你会做哪些事情让自己快速入眠？-pg电子麻将胡了
what do you do to get to sleep quickly?译文简介
一些快速入眠的小妙招。（真的吗？）
正文翻译
what do you do to get to sleep quickly?
你会做哪些事情让自己快速入眠？
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lie in bed for 5 hours usually does the trick
在床上躺五个小时通常就能睡着。
yeah, weird how needing to wake up for work in the next 15 minutes will make me more tired than possibly imaginable.
没错，真搞不明白为什么再睡15分钟就得起床工作这件事会让我比想象中还要累。
the 15 minutes before the alarm goes off is the deepest sleep i get all night.
闹钟响之前的15分钟是我每天晚上睡得最沉的时候。
i try to count backward from 100. it sounds strange, but it distracts my mind enough to stop overthinking and allows me to relax.
我会试着从100往回数。听起来很奇怪，但是这足以让我分神，不至于想太多，也可以让我放松。
i count down from like 300 with 3 number steps. it makes me think a bit more. when i count down from 100 i can still think of something else simultaneously.
我会从300开始每3个数往回数。这会让我思考得多一点。如果是从100往回数的话，我还能同时想点别的事情。
i count back from 500 in steps of 3.1657 then divide it by the previous number. it stops my mind over thinking and allows me to relax
我会从500开始以3.1657的间隔往回数，然后用后面的数除前面的数。这可以让我不至于过度思考，让我放松一些。
if you still don't fall asleep, you'll at least have a math degree by 6am.
你要是还睡不着，等早上六点你起码能拿个数学学位了
count down from 1000 by 7 at a time r/tokyoghoul
从1000开始每7个数往回数/东京喰种
原创翻译：龙腾网 https://www.ltaaa.cn 转载请注明出处
for me it usually goes: 100,99,98,97,96, i accidentally flashed my crush in 5th grade
对我来说通常是这样的：一百，九十九，九十八，九十七，九十六，我五年级那会不小心闪到我喜欢的小姑娘了
this used to work for me, until i accidentally started counting decimals
以前这招对我管用，直到我不小心开始数小数点后面的
“八十六，八十五点九九，八十五点九八，八十九点九……我草”
原创翻译：龙腾网 https://www.ltaaa.cn 转载请注明出处
i focus on slow deep breaths and sometimes picture myself in a peaceful place like the beach that helps me fall asleep
我会注意缓慢的深呼吸，有时候我会想象自己身处安宁的地方，比如海滩，这能让我更快地睡着。
the other day i woke up grumpy because in my dream, i was enjoying in a beach and swimming as if i am a professional.
有一天我起床很上火，因为我梦见自己在海滩游泳，好像我是专业的一样。
但我这辈子既没去过海滩也没游过泳。所以我很难过，因为我的几乎每一个朋友都去过海滩，但我连见都没见过。
i swear by deep breathing exercises. focusing on my breath decreases my heart rate and makes me feel drowsy almost immediately.
我保证深呼吸管用。把注意力集中在呼吸上，可以让我的心率下降，让我几乎立刻感到困倦。
read a book. can’t make it more than a few pages.
读一本书。读不了几页就困了。
idk why but reading knocks me out. i read a book to my kid every night, simple stuff like dr seuss, and im yawning by the 3rd page.
我不知道为什么，但是阅读就是让我犯困。我每天晚上都给我家孩子读书，就是苏斯博士那种简单的东西，但是到了第三页我就开始打哈欠了。
i feel very sleepy most of the time when reading books, i don't use it for sleeping, but may i ask how do you do it? you can only read with the light on, do you just read a couple of pages, feel sleepy, quickly turn off the light and go to sleep?
我看书的时候基本一定会犯困，虽然我不会用它来助眠，但是我想问一下你们是怎么做的？毕竟只有开着灯的时候才能看书，你们是看几页，感到困了，就立刻关掉灯然后睡觉吗？
get a kindle, change the background to black with white text, and then have the backlight on just enough to read the text. it's perfect for trying to get to sleep. a kindle seriously is one of the absolute best things i've gotten in the past few years for sleeping (and just encouraging me to read in general!) purposes.
买个kindle，改成黑底白字，把背光调到刚好能看得清字。完美的入睡方法。kindle真的是我过去这几年里为了睡眠（以及让我读点什么东西）买的最好的物件了。
i read about the technique the military does to fall asleep fast where they relax and let go of the tension of each part of their body one by one and clearing the mind, been using the same method and it works, needs focus tho.
我读到过军队为了睡着用的方法，他们会一点一点的放松身上的每一块肌肉，然后放空自己的大脑，我一直在用同样的方法，确实管用，虽然需要集中注意力。
military tactic is being severely exhausted
军队入睡法是累到半死不活
i fell asleep while marching in formation once. everyone thought i fainted so i just went with that.
我有一次走队列的时候睡着过。所有人都以为我晕过去了，所以我也就这么认为了。
in basic i swear i woke up during a run
新兵连的时候我发誓有一次我是在跑步的时候醒过来的
if you were awake, and then you fell asleep and collapsed… you did faint
如果你先是醒着，然后躺到地上睡着了……那你确实就是晕过去了
yeah man, veteran here and i've never had a hard time sleeping when on duty. even on an aircraft carrier right below the catapults, i'm asleep before my head even hits the pillow.
确实兄弟，我是个老兵，我服兵役的时候从来没觉得睡不着过。哪怕是在航母甲板上弹射器的正下面，我也沾枕头就着。
former air force, to this day the best sleep i've ever gotten was while on the jet. my insomnia has nothing on falling asleep at the back of the awacs underneath my radar console
前空军，到今天为止我睡得最香的就是在飞机上。坐在预警机的后面、雷达控制台底下的时候，失眠根本不是个事儿。
a hot shower before bedtime works great for me. the warmth makes me weary and ready to crash.
睡前的热水澡对我来说很管用。温暖的感觉会让我疲倦，准备入睡。
odd, sleep is supposed to be triggered by the body’s core temperature dropping
真奇怪，睡眠本来应该是被身体核心温度下降唤起的。
you cool down a lot after you step out of the hot shower, that's why!
你洗完热水澡之后确实会冷却不少，这就是原因！
so if you think about it, ice cold showers/ ice plunges are good for waking up, it shocks your system and blood starts pumping trying to warm your body up.
所以如果你仔细想想，洗冷水澡很适合醒过来，因为这会唤醒你的系统，让血液开始泵起来，暖和你的身子。
原创翻译：龙腾网 https://www.ltaaa.cn 转载请注明出处
而热水澡或者泡澡则会让你放松，让你的核心温度下降。
原创翻译：龙腾网 https://www.ltaaa.cn 转载请注明出处
什么科学科学之类的。我不知道具体的情况，但我至少知道这么多。
fap
导
the old fap and nap technique
古老的导完就睡技巧。
used to help me before but not anymore
以前管用，现在不管用了。
repeat until it does.
那就导到管用为止。
don't drink coffee after 3pm
不要在下午3点之后喝咖啡。
or anything with caffeine really.
或者任何含咖啡因的东西。
i'm so exhausted every day, i can have an espresso at 9pm and be in bed by 10pm
我每天都累得不行，我可以晚上九点喝一杯意式浓缩，然后晚上十点躺到床上。
for me, having coffee actually helps me sleep better.... i'd have a cup after work at home around 6. it just makes me relax after a hard day's work.
对我来说喝咖啡其实能让我睡得更好……我喜欢下班回家六点左右的时候喝一杯。确实可以让我在一整天的努力工作之后放松一点。
i'm like 2 weeks into switching to decaf and it's been rough
我已经戒咖啡因差不多两个礼拜了，确实很难受。
that's still pretty late tbh. caffeine has a half life of ~5-8 hours, meaning you still have half a cup worth of caffeine in you at 8-10pm. it's like drinking half a cup right before bed.
说实话下午三点也挺晚的。咖啡因的半衰期是5-8个小时，也就是说晚上八点到十点的时候，你体内还有半杯咖啡那么多的咖啡因。就和你上床之前喝半杯没有区别。
i alternate between these based on my mood:
我会基于自己的心情在这些方法之间切换：
我会按照人们在入睡之后的呼吸方式去呼吸——深吸气快呼气。
我会想象自己是个婴儿，在今天的我去过的地方到处走，想象遇见的每个人看到我这么小会是什么反应。
如果我能把某部电影从头到尾都记下来（比如小鬼当家），我就会在脑子里把它重新演一遍。
额外建议：我从来不会把自己的房间弄得特别安静，因为这样的话外边的一丁点声音都会把我叫醒。我喜欢把外面的声音融入到自己的想象中，如果邻居家电视机的声音传了过来的话，我也会想象它在屏幕上的画面是什么样子。
when i need to fall asleep quickly, i try to turn off all gadgets and make the room as dark as possible. sometimes slow, deep breathing or light meditation to relax the mind helps
当我需要快速入眠的时候，我会试着把房间里的小物件都关掉，让房间越暗越好。有时缓慢、深沉的呼吸或者用轻度的冥想来放松精神也有帮助。
sext random words, pick one word then another completely unrelated word, keep thinking of a word unrelated to the previous one and it actually works
选择随机的词语，先选一个，然后选另一个完全没有关系的，不断想出来和上一个完全没有关系的词，确实管用。
this, but for me it's concepts, concerns, random images, random thoughts...then as you start seeing more vividly the random things of the mind you speed it up and force switch everything to the next random thing.
没错，不过对我来说是概念，思绪，随机的画面，随机的想法……然后当你脑海中那些随机的东西的形象变得越来越生动的时候，你就开始加速，把它们变成下一个随机的东西。
越来越快，越来越快，最终你自己就会消失。
i alternate between this or just picking a word and thinking it over and over again until i'm asleep. basically creating my own internal white noise machine to drift off to as my brain stops focusing on thoughts and just repeating the same word again and again until i either snap out of my self induced trance or wake up in the morning
除了这种方法之外，我也会选一个词，然后把它想一遍又一遍，直到我睡着。简单来说就是制造我自己的内部白噪音机器，让我的脑子不再想事情，而是一遍一遍地重复同一个单词，直到我要么忽然摆脱这种自己制造的迷幻感，要么直接在第二天早上醒过来。
我觉得这基本上和从100往前数是一种事情，只不过用不着那么多词。
reading a book. it’s actually miraculous how well it works.
读一本书。真的特别管用。
ok so turns out, if you close your eyes and relax you sleep much faster!
好吧所以结果是这样的，如果你闭上眼睛放松的话你会睡得更快！
不这其实真的不是讽刺
原创翻译：龙腾网 https://www.ltaaa.cn 转载请注明出处
you people can relax?
你们能放松的？
原创翻译：龙腾网 https://www.ltaaa.cn 转载请注明出处
a word game.
玩个单词游戏。
想一个随机的单词：sunglasses
第二个字母是u，就想一个u开头的单词：uvula
第二个字母是v，就想一个v开头的单词：vinegar
直到自己睡着。
词汇不能是同一种，比如动物，食物，衣服之类的。随机组合就是你的大脑制造梦境的方式，并且这样大脑也能把白天狂轰滥炸的信息整理好。虽然这很奇怪，但这比经典的数绵羊要好用一些。
my husband is pretty much an instant sleepy time tea. he has high body warmth, maximum cuddliness, smells incredible, and is just so comfortable to be near in any context.
我老公基本上就是快速入眠茶。他体温暖和，抱着舒服，闻着喷香，而且不管干什么有他在身边都很舒服。
i also choose this person's husband.
我也喜欢这个人的老公。
i just lay there scrolling through my phone until i hit the same three apps like 10 times. then i close my eyes and suddenly i’m thinking about that one time i accidentally waved back at someone who wasn’t waving at me. next thing i know, i’m awake and it’s 3pm.
我会躺在床上刷手机，直到我把三个app都按10次。然后我合上眼睛，忽然想起来有一次向一个没有对我招手的人招手打招呼了。再然后我就醒了，半夜三点。
start with what you dont do
从你不应该做的事情开始
如果可以的话，杜绝咖啡因
睡前2小时内不要锻炼身体
4小时内不要吃东西
原创翻译：龙腾网 https://www.ltaaa.cn 转载请注明出处
1小时内没有强光源
要做的事：
闭上眼睛睡觉
i use an eye mask, white noise and i'm asleep in minutes.
我用眼罩和白噪音，几分钟就能睡着。
我会在白天限制咖啡的摄入量，并且每天都做一定量的运动。
躺在床上的时候我不会看手机。
when the demons inside don't fight back as much
当我心中的恶魔还手得没那么厉害的时候。
this will sound really boring, but i just try to slow down my breathing. i take a few really deep breaths, trying to exhale as long and slowly as possible. then i just close my eyes, and it almost always works!
这听起来可能特别无聊，但我只是放慢呼吸而已。我会特别深地吸气，然后把这口气呼出去得尽量长，尽量慢。然后我合上眼睛就行，几乎每次都管用！
i do this weird thing where i count backwards from 100 in threes. i suck at math so my brain surrenders pretty quickly.lol. also tried white noise, loads of vids on youtube- can't say it works wonders but when your desperate, its worth the try. not a fan of ambiance lights tho, they give me headaches.
我会做这种很诡异的事情，比如从100开始每3个数数一次。我数学不好，所以我的脑子很快就会投降。还试过白噪音，youtube上各种各样的视频——不能说特别管用，但是当你绝望的时候，也值得试试。但我不喜欢环境光，会让我头疼。
this is my question!
这问题就是给我准备的！
如下。如果你能把下列所有事情都做到的话，你在快速入眠和改善睡眠质量方面都能得到极大的帮助。
在一个凉爽，黑暗，安静，通风良好的房间睡觉，远离你平常活动的地方。
凉爽是因为你的大脑需要降低几度来进入睡眠循环。
黑暗是因为灯光会刺激眼睛和思维，同时也会干扰褪黑素循环。
安静是因为噪音会刺激思维
通风是因为你的身体正在主动换挡，并且仍然在主动地新陈代谢，清理你的身体，尤其是大脑。这也是睡眠对于大脑养护来说必不可少的重要原因。
其他改善睡眠质量、加快入眠速度的方法包括合适的睡姿，舒适的、你喜欢的枕头、床单和被子。
put away all devices with screens. go to bed, read a book i've read a few times before. once i find myself having to re-read sentences a lot, i put the book away, turn off the light and usually fall asleep within minutes.
放下所有带屏幕的设备。上床，看一本之前看过几次的书。当我发现自己不得不重新把很多句子再读一遍才能看明白的时候，我就把书放下，把灯关掉，通常几分钟之内我就能睡着。
原创翻译：龙腾网 https://www.ltaaa.cn 转载请注明出处
it doesn't always work, but i try to slow down my thoughts. i have a tendency to think really fast, and sometimes at night, i'll end up thinking of multiple scenarios at once. if i actively focus on not doing this, it sorta helps me sleep.
虽然不算一直管用，但是我会试着让自己的思维慢下来。我喜欢想得特别快，有时候在晚上，我会同时想很多不同的事情。如果我主动让自己不要这样做，一定程度上我会帮自己睡得更好。
i imagine a story world and put myself into it as a character. my brain winds down fairly quickly thinking up the situations, dialogue, and other characters.
我会想象一个故事里的世界，我是里面的一名角色。我的大脑为了想象这些情况，对话以及其他的角色，会很快就放松下来。
原创翻译：龙腾网 https://www.ltaaa.cn 转载请注明出处
read or watch something in my second language. deciphering makes my brain tired so i'm usually off to sleep in like 20 minutes
读或者观看第二语言的作品。翻译的过程会让我的大脑疲倦，所以我20分钟左右就能睡着。
i get up early, maybe 6ish. work at least 8 hours. then go home and work some more on projects at the house for a couple of hours. then i work out for an hour. then i eat dinner and shower. then i watch some youtube until i get drowsy. i usually go to sleep pretty quickly after that.
我起得很早，差不多六点。工作起码八个小时。然后回家，在家里接着工作几个小时。然后锻炼一个小时。然后吃晚饭，洗澡。然后看点youtube视频，直到自己犯困。我通常在这之后不久就能睡着。
slowly relax your muscle groups, one-by-one, from head to toe. start with your head and neck, then your shoulders, then your arms, and so on. you'll realize really quickly that you're way more tensed up than you realize, and you'll never go to sleep quickly like that.
慢慢放松你的肌肉群，一个一个地来，从头到脚。从头部和颈部开始，然后是肩膀，然后是胳膊，等等。你会很快发现你的身体比自己想象的要紧张得多，并且这样的话你肯定没法很快入睡。
i try to image how a documentary about my life would look like.
我会试着想象一部关于我人生的纪录片会是什么样子。
大概五分钟左右我就能睡着，因为我的人生太无聊了。