降。

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

這會讓身體和大腦以為，該睡覺了。

Number three is to put away the clock.

第三，把時鐘收起來。

Simply having the ability to look at and see the time

光是能夠看一眼時間，

and find out how much you haven't slept

發現自己到底已經少睡了多久，

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

就完全沒有幫助，老實說只會讓你更焦慮。

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

事實上，不斷注意時間與壓力及清醒時的亢奮狀態高度相關。

Four, you should minimize or avoid caffeine and nicotine.

第四，盡量少碰或完全避免咖啡因和尼古丁。

Coffee, colas, some tea, and even chocolate

咖啡、可樂、某些茶，甚至巧克力所含的咖啡因，

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

效果最久可能要 8 小時才會完全消退，

and nicotine is a stimulant.

而尼古丁也是一種興奮劑。

So, avoid them too late in the day.

所以，太晚就別碰這些東西。

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

此外，也最好別在臨睡前吃東西。

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

雖然有些研究顯示，避免碳水化合物比例過高的飲食會有幫助，

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

但更重要的是，睡前別讓自己太餓或太飽。

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

第五，運動和身體的疲累能幫助你更快入睡，

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

但在睡前 2 到 3 小時運動，反而可能讓你更久睡不著。

So, earlier in the day is better.

所以，最好在白天早一點運動。

And same goes with naps, actually.

其實，小睡也是一樣。

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

小睡很不錯，但下午 3 點過後就別再睡了，

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

否則晚上會更難入睡。

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

第六，確保自己在睡前真的有放鬆下來。

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

如果你想睡時精神仍然亢奮，或大腦還在高速運轉，

your brain just won't be ready.

你的大腦根本不會準備好入睡。

A relaxing activity within the hour before bed like reading

睡前一小時內，做些像閱讀這樣能放鬆的活動，

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

就是讓自己進入適合入睡的心境的完美儀式。

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

最後，第七，確保自己白天有曬到太陽，

and minimizing your light exposure during the evening.

並盡量減少晚上的光線刺激。

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

你大概聽過睡前不要看螢幕，

which is true,

這確實沒錯，

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 分鐘的自然陽光也同樣重要，

if you have problems falling asleep.

尤其是當你有入睡困難時。

This helps to condition your body's schedule

這有助於調整你身體的作息，

and trigger tiredness at the right times.

並在適當的時間引發睏意。

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

好，現在我們已經創造了一些條件，

for optimizing your experience of falling asleep,

讓你能更順利入睡，

you're still awake.

但你還是醒著。

In fact, maybe you've already done those things

其實，也許你早就試過了這些方法，

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

而且此刻正躺在床上，心急如焚地

how to fall asleep faster on YouTube,

在 YouTube 上搜尋「如何更快入睡」，

which led you to this very video.

才因此看到了這支影片。

Don't lie. 慣用語

別說謊。

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

這樣的話，你就違反了第七條規則，也就是別看手機，

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

但如果你真的是走投無路，我就原諒你。

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

畢竟，多一次觀看次數我也不會抱怨。

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

不過說真的，如果做完這一切後，你還是躺在床上，

there's a technique that the Navy allegedly used

據說海軍曾使用過一種技巧，

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

只要加以練習，真的能讓你在 2 分鐘內睡著，

no matter where you are. 文法

不論你身在何處。

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

我說「據說」，是因為相關研究並未公開，

but they claim they were used on fighter pilots

但據稱，這種方法曾用在戰鬥機飛行員身上，

who would often make avoidable mistakes

他們常會犯下一些原本可以避免的錯誤，

as a result of stress and ultimately sleeplessness.

原因是壓力，以及隨之而來的失眠。

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

事實上，這套方法的設計，就是要讓他們連坐著都能睡著。

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

他們還聲稱，經過 6 週後，96% 的飛行員

could fall asleep in less than 2 minutes.

都能在不到 2 分鐘內睡著。

It goes like this. 表達脈絡

具體做法如下。

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

首先，你需要有系統地放鬆身體的每個部位。

Take a deep breath, close your eyes,

深吸一口氣，閉上眼睛，

and begin to focus on your face.

然後開始把注意力放在臉上。

Picture every muscle slowly relaxing. 文法

想像每一塊肌肉都在慢慢放鬆。

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

如果覺得有困難，可以先用力皺緊整張臉並瞇起雙眼，

and then let it relax.

然後再放鬆。

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

一邊吐氣，一邊感受臉頰、舌頭、嘴巴和下巴逐漸放鬆。

Even imagining your eyes sinking into their sockets.

還可以想像雙眼沉入眼窩裡。

Then slowly make your way down your body 片語搭配

接著，慢慢將注意力沿著身體往下移，

and do the same thing to each muscle group.

對每一組肌肉做同樣的事。

Tighten and then relax your shoulders, then arms,

先繃緊再放鬆肩膀，接著是手臂，

from forearms to fingers, chest, and legs,

從前臂到手指，然後是胸部和腿部，

and finally your feet,

最後是雙腳；

all while breathing deeply and focusing on the relaxation. 文法

過程中要持續深呼吸，並專注於放鬆的感覺。

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

當你放鬆完整個身體後，

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

接著專心清空思緒，進入冥想狀態。

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

當白天發生的事或各種畫面浮現在腦海時，

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

試著不要一直想，讓它們自然飄過。

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

光是在腦中想像動作，就可能刺激肌肉不由自主地收縮。

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

就像冥想一樣，別讓這些念頭吞沒你。

Try to focus on breathing in and out.

試著把注意力放在一呼一吸上。

Or you can visualize yourself in a calming location

或者，你也可以想像自己身處一個令人平靜的地方，

like on a warm summer's day in a hammock

比如在溫暖的夏日裡躺在吊床上，

swaying slowly back and forth. 片語搭配

慢慢地前後搖晃。

If you can't stop your thoughts,

如果你的思緒停不下來，

they suggest repeating

他們建議你反覆默念：

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

「不要想，不要想，不要想」，持續 10 秒。

It may sound silly or fairly simple, 表達脈絡

這聽起來或許很傻，也可能簡單得不得了，

but it's the practice that makes perfect. 慣用語

但熟能生巧。

And anecdotally online, people have found it to work 用詞

從網路上的個人經驗來看，確實有人發現這招有效，

after dedicating time to it. 片語搭配

前提是願意花時間練習。

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

但和多數事情一樣，關鍵在於每晚持續練習。

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

第一晚嘗試時，它不會是個一試就靈的簡單解方，

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

但持續幾週後，你就更有可能立刻入睡，

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

前提是你沒有睡眠障礙或其他相關狀況。

Now, there is one more suggestion

現在，還有一項建議，

that is considered the single most important tip

被認為是所有建議中最重要的一項，

to falling asleep immediately,

能幫助你立刻入睡；

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

如果其他方法都做不到，至少要遵守這一項。

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

無論如何，每天都要在固定時間上床睡覺、固定時間起床。

Even the weekends.

就連週末也一樣。

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

我知道，這很痛苦，但我們都是習慣的動物，

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

如果你希望自己能立刻入睡，

getting in a good routine will set up your body

養成良好的作息，就能讓你的身體

to literally work like clockwork. 慣用語

真正像時鐘一樣規律運作。

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

做完這一切後，如果你還是睡不著，

don't lie awake in bed. 片語搭配

就別清醒地躺在床上。

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

研究顯示，長時間無法入睡

causes anxiety and only makes things worse.

會引發焦慮，只會讓情況變得更糟。

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

所以乾脆起床，做些能放鬆或有點無聊的事，

until you feel sleepy.

直到你感到睏倦為止。

Thank you guys for watching.

謝謝大家收看。

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

這支影片稍微嘗試了一下不同的動畫風格。

It's a little longer.

片長也稍微長了一點。

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

所以歡迎在留言區告訴我們你的想法。

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

我們也會在那邊把更多睡眠主題的影片整理成播放清單，

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

因為睡眠是很常見的主題，也非常重要。

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

記得訂閱我們，才能看到更多內容，也別忘了按下鈴鐺。

Oh yeah, click the bell.

喔，對了，按鈴鐺。

That matters, apparently. 語氣意圖

看來這很重要。

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

如果想看到更多我們的影片，就按下鈴鐺，

and otherwise, we'll see you next time.

不然的話，我們就下次見。

See you later.

掰掰。