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如何更快睡着——3个睡眠技巧

How To Fall Asleep FASTER - 3 Sleep LIFE HACKS

这里是《激励胶囊》
Improvement pill here
你可曾有过如下经历?
are you someone who spends hours
在床上辗转反侧几个小时
tossing and turning in bed
即使知道第二天应该早起
even though you know you have to wake up early tomorrow
最终可能还是没有睡足觉
you probably end up getting less sleep than what you need
醒来时疲惫不堪
and you wake up feeling groggy and tired
今天我将分享三个
well today I’m gonna show you three tips
你可能从未听说过的技巧
that you’ve probably never heard of
但这些技巧真的很有用
that will actually make a huge difference
那么我们就开始吧
so let’s jump right into it
如果想在夜晚像婴儿一样入眠
the first thing you have to do if you want to be able to fall asleep
你首先要做的就是
like a baby at night
在清晨晒到太阳光
is to get sunlight in the morning
美国睡眠医学学会在2013年做过一项研究
a study conducted by the American Academy of Sleep Medicine in 2013
观察了多所办公室中上白班的职员
took a look at day shift workers in multiple offices
他们发现挨着窗户坐的员工
they found that the workers who sat close to windows got on
与那些不挨着窗口坐的员工相比
average a hundred and seventy three
平均一整天多晒到了173%的太阳光
percent more sunlight throughout the day than those who did not
之后又发现这些晒到更多太阳光的员工
they then found that those same people who are receiving
平均睡眠时间要多出了45分钟
more sunlight were sleeping on average46 minutes longer
这些员工睡眠时长更久的原因
the reason they slept so much longer was
是因为他们的生物钟非常准时
because their internal clock was running on time
这是什么意思呢?
what I mean by this
是这样的 我们的身体在一天的不同时间
well our body releases different hormones at
释放不同的荷尔蒙
different times throughout the day
这通常被称为生物节律
often referred to as the circadian rhythm or
我喜欢称之为荷尔蒙时钟
as I like to call it the hormonal clock
在清晨 皮肤和眼睛的受体
in the morning when sunlight hits the
感受到太阳光后 身体就会接受信号
receptors in your skin and eyes our body says okay
知道这是清晨 是时候释放一些皮质醇了
it’s the morning it’s time to release some cortisol
这个机制很好 就像身体内部的嵌入式咖啡机
this is actually a good thing it’s kind of like our body’s built-in coffee machine
它让你在清晨清醒过来
it’s what makes you feel awake and alert it plays a role
帮助你专注
in your ability to focus and concentrate
没有这个机制 即使你睡饱了也会感觉疲惫
without it you will feel tired even if you’ve had a full night of sleep
现在的问题是 人们在清晨晒不到足够的阳光
the problem nowadays is that people aren’t getting enough sunlight
不能适时开启这个时钟
in the morning to start the clock at the right time we
我们居住在狭窄的房间里
live in confined houses often with curtains
窗户上经常拉着窗帘
over our windows we walk
我们快步走到火车站
quickly to the train station or take our
或开车去上班
cars to work
大多数时间都在没有阳光的办公室度过
where we spend the majority of the day in an office without any sunlight
这意味着应该在清晨释放的皮质醇
this means that the cortisol that’s supposed to be released early on in the morning isn’t
并没有准时释放
isn’t being released on time
我们的生物钟变慢了
our internal clock is running late
这就会影响白天的生活
and this affects what happens to us later on in the day see
要知道 黄昏太阳下山后
in the afternoon when the Sun Goes Down our body is
我们的身体应该开始产生褪黑激素
supposed to start producing melatonin which
褪黑激素也被称作睡眠荷尔蒙
is often referred to as the sleep hormone
就是这种激素使我们感到睡意
it’s what makes us feel sleepy
现在你的生物钟变慢了
now when your internal clock is running late
释放褪黑激素的时间就晚了
you start releasing melatonin at a later time
本来如果你想在12:00之前睡觉
if you want to be able to fall asleep by 12
激素应在晚上8点释放
when it’s supposed to
这才是正常的生物钟
if you want to be able to fall asleep by 12
而现在激素在晚上10点才开始释放
it starts at 10:00 p.m.
这就意味着你直到凌晨2点才感觉到睡意
which means you won’t start feeling tired until 2:00 a.m.
因此 在醒来之后 要马上将百叶窗打开
so the moment you wake up make sure you open up all your blinds
坐在窗户旁边 为一天做准备
sit next to the window while you get ready for the day
让自然的太阳光照射到你的身上
and let the natural sunlight hit your body
尽量晒够20-30分钟
try to get at least twenty to thirty minutes of sunlight
以让生物钟准时开启
in order to get your internal clock started on time
这样就会确保
this will make sure that you’ll start producing melatonin
白天能适时产生褪黑激素
at the right time later on in the day
在睡眠时间来临时就能够轻松入睡了
so that you can fall asleep with ease when bed time comes around
第二个技巧可能会使你们多数人大吃一惊
the second tip is something that might surprise a lot of you
但在那之前
but Before we jump into that
我想快速宣传一下本期视频的赞助商
I do want to give a quick shout out to the sponsors of today’s
Anson Belt
video ants and belt
说实话 这和睡眠没有任何关系
I’ll be honest with you guys this doesn’t have anything to do with sleep
但是诸如Anson这样的品牌
but its brands like ants and that allow me to continue to make
能让我继续为大家做免费视频
content for you guys for absolutely free
许多公司每个月都给我寄送他们的产品
dozens of companies send me their products every month
但只有我认为真正有价值的产品才会推荐给大家
and only the ones that I actually think are worth it make the cut
我曾经有过无数条普通腰带
I used to have a bunch of normal belts
一条工作用 一条平常用 一条有趣的
a belt for work a casual belt a fun belt
这些就是我收藏的腰带
and my collection of belts looks something like this
但是 Anson可以让你随意搭配皮带和皮扣
but Anson allows you to mix and match straps and buckles however you want
所以我就不必购买9条不同的腰带
so instead of having to buy nine different belts
直接购买三个皮扣和三个皮带
I can simply order three buckles and three straps
就足够我在几乎所有场景中使用
which gives me enough options for almost every occasion
除此之外 这些皮带都是无孔的
on top of that these belts are homeless
意思是说不需要拉扯和拖拽皮带
which means that there are no holes no pulling and stretching of the straps
这样你的皮带保持形状的时间就会更长
so your belts will stay looking presentable for much much longer
不仅如此 这些皮带可以微调
on top of that these belts are micro adjustable
这就意味着每次使用都会完美贴合腰围
which means you’ll get a perfect fit every time
如果你有意愿帮助这个频道
if you’d like to help out the channel
如果你厌倦了传统的皮带
and if you’re sick of dealing with old school belts
那么我建议你了解一下
then I suggest you go see
为什么Anson Belt能拥有1.3万个五星评价
why Anson belts has nearly thirteen thousand five star ratings
快去ansonbelt.com
go to Anson belt comm
并浏览一下套装
and check out their box set which gives
只花不到100美元就可以拥有6个腰带组合
you six belt combinations for under $ 100
好了 让我们回到刚才的话题
alright so let’s get back to the topic at hand
想在夜晚快速入眠的第二个技巧就是
the second thing you need to do if you want to be able to fall asleep easier at night
减肥
is to lose weight
更确切地说 是降低体脂肪率
more specifically to decrease your percentage of body fat
这么做的原因是过量的脂肪会影响荷尔蒙的分泌
this is all because of the effect an overabundant of fat has on your hormones
迪肯大学的研究发现
a study conducted by DeakinUniversity found
健康人吃过饭后 体内皮质醇会增加5%
that after healthy individuals in a meal their cortisol levels raised
这是正常的
by just 5 % which is natural
他们还观察了肥胖人群
they then looked at overweight individuals and
发现肥胖者吃过饭后 皮质醇水平会骤增51%
found that after a meal their cortisol levels raised by a whopping 51 %
我之前提到过 皮质醇和褪黑激素是相反关系
like I mentioned before cortisol has an inverse relationship with melatonin
这意味着 如果你肥胖
this means that if you’re overweight
那么在夜间吃过东西后 比如吃过晚餐或零食后
you’re going to be secreting a ton of cortisol right
马上就会分泌大量的皮质醇
after eating a nighttime meal like dinner or a snack
这会抑制你的身体在夜晚产生褪黑激素
and this is gonna prevent your body from producing melatonin at night
而反过来 这意味着你的入睡时间会更晚
which in turn means that you’re not gonna be able to fall asleep until much later
肥胖还会导致另一个严重问题 睡眠呼吸中止症
being overweight also leads to another major problem with sleep apnea
如今 超过1800万的美国人都患有这种障碍
which currently plagues over 18 million Americans
这是一个人睡眠时呼吸短暂停止的睡眠障碍
this is when you stop breathing for short periods of time while you sleep
这会导致你整个夜晚醒来好几次
this causes you to wake up multiple times throughout the night
很显然 这会使你在清晨感到疲惫
which you guessed it makes you feel tired in the morning
脖子周围积聚的额外脂肪
the extra fat that accumulates around your neck has been
与该睡眠障碍有直接联系
directly linked to this sleep disorder
这就是另一个你需要控制体重的重要原因
so that’s another major reason why you need to keep your weight in check
你需要调整饮食
you need to be adjusting your diet
并开始坚持健身锻炼
and start sticking to a fitness regimen to
将体重维持到健康水平
keep your weight at healthy levels
这不仅能让你更好看
not just so that you can look good
还能提升你的睡眠质量
but so that you can get better sleep
有趣的是 高质量的睡眠
which funny enough has been shown to make you
可以使你更易维持健康的体重
easier to maintain a healthy weight
我要分享的第三个也是最后一个技巧是
the third and final secret that I’m gonna be sharing with you guys is to
控制你的体温
manipulate your body temperature
和生物钟一样 我们的体温在一天中
like the hormonal clock our body also has different temperatures
也是不断变化的
throughout different times of the day
当我们离开床活动时 体温较高
we are warmer during the morning when we are up and about and
而在要睡觉时 体温较低
cooler during the night when we are asleep
这意味着如果我们想入眠
this means that our body needs to be cooler in the evenings
应该保持较低的体温
if we want to be able to fall asleep
实际上 一项1994年的研究表明
in fact a study conducted in 1994 found
利于人类入眠的最佳室温为
that the most optimal temperature of a room for humans to fall asleep in
60-69华氏温度
is anywhere from 60 degrees to 69 degrees Fahrenheit
即15.5-20摄氏度之间
15 point 5 Celsius to 20 Celsius
为了向大家展示控制体温的重要性
to show you just how powerful temperature manipulation can be
我们可以再看另一个匹兹堡大学的研究
we can take a look at another study conducted at the University of Pittsburgh
这项研究调查了有入眠问题的一组失眠症患者
which looked at a group of insomniacs who all had issues falling asleep
要求被试组在可降低体温的
the test subjects were instructed to sleep on specially designed cooling mats
特制冰垫上入眠
that decreased their body temperature
研究结果让你非常震惊
and the results were shocking
这些通常都要1-3小时入眠的失眠症患者
then insomniacs who usually took anywhere from one to three hours to fall asleep
平均只用13分钟就入眠了
were averaging out at just 13 minutes to fall asleep
这个结果甚至比那些全是健康人的实验组更佳
that’s even better than the control group who was filled with healthy individuals the
健康人平均要花16分钟入眠
healthy people took on average 16 minutes to fall asleep
这就展示出了控制体温的重要性
that’s how powerful manipulating your temperature can be
有很多方法可以帮你控制体温
now there are a couple of ways you can do this
第一个方法当然就是调低暖气温度
the first is of course to turn down the heat
不要让自动恒温器温度太高 或者空调温度太低
don’t leave the thermostat on too high or the a/c on too low
尽量让室温保持在65华氏度(约18摄氏度)左右
try to make sure that your room is somewhere around 65 degrees
另一个很实用的技巧就是
another cool trick is to take a warm shower 1 to 2 hours
睡前1-2个小时洗一个热水澡
before you plan on going to bed
这听起来似乎很奇怪
this may sound kind of odd
为什么我们想降温还要洗热水澡呢?
why are we taking a warm shower if we want to cool down
但事实证明洗热水澡可以
but it turns out that this actually causes your body
让你的体温在想入眠的时候及时降下来
to cool down just in time for bedtime
另一个控制体温的方法是
another way you can control your temperature is
确保拥有一个透气性良好的床垫
by making sure that you have a high-quality mattress that properly ventilates
很多便宜床垫都有太多保温材料
a lot of cheap mattresses out there have too much
会很容易变热
insulation and get hot easily
购买一个高质量床垫甚至在地板上入眠
invest in a good mattress or even sleep on the floor
你会发现入眠变得特别轻松
and you’ll find your of being able to fall asleep much much easier
就是这些了
and that’s it guys
如果在清晨晒到更多太阳
if you get more Sun in the morning
减少体内脂肪
reduce your body fat
学会控制你的体温
and learn to manipulate your body temperature
我保证你会像婴儿一样入眠
I guarantee that you’ll find yourself falling asleep just like a baby
试一下这些方法 请告诉我是否对你有用
try it out and let me know if it works for you
最后 请保持关注
besides that guys stay tuned

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视频概述

快速入眠的3个技巧

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收集自网络

翻译译者

波妞妞

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审核员_DB

视频来源

https://www.youtube.com/watch?v=mFeeCRJ3tcM

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