你晚上睡不着的时候会做什么(一)

Asha Ivy
I personally have always had sleeping problems. When I was young, I would frequently have night terrors and sleepwalk. Even though I’ve outgrown the two, I still find it unbelievably hard to sleep at night. Some nights I’m good, and fall asleep in around twenty minutes, but sometimes it’s pretty bad. Here are some things I do when I can’t sleep at night.
-I read a book. Honestly, this one works the best. Reading tends to relax people’s minds and it’s the perfect solution in a situation like mine. I literally flick my lap on and pull out a good book and read for about fifteen minutes or whatever duration is necessary.
-Tea. I’ve found that this warm beverage works for me and many of my friends. Chamomile and peppermint seem to work quite well, along with green tea (the caffeine seems to not affect me and works in the opposite way. I don't suggest you trying this one at night if it works similar to coffee for you). Decaffeinated coffee seems to work well for my one friend if you are up for trying something new.
-Adjust my sleeping environment. Temperature plays a big role in falling asleep, so you might need to turn the thermometer up or down. For me to go to sleep, the house has to be freezing and I have to be covered with several heavy blankets.
-Music. Sometimes putting in my earbuds helps. If you choose to do this, nothing loud. I tend to listen to soft pop and country songs, as well as a mix of classical.
-Take a walk. Sometimes all I need is to get out of bed and take a stroll down my hallway a couple of times. I find that I fall asleep quite quickly after that. *I advise avoiding outdoor walks if you’re like me and find the crisp and cool outdoor air energizing instead of tiring.
-Put your phone down. I actually suggest avoiding your electronic device thirty minutes before you plan to sleep. I know it’s tempting, but the blue light your phone or electronic give off actually awakens your brain.
I hope this helps! :)

我个人一直有睡眠问题。在我年轻的时候，我经常发生梦游。虽然我已经长大了，但我仍然觉得晚上难以入睡。有时晚上我感觉很好，大约二十分钟后就睡着了，但有时感觉很糟糕。下面是我晚上睡不着的时候做的一些事情。
我读一本书。老实说，这效果最好。阅读有助于放松人们的思想，在我这样的情况下，阅读是一个完美的解决方案。我真拿出一本好书，读了大约十五分钟，或者不在乎时间。
茶，我发现这种温暖的饮料对我和我的许多朋友都有效。洋甘菊、薄荷和绿茶（咖啡因似乎对我没有影响，但效果正好相反）。如果它对你的效果类似于咖啡，我不建议你在晚上尝试这一方法。如果你想尝试一些新的方式，我的一个朋友觉得不含咖啡因的咖啡效果不错。
调整我的睡眠环境。温度对入睡起着很大的作用，所以你可能需要把体表温度调高或调低。为了让我入睡，房子里必须结冰，我必须盖上几条厚厚的毯子。
音乐，有时候放耳塞会有帮助。如果你选择这样做，不要大声。我喜欢听柔和的流行歌曲和乡村歌曲，以及古典混合音乐。
散步，有时候，我所需要的就是下床，沿着走廊走几步。我发现在那之后我很快就睡着了，如果你像我一样，我建议你避免去户外散步，那会发现清新凉爽的户外空气让你充满活力，而不是疲劳。
放下你的电话，实际上，我建议你在睡觉前30分钟不要使用电子设备。我知道电子设备很诱人，但手机或电子设备发出的蓝光实际上唤醒了你的大脑。
我希望这有帮助！

Rajesh Ghosh
If it's happen for more than one month I recommend you to consult with a doctor.
If it's not more than one month, you can try those remedies to take a good night sleep.

如果这种情况持续了一个多月，我建议你去咨询医生。
如果没超过一个月，你可以试试这些方法，睡个好觉。

1. Avoid things for batter sleep:
Avoid caffeine:
Caffeine has the property to stimulate blood flow that it can make it hard for you to fail asleep. Caffeine also reduces your total sleep time.
Avoid high curb foods:
High curbs foods like refined pasta, white bread, red meat, dark chocolate which may reduce serotonin level and decrease the quality of your sleep.
Avoid taking high amount of alcohol:
Alcohol is another culprit for disturbing your sleep. Alcohol has a negative effect on your body. Alcohol is actually very disruptive to your sleep.
It can decrease your sleep time it can disturb digestive system. High amount of alcohol can cause headache problem.
Avoid taking heavy meal at night:
At the night don’t take too much foods because when we take a heavy meal at night our body slow down our metabolism rate so our digestive system did not work properly therefore at night we face many problems.

避免碰与影响睡眠的有关的东西:
避免咖啡因:
咖啡因具有刺激血液流动的特性，使你难以入睡。咖啡因也会减少你的总睡眠时间。
避免高热量食物:
高抑制睡眠食物，如精制面食，白面包，红肉，黑巧克力，这些食物可能会降低血清素水平，降低你的睡眠质量。
避免摄入大量酒精:
酒精是另一个扰乱你睡眠的罪魁祸首。酒精对你的身体有负面影响。实际上对人的睡眠有很大的干扰作用。
它会减少你的睡眠时间，会干扰消化系统工作。大量饮酒会引起头痛问题。
避免在晚上吃油腻的食物:
在晚上不要吃太多的食物，因为当我们在晚上吃一顿丰盛的饭时，我们的身体会减慢我们的新陈代谢速度，所以我们的消化系统不能正常工作，因此在晚上我们会面临很多问题。

2. Take milk before bed:
Milk consumption is considered to be a pointer of a healthy diet owning to its significant natural value.
But here is some, doubt about drinking milk at night is beneficial? In most of the families there is a basic thing that they give milk to their kids at night to have a good amount of sleep. Milk and dairy product have some effective properties liketryptophan, amino acid which can increase your sleep growth.
Also milk has melatonin, a hormone which works as a neurotransmitter which makes a good sleep patterns. Some protein including in milk that’s help to reducing anxiety and strees related problem.
But for those people who have some issues with health like gastric problem, digestive problem, they can take the milk 3 hours before going to bed.
3. Exercise regularly:
When a person (man and woman) doing there exercise/yoga/walking/runningregularly, and they spent a good amount of energy to do this job, exercise can lower body’s stress hormones and help to release endorphins, which is a chemicals that improve your mood as a natural remedies.
For this reason your body need to rest properly to restore the energy which you spent in exercise time. Regular exercise can improve your sleep quality. Exercise at least 30 minutes per day.
4. Go to bed at same time every day:
Going to bed early and same time, and wake up at the same time each day can help you to habituate with this routine.
If you suffer from insomnia, you should get up at the same time per day to train your brain and body for going to bed early and wake up at a same time every day.
5. Limit your power naps:
People take a power naps to recover missed sleep, it is very important to maintain regular sleep pattern. Wake up in early morning and going to bed at consistent bed time because napping can affect the quality of night time sleep.

睡前喝牛奶:
牛奶的消费量被认为是健康饮食的指示器，因为它具有重要的天然价值。
但这里有一些疑问，晚上喝牛奶有益吗?大多数家庭都在晚上给孩子们喝牛奶，以获得充足的睡眠。牛奶和奶制品有一些有效的特性，比如色氨酸，氨基酸，可以促进睡眠增长。
牛奶中还含有褪黑激素，这种激素是一种神经递质，有助于形成良好的睡眠模式。牛奶中的一些蛋白质有助于减少焦虑和压力相关的问题。
但是对于那些有一些健康问题的人，比如胃问题，消化问题，他们最好在睡觉前3小时喝牛奶。
定期锻炼:
当一个人有规律地做运动/瑜伽/散步/跑步，并且他们花费了大量的能量来做这项工作，运动可以降低身体的压力荷尔蒙，帮助释放内啡肽，这是一种改善你的心情的化学物质，是一种自然疗法。
出于这个原因，你的身体需要适当休息，以恢复你在锻炼时花费的能量。有规律的锻炼可以提高睡眠质量，每天至少锻炼30分钟。
每天在同一时间睡觉:
每天在同一时间睡，早睡早起可以帮助你养成这种习惯。
如果你有失眠问题，你应该每天在同一时间起床，训练你的大脑和身体早睡早起。
限制小睡:
人们通过小睡来恢复错过的睡眠，保持有规律的睡眠模式是非常重要的。早上早起，按时上床睡觉，午睡是会影响夜间睡眠质量的。

6. Limit your activities in bed:
If you are suffering from insomnia problem then do not study in bed or lying on bed, do not make phone calls on bed. For example when you are on your bed avoid watch television, play games and listen music and stop using laptop on bed,
Bed is for only sleeping purpose and having sex and that’s enough.
7. Create a perfect sleeping environment:
The enviourment where you sleep or rest for some time can play a big role in difficulty for getting fall to sleep. If you sleep in a quiet and clam room where the room temperature is not so high or not so cold in winter, where the light or, night lap is blur or green in color, or you can sleep in dark room it can be beneficial but first necessary things is to sleep in a neat and clean bed.
8. Relax and deal with your stress:
Stress is the most common reason for sleep problem/insomnia problem, heart diseases, hair fall problem, headache, loss of sexual ability, and high blood pressure. For all the problem have one solution relax your mind and do some meditation for reduce the stress from mind.

限制在床上的活动:
如果你患有失眠问题，那么不要在床上学习或躺在床上，不要在床上打电话。例如，当你躺在床上时，不要看电视、玩游戏和听音乐，不要在床上使用笔记本电脑，
床只是用来睡觉和做爱的，这就够了。
.营造完美的睡眠环境：
你睡觉或休息一段时间的环境对入睡的困难有很大的影响。如果你睡在一个安静的房间里，那里的室温不是很高，冬天也不是很冷，那里的光线是模糊或绿色的，或者你可以睡在黑暗的房间里，这可能是有益的，但首先必须睡在整洁干净的床上。
放松自己，缓解压力:
压力是导致睡眠问题/失眠问题、心脏病、脱发问题、头痛、性功能丧失和高血压最常见的原因。对于所有的问题都有一个解决方案，放松你的大脑，做一些冥想来减少来自大脑的压力。
原创翻译：龙腾网 http://www.ltaaa.cn 转载请注明出处

9. If you cannot sleep, get up:
If you cannot sleep in night don’t try to sleep. Don’t hesitate to wake up and try to do something that make you relax until you feel sleepy, you can read books. When you feel sleepy then go back to your bed.
Lower quality sleep can put impact yourhealthy lifestyle. Sleeplessness/insomnia problem make your life harder to enjoy. Insomnia can change your mood and behavior.
10. Don’t overuse sleeping pills:
If it’s hard for you to sleep then your doctors may prescribe sleeping pills for a good amount of sleep. But don’t use sleeping pills for every day for insomnia disease, because they might have side effects, and they tend to work less well over time.
I ensure you if you maintain those tips yof will definitely get a good quality sleep.
Thank you so much
If you like please upvote…

如果你睡不着，就起来:
如果你晚上睡不着，不要试图继续睡觉。不要犹豫，试着做一些让你放松的事情，直到你感到困倦，你可以看书。当你感到困倦的时候，就回到你的床上。
低质量的睡眠会影响你的健康生活方式。失眠问题会让你更难享受生活。失眠会改变你的情绪和行为。
不要过量服用安眠药:
如果你很难入睡，那么医生可能会给你开安眠药，让你睡个好觉。但不要每天都服用安眠药来治疗失眠，因为它们可能会有副作用，而且随着时间的推移，效果往往会变差。
我向你保证，如果你坚持这些建议，一定会得到一个良好的睡眠质量。
非常感谢，如果你喜欢，请点赞。

Monte Howard
I spent years unable to sleep well, due to an irregular work schedule, and my misguided use of sleeping medication in an attempt to fix my insomnia. I ended up unable to sleep deeply, yet afraid to stop taking the medication. I would be paralyzed by the medication, but my brain didn't sleep. I woke up exhausted and oftentimes with my heart pounding in panic. Finally the medication stopped working and I was desperate for sleep.
I was referred by my doctor to a sleep study, and within a few weeks, gradually regained the ability to sleep naturally every night. It was a rough few weeks during the transition, but it was life-changing and was one of the best things I’ve ever done.
Depending on how serious your sleep issues are, you may want to try some of these things before you seek professional help.
No matter how poorly you’re sleeping, have faith that you can learn to sleep again. It’s something all beings do naturally.
Stop taking any sleep medications. (Ambien etc). You may need to taper off gradually. They lead to dependency and won’t allow you to sleep deeply.
No caffeine after noon (or better yet, quit all caffeine)
Alcohol and nicotine are not your friends. Quit or at least reduce use, especially around evening.
Don’t stress out about not getting enough sleep. Worrying about not sleeping is very common amongst insomniacs.
What little good sleep you will get, once you begin sleeping, is better than many hours of sleeping badly, or not sleeping.
Don’t lie in bed, if you’re unable to sleep. After 15 or 20 minutes of being unable to sleep, get out of bed and go to a nearby chair where you can read a book or do some other relaxing activity you enjoy, such as listening to relaxing music while doing crosswords or other puzzles. It’s important not to use electronic devices at this time, as they tend to stimulate your brain to stay awake.
Once you feel yourself starting to get sleepy, go back to bed, take some slow, deep breaths, and feel yourself drifting off to sleep.
Wake up and go to bed at the same time every day.
Never ever take naps.
Start with giving yourself much less time in bed. If you need to wake up at 6 am, start out with going to bed at 1 am. If that doesn’t work, go to bed even later. You need to build sleep debt, so stay up until your bedtime, even if you’re exhausted.
Once you’re able to sleep, move your bedtime 15 minutes earlier each week
Good luck … with some changes, you can sleep again. It’s a wonderful experience.

由于工作时间安排不规律，我多年来一直睡不好觉，而且我还错误地使用安眠药来治疗失眠。我最终无法深度睡眠，但又害怕停止服药。药物会使我身体“瘫痪”，但大脑无法入睡。我醒来时筋疲力尽，常常心惊肉跳。最后，药物不起作用，我却非常想睡觉。
医生让我做了一项睡眠研习，几周后，我逐渐恢复了每晚自然睡眠的能力。过渡期间的几周很艰难，但这改变了我的生活，是我做过的最好的事情之一。
根据你的睡眠问题严重程度，在寻求专业帮助之前，你可能想尝试一下这些方法。
无论你睡眠状态多么糟糕，相信你能再次学会睡觉。这是所有人都自然而然地会做的事情。
停止服用任何睡眠药物(安比恩等），你可能需要采用逐渐减少的方式。它们会导致依赖，不允许你进入深度睡眠。
中午之后不要喝咖啡因（或者最好戒掉所有咖啡因）
酒精和尼古丁不是你的朋友。停止或至少减少用量，尤其是在晚上。
不要因为睡眠不足而感到紧张，担心失眠在失眠症患者中很常见。
一旦你开始再次进入睡眠状态，你会得到一点点好的睡眠效果，这比长时间睡得不好或不睡觉要好。
如果你无法入睡，不要躺在床上。当15或20分钟无法入睡后，下床坐到附近的椅子上，在那里你可以看书或做一些你喜欢的放松活动，比如边做填字游戏或其他拼图游戏边听放松的音乐。此时不要使用电子设备，这很重要，因为它们会刺激你的大脑保持清醒。
一旦你感到开始昏昏欲睡，回到床上，缓慢做深呼吸，感觉自己渐渐入睡。
每天在同一时间起床和睡觉。
永远不要小睡。
从减少自己在床上的时间开始，如果你需要在早上6点起床，那就在凌晨1点上床睡觉。如果这还不起作用，那就睡得更晚些。你需要积累睡眠债，所以即使你已经筋疲力尽了，要熬夜到睡觉时间。
一旦你能入睡，再每周提前15分钟调整你的就寝时间。
祝你好运，只要稍作改变，你就可以再次睡好觉了，这是一次美妙的经历。

Tara
Hi, I’ve had trouble sleeping many times especially over the last few years and have tried lots and lots of different solutions. The counting sheep and breathing exercises don’t work for me but here are some things I’ve found to be very helpful:
DON’T STAY IN BED- this is a mistake I’ve made a countless number of times, but if you’ve been trying to fall asleep for about 30 minutes, get out of bed and move around :)
Journaling- this is actually the most helpful thing I’ve tried. Pick out a notebook, and when you find yourself struggling to sleep because of some racing thoughts, just move over to a desk or couch (or anywhere else that’s not your bed), and jot down your thoughts until you run out of things to write. Then you can go back to bed.
Podcasts- putting on a podcast at a low volume is a great way to distract yourself from racing thoughts. I’d recommend the Sleep With Me Podcast, it takes a few tries to get used to but I’ve found it to be surprisingly effective.
Tea- having a cup of tea is a great way to relax and a great excuse to get out of bed for a half hour. They say chamomile is helpful for inducing sleep so it’s a great option, but anything caffeine-free is very relaxing.
Stretching/ Yoga- pick out a nighttime yoga or stretching video from youtube and do it in another room if possible. If you’re feeling tense or have too much energy, it’s a great way to wind down a little.
Avoid your phone- it’s so so tempting to flick through the news when you’re struggling to sleep,If you do want to look at your phone however, I’d recommend turning it to the lowest brightness setting.
Try not to check the time too often- I’ll find myself checking the time every half hour or so and I find it just makes me more anxious, especially if I need to be up early the next morning. Constantly tracking how much time has passed, and how much sleep you can now manage to cram in is pretty stressful and unhelpful.
Have a nighttime routine- Having a regular routine before bed (showering, brushing your teeth, skincare etc.) is a good way to wind down and put your body in a relaxed state. I’ve read that showering helps lower your body temperature and makes you more sleepy, so showering an hour or so before bed might help.
That’s all I can think of, but I’d love to hear everyone else’s suggestions as I’m always open to try new things that might help. These tips might not work for everyone but I’ve found them to be useful and they’re definitely worth a try. Hope this helps :)

大家好，我有很多次都睡不好觉，尤其是在过去的几年里，我已经尝试了很多不同的解决方法。数羊和呼吸练习对我不起作用，但我发现以下一些方法非常有用:
不要躺在床上，这是一个我犯过无数次的错误，但是如果你已经试图入睡30分钟左右(仍没效果)，那就起床走动.
写日记，这实际上是我尝试过的最有用的事情。挑一本笔记本，当你发现自己因为一些急促的想法而难以入睡时，只要移到桌子或沙发上（或其他不是你床的地方），记下你的想法，直到你没有东西可写为止。然后你可以回到床上。
播客-以低音量播放播客是一个很好的方法，可以分散你的注意力。我推荐Sleep With Me Podcast，它需要几次尝试才能适应，但我发现它出人意料地有效。
喝茶，喝茶是放松的好方法，也是起床待半小时的好借口，他们说洋甘菊有助于诱导睡眠，所以它是一个很好的选择，凡是任何无咖啡因的东西都是非常放松的。
伸展运动/瑜伽-从youtube上挑选夜间瑜伽或伸展视频，如果可能的话，在另一个房间做。如果你感到紧张或精力过多，这是放松一下的好方法。
不要看手机，当你难以入睡时，浏览新闻是如此诱人，但是，如果您确实想查看手机，我建议您将其设置为最低亮度。
尽量不要经常检查时间，我会发现自己每隔半小时左右检查一次时间，我发现这会让我更加焦虑，尤其是当我第二天早上需要早起的时候。不停地追踪时间的流逝，以观察现在还有多少时间的睡眠，这是非常有压力的，也是没有帮助的。
睡前习惯，睡前有一个常规动作（淋浴，刷牙，护肤等）是一个很好的放松方式，让你的身体处于放松状态。我读到过，淋浴有助于降低你的体温，使你更困倦，所以睡前一小时左右淋浴可能会有所帮助。
这就是我所能想到的，但我很想听听其他人的建议，因为我总是乐于尝试可能有用的新方法。这些技巧可能不适合所有人，但我发现它们很有用，绝对值得一试。希望这是有帮助的。

S Gupta, lived in Shahganj , India
Establish a regular bedtime routine. Find activities that help you wind down before bed, and stick to the same sleep wake schedule, even on weekend.
Use the bed appropriately. Beds should be reserved for sleep- and nothing else. Bringing work into bedroom is a sure - fire way to discourage sleep quality.
Choose the right mattress. Uncomfortable bedding has been lixed to poorer sleep quality, while a comfortable mattress can up the chance of satisfying snooze
Don't smoke. Smokers commonly exhibit symptoms of insomnia- possibly because their bodies go into nicotine withdrawal during night.
Exercise early in the day. Studies find moderate aerobic activity can improve sleep quality .
Limit caffeine. It's tempting to reach for office when we are tried after a poor night's sleep, but drinking caffeine make it harder for us to fall asleep at night.
Nap the right way. Just 10 to 20 minutes of napping during the day can help us feel rested ( and improve our creativity and memory, to boot!). But try to avoid napping after 3 to 4 pm, as this can make it harder to fall asleep at bedtime.
Increasing natural light exposure during the day promotes healthy malatonin balance, which can help us to get to sleep later in the day .
Try relaxation techniques. In one study, people who practiced meditation saw improvements in total sleep time and quality
Abide heavy metals late in the evening. Jumbo meals pre- bedtime have been lixed to trouble falling asleep.
Dim the lights two hours before bed. According to study, exposure to electrical lights between dusk and bedtime might be negatively affect our chances at quality sleep.
Turn off the screens. The light emitted by screens can disturb our sleep. Reduce exposure by turning off TVs, phones and computers at least one hours before sleep.
Don't drink alcohol right before bed.
Don't use your brain before bed.
Keep bedroom dark and cool.
Don't try to sleep unless you're sleepy.
Minimize disturbing noises.
Sip some hot milk.
Do some exercise before bed.
Brew some chamomile tea.

养成规律的就寝时间。找一些可以帮助你在睡前放松的活动，坚持同样的睡眠-觉醒时间表，即使是在周末也如此。
适当地使用床。床应该留着睡觉用，别的什么都不要。把工作带进卧室只会降低睡眠质量。
选择合适的床垫。不舒服的床上用品会导致睡眠质量下降，而舒适的床垫会增加满足睡眠的机会。
不要吸烟。吸烟者通常表现出失眠的症状，可能是因为他们的身体在夜间戒断尼古丁。
早早锻炼。研究发现适度的有氧运动可以改善睡眠质量。
限制咖啡因用量。当我们没睡好，白天又要上班，喝咖啡因会让我们晚上更难入睡。
以正确的方式打盹。白天只需10到20分钟的小睡就能让我们感觉得到休息（而且还能提高我们的创造力和记忆力！）。但是尽量避免在下午3点到4点后打盹，因为这会让你在睡觉的时候更难入睡。
走出去。白天增加自然光照射可以促进健康的马拉托宁的平衡，这有助于我们在一天的晚些时候入睡。
尝试放松技巧。在一项研究中，练习冥想的人在了总睡眠时间和质量上是有明显的改善的
在深夜忍受重金属污染。睡前大餐与入睡困难有关。
睡觉前两小时把灯调暗。根据某项研究，从黄昏到就寝时间接触电灯可能会对我们的睡眠质量产生负面影响。
屏幕发出的光会干扰我们的睡眠。在睡觉前至少一小时关掉电视、手机和电脑。
睡前不要喝酒。
睡觉前不要动脑筋。
保持卧室阴凉。
除非你很困，否则不要试图睡觉。
尽量减少干扰噪音。
喝点热牛奶。
睡前做些运动。
泡些洋甘菊茶。