8個步驟讓你輕鬆擺脫失眠安穩入睡

How to cope with Insomnia 8個步驟讓你輕鬆擺脫失眠安穩入睡

Exercise 鍛鍊
Walk, take the stairs, clean your house. Anything to make sure your body actually needs I was working in an office,I typically was sitting down all day and not doing that much. I would have trouble sleeping and thus trouble keeping my head up the next day. Exercise or exhausting yourself for even 30 minutes a day will greatly help with your sleep.

走走路，爬爬樓梯，清潔你的房子。做一些讓你的身體需要休息的事情。當我在辦公室工作的時候,我通常都會坐一整天，那些事情我根本不會去做。所以我睡不好覺，第2天的精神也不能保證。每天讓自己運動30分鐘，會對你的睡眠有益處。

Don't use the computer, watch television, or play with any electrionics right before going to bed

睡覺之前儘量不使用電腦，看電視或用一些電器
All of these tell your brain, "WAKE UP!". Avoid this!

所有這些都會向你的大腦傳達“醒醒!”的指令。請遠離這些!
Avoid caffeine and sugar 避免咖啡因和糖分的攝取
At least a few hours before bed, so that they do not keep you awake.

睡覺前至少幾個小時請儘量避免，這樣他們就不會讓你保持清醒。
Get into a routine 養成一個好習慣
Walk the dog, brush your teeth, lay out clothing for the next day, and get into bed. Something similar that you do every night to get your mind into sleep-mode.

溜狗，刷牙，準備妥當第二天的衣服後就去睡覺。類似的事情會讓你的頭腦每到晚上都會進入睡眠模式。

Use your bed for sleeping only 牀的作用僅僅是用來睡覺
This wil trigger your mind to go into sleep-mode when you're in bed.

這種想法會讓躺在牀上的你的大腦進入睡眠模式。

Think about NOTHING 什麼都不要想

As soon as you begin thinking about what you have to do today, the fight with your co-worker that day, simply stop, and realize it will keep you up for back and think about nothing.

一旦你開始思考你今天的所作所爲或與你的同事爭鬥的那些事情,請馬上停止。它會伴隨你好幾個小時。什麼都不要想。
Breathing exercises 呼吸鍛練
They will help you the in through your nose for five seconds,and out through your mouth for five seconds. Repeat until you feel calmer.

這會使你放鬆。用你的鼻子吸五秒氣,再用五秒呼出。請一直重複這樣，直到你感覺平靜下來。
Turn off your phone 關掉你的手機

Do this especially if it will cause you to keep thinking about your phone away from your reach too, or in another room.

每天都請這麼做，不然它會使你一直牽掛着它。讓你的電話遠離你，放置在另一個房間也是不錯的選擇。
I hope these tips allow you to sleep better, and even to come up with your own ways to fall asleep at night. If you still are having trouble even after a few weeks of trying hard to make sure you sleep, it may be wise to visit your doctor and address this issue.

我希望這幾點能讓你睡個好覺，你甚至可以想出自己的方式。如果經過幾周的努力，你仍然沒有找到解決辦法，去看醫生解決這個問題是最明智的選擇。