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既能熟睡又能早醒的诀窍是什么?

The Secret for the Perfect Sleep and Easy Morning Wake-Up

The secret for the perfect sleep and easy wake-up
既能熟睡又能早醒的诀窍
How do you sleep at night?
你晚上睡得怎么样
Do you sleep well,
你是睡得很香
or do you toss and turn all night long?
还是辗转反侧彻夜难眠
How about mornings?
那早上呢
Do you wake up easily, or is it a challenge for you?
起床对你来说是很轻松还是很具有挑战性
Hit the “like” button if you ever had difficulty getting yourself out of bed in the morning.
如果你曾经早上起床艰难 那就点赞吧
Good sleep is an important aspect of life that can even change its quality.
良好的睡眠重要到甚至能够改变生活质量
Healthy sleep is just as crucial as healthy eating and doing sports.
健康的睡眠跟健康饮食及运动同等重要
Moreover, bad sleep can affect your brain functions,
而糟糕的睡眠能影响你的大脑运转
your hormonal background and your work performance.
影响内分泌及工作表现
It can increase the risk of getting diseases and even gaining weight.
它会增加患病甚至是变胖的风险
Thanks to our modern pace of life,
随着现代生活节奏的加快
sleep quality and quantity have drastically decreased
许多人开始睡得不好
due to many people starting to get poor sleep.
人们的睡眠质量和睡眠时间已经极大受损
If you are one of them, then we can offer you a magical formula
如果你也是 你可以采用我们的神奇公式
that will help you harmonize your sleep
它将对你调理睡眠有帮助
as well as make your morning wake-ups easier.
也让你早上更容易醒来
We hope it will help you finally get the rest that you need.
我们希望这最终能帮你获得足够的休息
By the way, we’ve also prepared an interesting bonus for you
另外 我们也为你准备了一个有趣的福利
that will review the secret of the best sleeping position.
它会告诉最佳睡眠姿势的诀窍
Stay with us to feel fresh tomorrow morning.
跟我们一起来感受明天的清晨吧
Have you ever heard about the Early To Rise blog?
你曾听说过一个叫做“早起”的博客吗?
It is written by a fitness trainer Craig Ballantyne
它是由健身教练克雷格·巴兰坦撰写
The blog is about healthy eating and sound sleep.
博客中的内容跟健康饮食及良好睡眠有关
So, he has developed what he calls
所以 他发明了一个神奇公式
the “10-3-2-1-0” formula,
他称为10-3-2-1-0公式
thanks to which anyone can get a full night sleep
这个公式能帮助人们晚上睡个好觉
and feel fresh and full of energy the next day.
并且在第二天感觉神清气爽 精力充沛
He believes that the ideal night’s sleep begins during the day.
他认为理想的夜间睡眠始于白天
That is, you need to get ready for it some time before you turn off the light.
就是说 关灯前你需要花些时间做准备
So, here’s his idea.
来看一下他的主张吧
睡前十个小时
This is how much time you need
你需要用10小时
to cleanse your bloodstream of the stimulants contains in caffeine.
来清除你血液中的咖啡因刺激
Even a single dose of it
即使是一口咖啡
can add too much unnecessary extra energy to your body.
都会给你的身体带来多余的能量
Moreover, it will stimulate your nervous system
而且 它将刺激你的神经系统
and may be the reason for not being able to relax your mind in the evening.
从而导致你晚上精神无法放松
So, no coffee, green or black tea, coca-cola, energy drinks or chocolates
所以 咖啡 绿茶 红茶 可口可乐 能量饮料 巧克力
from this point on…at all.
自睡前10小时起就要完全禁食
Don’t forget to add nicotine to this list
别忘记尼古丁也得列入禁食清单
because it takes hours for it to wear off,
因为人体需要数小时来清除尼古丁
and is one of the elements that can easily disturb your night’s sleep.
而它也容易干扰夜间睡眠
睡前三小时
Don’t eat anything or consume any alcohol
如果你睡前只剩三小时的话
if you have only 3 hours left before bed.
不要吃任何东西或者喝任何含酒精饮料
Your body uses up a colossal amount of energy
你的身体耗尽大量能量
getting rid of all the bad stuff and alcohol
来清除所有的有害物质和酒精
and digesting a late meal.
以及消化推迟的晚餐
In this case, during the evenings while you’re at home resting after work
这种情况下 当你晚上下班后在家休息时
your body is actually working at full power.
你的身体实际上仍在满负荷运转
Although alcohol can make you feel drowsy at night.
虽然酒精可以让你在晚上感到昏昏欲睡
It will be the reason for a disrupted sleep.
但它也会干扰睡眠
The result is that you wake up
这就导致你醒来时
feeling as though you spent the night slaving down a coal mine.
感觉自己好像一整晚都在挖煤矿
睡前2小时
From this point on,
从这一刻起
don’t work, and don’t think about work.
不要工作 也不要想关于工作的事
Leave it for tomorrow.
把工作留到明天
Really, it won’t manage to escape.
真的 工作不会跑调的
If there are any thought disturbing you,
如果脑海里确实有些困扰
write down everything that’s on your mind
那就把你想的事情写下来
and set the list aside.
然后再把清单放一边
That is a good tip in stress management practices.
这是一个训练管理压力的好方法
Meditation techniques can help to relax your body and mind as well.
冥想也可以帮助你放松身心
There are many other different strategies
还有许多不同的方法
like listening to relaxing music, reading a book,
比如听令人放松的音乐 阅读
or even getting relaxing massage.
或者甚至是做个放松按摩
Try them all out, and choose the best one for you.
全都试一下 然后选择一个最适合自己的
Please share your choice in the comment section below the video.
请在视频下面的评论区分享你的选择
睡前一小时
From this point on,
从这个时间点开始
no staring at the TV, computer, or smart phone screens.
不要盯着电视 电脑和手机屏幕
However much Facebook, Twitter, or your email are beckoning you,
不论脸书 推特和电子邮件如何引诱你
don’t do it.
不要去理会它
Let your eyes and your mind rest.
让你的眼睛和大脑休息
A good resting environment might be a solution.
或许一个好的休息环境可以解决这个问题
Make your room cool, dark and quiet.
房间要清爽 黑暗与安静
The presence of any light in the room
房间中存在任何光线
can cause some troubles falling asleep.
都会导致难以入眠
Using blackout curtains and earplugs
使用遮光帘和耳塞
might be of great help to reach that goal.
或许会非常有利于睡眠
You can add more relaxing elements to your room if you need them.
如果需要的话 你可以在卧室加更多放松元素
For example, scented sticks, a humidifier
例如 有香味的树枝 加湿器
or even a fan can become an important component of your sleep.
甚至是一台风扇 对于睡眠都可能很重要
Some calming activities like relaxation techniques can be a good add-on.
一些平静的活动也会有帮助 如放松技巧
入睡直到睡醒
[vibration sound]
呼响声
Do you dislike the sound of your alarm?
你讨厌闹钟的声音吗?
Do you set it 10 minutes later every morning?
你会每天早上设置10分钟后再提醒吗
You should not do that.
你不该这么做
Turn off your alarm clock, and get out of bed straight away.
关掉你的闹钟 然后直接起床
Don’t get caught in the trap of putting it on sleep mode again and again.
不要一次次陷入把它调到睡眠模式的陷阱
Getting up straight after your alarm goes off
在你的闹钟响后 立即起床
will help you get into this essential habit.
会帮助你养成这个必要的习惯
Falling back into 10 more minutes of sleep
再睡十分钟
won’t make you feel any less tired
不会使你感到退去丝毫累意
when you inevitably have to get moving.
而此刻你不可避免必须起来
Also, try to wake up approximately at the same time every day.
同时 尝试每天在大致相同的时间醒来
Don’t break your circadian rhythem on weekends.
不要在周末打破你的生理节奏
After several weeks, you probably won’t need an alarm.
几周后 你可能就不需要闹钟了
Bonus:which sleeping position gives the best result?
福利:哪种睡眠姿势最好
Our nightly sleeping posture can have an impact on our health
我们晚上的睡眠姿势会影响我们的健康
and how we feel.
以及我们的感受
Sleep on your back if you want to look younger for longer.
如果你想看起来更年轻 那就平躺着睡
This position causes you fewer fine lines and wrinkles
这个睡姿可以减少细纹与皱褶
because there is no pressing on your face.
因为这对你的脸不会造成挤压
Moreover, this posture allows you to keep the breasts supported
此外 这个睡姿有助于支撑胸部
which prevents sagging.
防止下垂
Do you know any other secrets of a good sleep?
你知道任何其它有助于良好睡眠的诀窍吗
Share them in the comment section below.
在评论区下面分享出来吧
Don’t forget to hit the “like” button below the video.
不要忘记在视频下方点赞喔
If this video gets more than 50,000 likes,
如果这个视频获赞超过五万
we will tell you about a unique sleeping technique
我们将告诉你一个独特的睡眠技巧
that will probably change your life.
它很可能会改变你的生活
Click “Subscribe” to join us on the Bright Side of life.
点击“订阅” 加入我们的《闪光点》吧

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视频概述

如何熟睡和早醒的方法以及影响因素

听录译者

Estherrr

翻译译者

YXG-b9643

审核员

审核员XY

视频来源

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

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