夏日炎炎 教你快速入睡的方法_八大方法教你快速入眠
夏日炎炎 教你快速入睡的方法由刀豆文库小编整理，希望给你工作、学习、生活带来方便，猜你可能喜欢“八大方法教你快速入眠”。
夏日炎炎 教你快速入睡的方法
Five Ways to Fall Asleep Quicker at Night
Many of us encounter troubles when attempting to fall asleep on a nightly basis.Without a great nights sleep we could face various obstacles throughout the following day.There could be a number of different reasons why we are unable to fall asleep at night.Though it may be difficult to pin point exactly what is keeping you awake, here are a few poible reasons.许多人都有晚上想要睡觉的时候却睡不着的问题。晚上睡不好，第二天会遇到很多问题。失眠也许有很多种原因。也许很难弄清楚你失眠的原因，但是这里列举了几个可能的原因。Mey bedroom 凌乱的卧室 Skipping breakfast 不吃早餐 Dreading the wakeup 被吵醒
These are just a few of the poible reasons that you are lacking in the sleep department.With this being said, there are still various ways to fall asleep quicker at night even if you don’t fall under these categories.Five different ways to fall asleep quicker at night include: 这只是一些可能会让你会失眠的原因。也就是说，如果你不是因为以上的这些原因失眠，还是有很多方法可以让你晚上快速入睡。让你快速入睡的方法有： Progreive Muscle Relaxation 渐进式肌肉放松法
This relaxation technique involves tightening and tense all the muscle groups that you can, and then relax them.By doing so repeatedly, we are able to promote physical relaxation, which will also provide beneficial results in our day to day activities.Progreive Muscle Relaxation provides you with: 这个技巧帮助你尽可能的收紧你所有的肌肉群，然后慢慢放松下来。重复这样做，能够让身体放松下来，这种动作对身体也很有好处。渐进式肌肉放松法的好处： Le tension within your muscles 减少肌肉的紧张感 Lower blood preure 降低血压 Decrease levels of anxiety 降低焦虑 Overall lower levels of fatigue 改善疲倦感
Through doing this exercise nightly, you are physically relaxing yourself, as well as calming your mind.晚上做这样锻炼，不仅能放松身体还能保持内心的平静。Mindle Activity 做些无意识的活动
The most common cause of insomnia is the idea of stre.Whether it is due to a hectic day or a streful home environment, we need to keep our minds off these topics.Mindle Activities such as;counting sheep, chronologically retracing your day, or reenacting a dream you had the other night.失眠最普遍的原因就是在想事情。不管是因为太忙碌还是因为家庭压力太大，这时候都不能思考这些。无意识的动作包括：数羊、按照时间顺序自省、回忆前一天晚上做过的梦。Don’t use your Mobile as an Alarm 不要用手机当闹钟
The truth is, using our mobile phones as an alarm clock is in fact depriving us from sleep.Most of us are keen to have our devices on us at all times, whether we are sending and receiving emails.By keeping our mobile devices within reach at night, we are keeping our minds and muscles engaged.Due to the engagement right before bed, you will find yourself taking longer to fall asleep.事实上，在手机上设置闹钟会影响我们的睡眠。不管是发信息还是收信息，许多人都喜欢把手机放在离我们不远的地方。晚上如果手机在周围，我们心里就会一直惦记着手机。躺在床上你也会发现，要很久之后才能睡着。Practice Deeper / Relaxing Breathing 学着深呼吸
This is a relaxation technique that everyone is capable of, and can prove to be beneficial if used properly.By following the steps provided below, you will not only relax your body, but find it falling into synchrony.这种放松技巧是每个人都会做的，如果运用合适对我们还会很有益处。以下的这些步骤不仅能让你放松下来还能让你快速入睡。
Deep Breathing Relaxation can be accomplished by following these steps: 通过这些步骤可以实现深度呼吸： 1.Lie in a comfortable position 找个舒服的姿势躺下
2.Slow relax different in body parts in sequence 依次缓慢放松身体的不同部位
3.Begin inhaling through your nose 用鼻子呼吸
4.Hold your breath for 1 – 2 seconds 屏住呼吸1-2秒
5.Relax and let the air out 放松，呼气
6.Repeat steps 4 and 5 重复第4、5步 7.Continue as long as neceary 如有必要，还可继续
If you find yourself getting dizzy or nauseous, slow down or discontinue routine.要是感觉到头晕、恶心，那就慢慢来，或者停下来不做了。Listen to Soothing Sounds 听听舒缓的声音
If your sleeping problem is due to exceive background noise, you may find peace by listening to soothing background music.There are various different sounds that you may ease in, including: 如果你失眠的原因是声音太吵，那你可以听一些舒缓点的音乐。有很多种可能会让你听起来舒服的声音，包括： Nature 大自然的声音
Thunderstorms, Forests, or Ocean Waves, any sound related to nature are le likely to annoy us 风暴、森林、海浪，任何大自然的声音都不太可能会干扰到我们。Play Recreational Music 你喜欢的音乐
When all we can think about is the strees that surround us, sometimes the best cure to fall asleep is our favorite tune.当我们觉得自己压力大的时候，有时候最好的治愈方法就是用自己最喜欢的音乐伴着自己入睡。
Once you find the routine that best helps you fall asleep, you should follow it consistently.Once our bodies are trained to follow our sleep habits, we will find ourselves falling asleep quicker.By obtaining better sleep habits, we will find our overall wellne improving.一旦你找着了能让你快速入睡的方法，就可以一直这样坚持下来。身体一旦养成习惯之后，就会发现睡觉会更快。养成睡眠好习惯，整体的健康问题也会有所改善。
十个可以快速入睡的方法 假设你最近连着一两天都睡不好，看起来不是很严重的事情，但是事情可能不 像表明看起来这么简单。这里我们可以推荐几个办法——改变你的睡眠习惯——虽......
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