我应该怎样做才能睡得更好？

Sunjin J
, Former teacher, Enjoying life of togetherness
Answered Feb 13
For many years, I had trouble sleeping. I tried several tips to improve my sleep, but they weren't enough to solve the problem. Finally, I found the cause and the solution that tackles it directly. My search for a solution is over.
I suffered from not being able to fall fast asleep for many years. It normally took me an hour or more. While I was awake in bed, my mind was everywhere. I thought it was a bad habit. I believed that I had so many thoughts because of my body condition. So, I tried to solve it by changing physical conditions.
These are the things I tried to sleep better:
Drinking warm milk before I go to bed. Turning off all the lights to keep my room dark. Stopping watching YouTube in bed since it keeps my nerves awake. Keeping a daily routine, so that my body knows when to sleep and when to wake up.
They were useful. But they helped me only partially and temporarily.
It wasn’t until I started meditation that I realized I had to pay more attention to the causes than the physical symptom itself. And in my case, the causes are from my mind, not from the body condition. The first action I took was to identify the causes and get rid of them through meditation.
When I meditated, I reflected on what was going on in my mind while in bed. Things from the day were flooding back to my mind. My thoughts were like these: “I said that to him and now I regret it. What would he think about me? I wish I could turn the clock backward.” “I’m so proud of myself about what I said today. It was such a brilliant line to say.” “She was so arrogant. How could she tell me such things?“ And I hated myself who wasn’t able to speak up. And all other random thoughts from the past and about the future came up as well.
With reflection, I was able to admit that I was very self-conscious. I got rid of the thoughts and concerns. The result came gradually like fog was cleared away. Yet, I felt that there was still something to be done.
One day I heard someone say, “I stayed up all night last night, but this morning I went out to exercise as usual.” These plain words hit me. Actually it was the way he said it that inspired me. He seemed to take ‘staying up all night’ as nothing. I thought to myself, “right, lack of sleep for one or two days is not a big deal!”
It was then when I found the piece I missed. It was the worries about ‘not having good sleep,’ concerns about ‘feeling tired the whole day,’ and irritation of bad sleep itself. When the night came, these concerns came to my mind. It was like an everyday habit.
So, I cleared the worries away. When the worries were gone, I was able to fall asleep fast.
Another symptom I had was that it was really difficult to get back to sleep once I woke up in the middle of the night.
Imagine that you are sleeping in the mountain where wild animals live. If you wake up at night, you are highly alx and can’t go back to sleep again. This is how I felt if I describe it.
I learned about cortisol hormone, the so-called stress hormone. If you are under stress, the level of cortisol hormone rises. When your body is on high alx, such as in a ‘fight-or-flight situation’, cortisol shuts down the functions that get in the way and makes your body ready to respond in dangerous situations.
So, when you are exposed to stressful situations constantly, your body stays in the high level of cortisol, which interrupts your sleep. You need to work on your stress first.
I was carrying a lot of worries and stress, which kept me alx in the middle of the night. I examined my mind and found what made me anxious. During meditation, I was able to let go of them. Once my mind relaxed, so did my body.
I fall asleep fast now, and I don't get anxious about bad sleep. I feel relaxed even when I wake up in the middle of the night and can go back to sleep right away. But, what I am grateful for the most is the fact that I know what to do if I have bad sleep. Finally I am free from the worries about bad sleep.
In order to sleep better, you should reflect on your mind and pinpoint the reasons for your poor sleep. Causes lie inside your mind, so getting rid of it is the only way to solve the problems.

多年来，我一直有睡眠障碍。我试过几个改善睡眠的小窍门，但都不足以解决这个问题。最后，我找到了原因和直接解决它的办法。我对解决方案的寻找已经结束。
长时间以来我都为无法快速入睡而痛苦。通常我需要一个小时或更长时间。当我在床上醒着的时候，我的思想到处放飞。我以为这是一个坏习惯。我相信我有这么多想法是因为我的身体状况。因此，我试图通过改变身体状况来解决这个问题。
这些是我为改善睡眠所做的尝试：
睡觉前喝热牛奶。关掉所有的灯，使我的房间保持黑暗。停止在床上看YouTube，因为它使我的神经处于清醒状态。保持每天的生活习惯，这样我的身体就知道什么时候睡觉，什么时候起床。
这些都很有用。但它们只是部分地、暂时地帮助了我。
直到我开始冥想，我才意识到我必须更关注原因，而不是身体症状本身。而在我的情况下，原因来自我的思想，而不是来自身体状况。我采取的第一个行动是找出原因，并通过冥想摆脱它们。
当我冥想时，我会在床上思考我的想法。当天的事情又涌现在我的脑海中。我的想法是这样的。"我对他说了那句话，现在我后悔了。他会怎么想我？我真希望时间能够倒流。" "我为自己今天所说的话感到非常自豪。这句话说得太精彩了。" "她是如此傲慢。她怎么能对我说这种话？" 而我恨的是没有能力说出来的自己。还有其他所有来自过去和关于未来的想法也在随机地涌现。
经过反思，我能够承认我自己的不足之处。然后摆脱了这些想法和担忧。结果就像雾气被清除了一样，倦意渐渐来了。然而，我觉得仍有事情要做。
有一天，我听到有人说："我昨晚熬夜了，但今天早上我像往常一样出去运动了"。这些朴素的话打动了我。事实上，是他说这话的方式启发了我。他似乎把'熬夜'当作无所谓。我心想："没错，一两天不睡觉也不是什么大事！"
就在那时，我找到了我所错过的那一部分。那是对"没有好的睡眠"的担心，对"一整天都觉得很累"的担忧，以及对睡眠不好本身的烦躁。当夜晚来临的时候，这些担忧就会出现在我的脑海中。这就像一个日常习惯。
所以，我把这些忧虑清除掉了。忧虑消失后，我就能快速入睡。
我的另一个症状是，一旦我在半夜醒来，就很难再入睡。
想象一下，你正睡在野生动物生活的山里。如果你在晚上醒来，你就会高度警觉，无法再继续睡下去。这就是我的感觉。
我了解了皮质醇荷尔蒙，即所谓的压力荷尔蒙。如果你处于压力之下，皮质醇荷尔蒙的水平就会上升。当你的身体处于高度警戒状态时，比如在"战斗或逃跑的情况"的情况下，皮质醇会关闭那些碍事的功能，使你的身体准备好在危险情况下作出反应。
因此，当你不断暴露在压力环境中时，你的身体就会保持在皮质醇的高水平上，从而干扰你的睡眠。你需要先解决你的压力。
我当时背负着很多忧虑和压力，这让我在半夜里一直很警觉。我检查了自己的思想，发现了使我焦虑的原因。在冥想中，我能够放下它们。一旦我的思想放松了，我的身体也放松了。
我现在很快就睡着了，而且我不会因为睡眠不好而焦虑。即使在半夜醒来，我也觉得很放松，可以马上继续睡觉。但是，我最感激的是，我知道如果睡眠不好该怎么办。我终于摆脱了对睡眠不好的担忧。
为了睡得更好，你应该反思自己的心态，准确找出睡眠不好的原因。原因就在你的头脑中，所以摆脱它是解决问题的唯一途径。

Ellen Park
, lived in Gaborone, Botswana
upxed Dec 13, 2020
Hi. I'm glad that I have an opportunity to share some helpful tips with you.
I agree that struggling with sleep is a common thing for many people.
First of all, please think about this.
What makes you not sleep well?
Usually, one of the main reasons that make people not to sleep is because of countless thoughts. There are tens of thousands of thoughts in the head. And these thoughts are mostly useless. We usually think of something that already happened in the past or something that will happen in the future.
Here are some examples of our thoughts in general.
Being anxious about what will happen to me
"What if I fail with the project for tomorrow because of ~."
Regret what I've done in the past.
"I shouldn't have acted like that at that moment."
The anxiety that arises from having a relationship.
"Why she did to me at that moment?"
And, here are my tips to sleep well.
First of all, We need to know where those thoughts come from and how to deal with them. So far, we didn't know the right answers to these questions; that is why people suffer from insomnia, stress, and anxiety without a clear solution.
Fortunately, I got clear answers(or I prefer to say enlightenment) through meditation.
Where those thoughts come from?
The answer I attained is that all thoughts are coming from the lived life that I accumulated.
How to deal with it?
I could be free from all thoughts by discarding those minds.
When you discard your mind from lived life with the proper meditation method, you will get these results.
You can be free from all the stress and lingering thoughts that keep bothering you.
You can sleep well naturally because there are no boiling thoughts over your head.
You can find inner peace and true happiness within.
Etc.. there are still so many other benefits
You will become free once you case off all the roots of the mind. I hope that you can also have a restful sleep and find happiness within. It works for everyone.

，住在博茨瓦纳哈博罗内
你好，我很高兴有机会和你分享一些有用的建议。
我同意，与睡眠作斗争是许多人的共同点。
首先，请想一想。
是什么让你睡不好？
通常情况下，使人睡不着的主要原因之一是由于无数的想法。脑子里有数以万计的想法。而这些想法大多是无用的。我们通常想到的是过去已经发生的事情或未来将要发生的事情。
以下是我们一般想法的一些例子。
对我将会发生什么感到焦虑
"如果我明天的项目因为~而失败怎么办。"
后悔我在过去所做的事情。
"我不应该在那一刻做出那样的行为。"
发生人际关系时产生的焦虑。
"为什么她在那一刻对我这样做？"
还有，以下是我的睡得好的技巧。
首先，我们需要知道这些想法来自哪里，如何处理它们。到目前为止，我们还不知道这些问题的正确答案；这就是为什么人们在没有明确解决方案的情况下遭受失眠、压力和焦虑。
幸运的是，我通过冥想得到了明确的答案（或者我更愿意说是开悟）。
这些想法从何而来？
我得到的答案是，所有的想法都来自我所积累的生活。
如何处理它呢？
我可以通过丢弃这些想法来摆脱所有的思想压力。
当你用正确的冥想方法从生活中抛弃你的胡思乱想时，你会得到这些结果：
你可以从所有的压力和一直困扰你的挥之不去的思想中解脱出来。
你可以自然地睡个好觉，因为没有沸腾的思想再笼罩你的头脑。
你可以找到内心的平静和真正的幸福。
等等......还有很多其他的好处
一旦你去除了所有的心根，你就会变得自由。我希望你也能有一个安稳的睡眠，找到内心的幸福。这对每个人都有效。
原创翻译：龙腾网 http://www.ltaaa.cn 转载请注明出处

Sonakshi A
, Health Care Adviser
Take a warm bath. Apart from assisting you to sleep in a bed and feeling refreshed and clean, taking a warm shower will help relieve the pressure of daily life.
Sip on a cup that is good. A nightly beverage may assist you to go from being conscious to sleep and fall asleep more quickly, with the ritual ordering to the body and your brain that it’s time to relax.
Try meditation. Take some time off to meditate and clear your thoughts at night. That is craving sleep over thinking that is bad news for your system and can prevent you in a state of being awake for hours. Get a good night’s rest by focusing on getting the best sleep tonight and clearing your mind of thoughts that are different.
What is significant is to observe little victories in your mission for better, more health-promoting slumber – in trying these hacks that are scientific out follow an easy pace.

, 健康护理顾问
洗个温水澡。除了有助于你的睡眠，让你感觉神清气爽之外，洗个温水澡也有助于缓解日常生活中的压力。
啜饮一杯是好的。晚上喝杯饮料可能会协助你从有意识地进入睡眠状态，并更快地入睡，通过仪式向身体和你的大脑下令：是时候放松了。
尝试冥想。抽出一些时间来冥想，在晚上清除你的思想。即渴望睡眠而不是思考，想得太多对你的身体系统来说是个坏消息，可以防止你在几个小时内处于清醒的状态。通过专注于今晚获得最好的睡眠，并清除你头脑中不同的想法，获得一个良好的休息。
重要的是在你的任务中尝试一个个小的胜利，以获得更好的、更促进健康的沉睡--在尝试这些科学的技巧时，请遵循轻松的步伐。
原创翻译：龙腾网 http://www.ltaaa.cn 转载请注明出处

Jae Won Joh
, sleepy medical dork
As a former insomniac whose profession now forces me to fight to make every precious hour of sleep count, here are some tips that have worked well for me:
Consistency: Keep the time that you go to bed and wake up constant. This includes weekends--don't change these parameters by more than an hour total per day if at all possible.
Time: Make whatever adjustments you need to sleep 7-8 hours/night. My insomniac experience allows me to say with complete confidence that sleep is one of the biggest (and most underrated) factors in health, performance, and happiness. Respect your need for sleep, and trust me, many other things will just fall in place.
Sleep cycles: Monitor your sleep cycles, and try your best not to get up in the middle of one. For instance, I know that mine are ~90 min in length. If I sleep ~3 hours, I will actually be more alx than if I sleep 4, just because waking up in the middle of deep sleep throws me off and it takes several hours to get out of the funk.
Exercise: 30 min/day in some form or fashion is amazing. Sleep status synergizes with energy levels, and exercise seems to help me remain constant.
Food: I've found that small meals/snacks spread throughout the day avoids food comas and subsequent hijacking of usual sleep patterns. Most people eat way more in one sitting than their body needs--so learn to read your body's signals and realize when you're not actually hungry anymore.
Comfort: Make sure your bed is comfortable, that your thermostat isn't set too low/high, that your pillow supports your head at the appropriate level for your sleeping position (back, side, etc), etc. This makes a huge difference.
Practice: I'm serious. Good sleep patterns require effort just like anything else. Take your sleep seriously, and it will pay off in every aspect of your life!
Hope that helps. :-)

，嗜睡的医学呆子
作为一个曾经的失眠者，现在我的职业迫使我努力使每一个宝贵的睡眠时间都得到重视，这里有一些对我很有效的小贴士。
一致性。保持你睡觉和起床的时间不变。这包括周末--如果可能的话，每天改变这些参数的总时间不要超过一小时。
时间：做任何你需要的调整，以便每夜能睡7-8小时。我的失眠症经验让我完全有信心地说，睡眠是健康、业绩和幸福的最大（也是最被低估的）因素之一。尊重你对睡眠的需求，相信我，其他许多事情都会水到渠成。
睡眠周期。监测你的睡眠周期，并尽量不要在睡眠周期中起床。例如，我知道我的睡眠周期是~90分钟。如果我睡3个小时，我实际上会比睡4个小时更警觉，只是因为在深度睡眠中醒来会让我感到不安，需要几个小时才能走出困境。
锻炼：以某种形式或方式每天锻炼30分钟是很了不起的。睡眠状态与能量水平协同作用，而运动似乎可以帮助我保持恒定。
食物：我发现，在一天中分散的小餐/小吃可以避免餐后嗜睡和随后对正常睡眠模式的干扰。大多数人一次吃的东西远远超过他们身体的需要--所以要学会读懂你身体的信号，并意识到你什么时候实际上已经不饿了。
舒适。确保你的床是舒适的，你的恒温器没有设置得太低/太高，你的枕头能够根据你的睡姿（背部、侧面等）将你的头支撑在适当的水平上，等等。这有很大的不同。
练习。我是认真的。良好的睡眠模式需要努力，就像其他事情一样。认真对待你的睡眠，它将在你生活的每个方面得到回报
希望这有帮助。:-)

Nela Canovic
, Hacking my sleep at night to optimize my brain during the day.
Try optimizing your sleep by practicing these 9 habits:
Reset your brain in the morning with meditation. Researchers say that when we meditate early, we sleep better at night. Meditating can also help you deal better with the thousands of random thoughts that occupy you throughout the day and may contribute to your feeling stressed, rushed, and overwhelmed. Think of it as mental hygiene that can have long-term positive effects on how your brain functions. To get started, download the Headspace app and practice for only 10 minutes. The app makes meditation easy and even fun for absolutely beginners.
Set a bedtime alarm on your phone to go off 30 minutes before you need to sleep, which will signal to you that you need to finish up whichever activities you're working on. Be sure to have a bedtime alarm go off every day of the week, including weekends.
Reconsider your dinners and when you eat at night. In addition to having a busy mind, you may feel sluggish and also experience difficulty falling asleep at night due to heavier foods or eating late. Avoid fried food and caffeine (which can be in some desserts and sugary drinks), and instead go with a lighter dinner with a big salad. Schedule your dinner at least a few hours before your bedtime.
Take a short walk after dinner. It can be just 20-30 minutes. Being outside is good for your digestion, you get some fresh air, and you rest your mind from all the activities you've completed during your busy day. A walk also sends signals to the body that it’s time to unwind and relax.
Get away from electronics (computer and TV) in the hour before bedtime. Instead, listen to a podcast on a topic you find interesting, queue up some relaxing music and listen with your eyes closed as you’re sitting on the couch, or read a book to stimulate your imagination.
Start a productivity planner before going to bed. Write a list of items that are top priority for the next day, mark them in the order of importance, note down how long you think you'll work on each activity. This technique is useful because you train your mind to focus a few steps ahead so you don’t worry about forgetting something important, which in turn might keep you awake at night.
Have a cup of herbal tea (no caffeine), some warm milk with honey, or a magnesium supplement (either tablet or powder form) around the time your alarm goes off. These warm drinks can help you feel more sleepy.
Optimize your room for sleep. Sleep in a well ventilated room, keep your window open at least a little, raise the blinds or move the curtains aside to let daylight in, and don't place anything on your eyes so that your body can react to the natural morning light when it’s time to wake up. To prevent any noise from waking you up, invest in a good pair of soft silicone ear plugs like these so you can sleep through the night.

试着通过练习这8个习惯来优化你的睡眠：
1 在早上用冥想来重置你的大脑。研究人员说，当我们在早上进行冥想时，晚上会睡得更好。冥想还可以帮助你更好地处理成千上万的随机想法，这些想法占据了你大脑一整天，可能会导致你感到压力、匆忙和不知所措。把它看作是心理卫生，可以对你的大脑功能产生长期的积极影响。要开始，请下载xxx应用程序，只需练习10分钟。该应用程序使冥想变得简单，甚至对绝对的初学者来说也很有趣。（突然像软文...）
2 在你的手机上设置一个睡前闹钟，在你需要睡觉前30分钟响起，这将向你发出信号，你需要完成你正在进行的任何活动。确保一周中的每一天都有睡前闹钟响起，包括周末。
3 重新考虑你的晚餐和晚上吃饭的时间。除了有一个忙碌的头脑外，你可能会感到疲倦，也会因为较多的食物或吃得太晚而在晚上难以入睡。避免油炸食品和咖啡因（一些甜点和含糖饮料中可能含有咖啡因），而是选择清淡的晚餐，吃大份的沙拉。至少在睡觉前几个小时安排你的晚餐。
4 饭后走一小段路。可以只是20-30分钟。在外面有利于你的消化，你可以得到一些新鲜的空气，并使你的头脑从你在忙碌的一天中完成的所有活动中得到休息。散步也向身体发出信号，告诉它是时候松懈和放松了。
5 在睡前的一个小时，远离电子产品（电脑和电视）。相反，听一个你认为有趣的主题的播客，接着听一些放松的音乐，当你坐在沙发上时，闭着眼睛听，或者读一本书来刺激你的想象力。
6 睡觉前开始做一个生产力计划表。写下第二天最优先的项目清单，按照重要性的顺序进行标记，记下你认为你会在每个活动上工作多长时间。这种技巧很有用，因为你训练你的头脑提前几步集中注意力，这样你就不会担心忘记一些重要的事情，而这又可能使你在晚上睡不着觉。
7 在闹钟响起的前后，喝杯花草茶（不含咖啡因），喝点加了蜂蜜的热牛奶，或吃点镁质补充剂（片剂或粉末状）。这些温热的饮料可以帮助你感到更加困倦。
8 优化你的房间以利于睡眠。在一个通风良好的房间里睡觉，至少要把窗户打开一点，把百叶窗升起来或把窗帘移到一边，让日光照射进来，不要在眼睛上放置任何东西，这样当你醒来的时候，你的身体可以对自然晨光作出反应。为了防止任何噪音把你吵醒，投资一副像这样的柔软硅胶耳塞，这样你就可以睡到天亮。

Muskan Gupta
, studied at Symbiosis University Of Applied Sciences
“What the body needs is not sleep, what the body needs is restfulness” ~ Sadhguru
There has been a lot of talk about the minimum number of hours a person should sleep. But I have seen people who would sleep just 4–5hrs, despite working for a minimum of 12hrs and still are bursting with energy throughout the day. This is because whatever activity they do, they do it joyfully & without any stress. Once you know how to keep your body loose & relaxed all day, your sleep quota will naturally go down. Don’t trust me? Please experiment it yourself.
Body doesn’t need an alarm bell to wake up, it needs rest & once it is well rested, it will come awake, be it 3:00am or 9:00am.
Here are a few tips that worked for me quite well :
1. Eating Right At Night
Eat something that is fresh and light on your stomach. Post sunset, the Agni (or Digestive fire) is naturally low. If you stuff yourself with heavy meal, your body won’t be able to digest food completely, stacking up loads of toxins and in turn creating AMA(undigested food). Give atleast 3–4hrs to your body so that digestion happens before you go to bed.
2. Take A Shower -
If you take a cold (or lukewarm in winters) shower, it will not only wash off dirt from your skin but it will take away all your burdens of the day. Suddenly you feel much more alx & at peace.
3. Choose Right Direction to Sleep -
India is located in Northern Hemisphere. If you sleep resting your head to north, the blood will rush towards the brain. This happens due to the magnetic pull of the planet. This pull on the head is so strong that one can even have brain haemorrhage. Any other direction is fine.
4. Sleep Like A Child -
Keep aside all that you have gathered during the day - your body, your identities & the contents of your mind. Sleep like a child, without any burden or stress. You will wake up with much more energy & exuberance.
5. Light A Lamp -
This may look absurd to some, how can lighting a lamp result in sound sleep? But trust me, it has made a whole lot of difference for me. In Indian tradition, first thing we did after our showers is lighting an oil lamp. This sets the right kind of ambience & fills the whole place with a different kind of energy. Same can be done before going to bed.

"身体需要的不是睡眠，身体需要的是休息" ~ 萨德古鲁
有很多人都在谈论一个人最少应该睡多少个小时。但我见过一些人只睡4-5个小时，尽管工作了至少12个小时，但一天下来仍然精力充沛。这是因为无论他们做什么活动，他们都是快乐地做，没有任何压力。一旦你知道如何让你的身体整天保持宽松和放松，你的睡眠配额自然会减少。不相信我？请自己实验一下。
身体不需要闹钟来唤醒，它需要休息，一旦它休息好了，它就会醒过来，无论是凌晨3点还是9点。
这里有几个对我很有效的贴士：
1. 在夜间正确进食
吃一些新鲜的、对你的胃有好处的东西。日落之后，Agni（或消化系统的火）会很低。如果你吃得太饱，你的身体将无法完全消化食物，堆积大量的毒素，反过来造成AMA（未消化的食物）。给你的身体至少3-4个小时的时间，以便在你睡觉前进行消化。
2. 洗澡
如果你洗个冷水澡（或在冬天洗个温水澡），它不仅会洗掉你皮肤上的污垢，而且会带走你一天的所有负担。突然间，你会感到更加清爽和安宁。
3. 选择正确的睡眠方向
印度位于北半球。如果你睡觉时把头靠向北方，血液就会涌向大脑。这是由于地球的磁力造成的。这种对头部的拉力是如此强烈，甚至会出现脑出血。任何其他方向都是好的。
4. 像孩子一样睡觉
把你白天收集的所有东西放在一边 - 你的身体，你的身份和你的思想内容。像孩子一样睡觉，没有任何负担或压力。你醒来后会有更多的精力和活力。
5. 点一盏灯
这在一些人看来可能很荒谬，点灯怎么能带来酣畅的睡眠？但相信我，它给我带来了很大的变化。在印度的传统中，我们洗完澡后做的第一件事就是点一盏油灯。这为我们营造了正确的氛围，使整个地方充满了不同的能量。睡觉前也可以这样做。

Ben Richardson
Normal Humans was not sleeping well it will affect you physically and mentally. the normal person needs a minimum of 8 hours of sleep because our body will sort of do some things.
But not sleep properly will not have much energy you don't have in next day.
There are a lot of ways to better sleep there are,
Do exercise
Be smart About what you eat and drink
Improve your sleep environment
Take a deep breathing exercise for better sleep. etc.

正常人没有睡好会影响你的身体和精神。正常人需要至少8小时的睡眠，因为我们的身体会做一些事情。
但是不好好睡觉的话，第二天就没有多少精力了。
有很多方法可以改善睡眠，比如：
做运动
聪明地对待你的食物和饮料
改善你的睡眠环境
做深呼吸运动以改善睡眠。

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