The best ways of falling asleep quickly

by Charlie Cheever/崔海燕(译)

□语篇导读

对于失眠的人来说，每晚的漫漫长夜就是一种痛苦无比的煎熬。长期的睡眠不足不仅影响身体健康，甚至还会引发各种疾病。那么该怎么办呢？又该怎样让失眠的人快速入睡呢？今天，本文教给大家一些快速入睡的好方法。

Here are the 6 steps I take to fall asleep quickly and get a good night's sleep.

1.Make your bedroom pitch black

Our brains associate darkness with night,and light with day.At night,being in a bright room filled with screens decreases melatonin(褪黑素)production and makes your body believe it's daytime.

2.Make your bedroom quiet

Sounds can also affect your sleep quality and wake you up.Get earplugs(耳塞)if you are not in control of your environment.

3.Sleep in the perfect temperature

The ideal sleep temperature is 65~70℉(18~21℃).

4.Block blue light

The blue light from cellphones,TVs and computers decreases melatonin production.So we'd better not use them 3 hours before bedtime,but we all know that's not going to happen.Fortunately,a pair of blue blocking glasses can help us remove most blue light from the screen.It can increase sleep quality by 50%.

5.Be careful of what you eat and drink

What you eat and drink can affect your sleep a lot.Here are some suggestions on what to eat to get a great night's sleep:Cut out caffeine 6 hours before you go to bed.Stop drinking something 1 hour before bedtime.Skip the nightcap:It can make you fall asleep faster,but decreases sleep quality.

6.Wind down and clear your head

Here are 3 habits that have countless benefits—gratitude,meditation and exercise.

Now you know how to fall asleep fast and get a great night's sleep.

◆词语积淀

associate/ə'səʊ∫ieɪt/v.(使)发生联系；联想

decrease/dɪ'kriːs/v.减少；减小

remove/rɪ'muːv/v.去除；迁移；调动

nightcap/'naɪtkæp/n.睡前饮料(通常指睡前酒)

countless/'kaʊntləs/adj.无数的；数不胜数的

meditation/,medɪ'teɪ∫n/n.冥想；沉思；深思

◆典句赏析

1.Being in a bright room filled with screens decreases melatonin (褪黑素)production and makes your body believe it's daytime.在满是屏幕的明亮房间里体内褪黑素会减少，这会使你的身体认为现在是白天。

being in a bright room是动名词短语，在这里作句子的主语；filled with screens是过去分词短语，在句中修饰room，作后置定语。

【即时尝试】天天锻炼对我们的健康有好处。

2.Here are some suggestions on what to eat to get a great night's sleep.这是几条关于改善夜间睡眠的饮食建议。

Here are...是倒装句式，后面接可数名词的复数形式。如果其后接可数名词单数形式或不可数名词，则用“Here is...”形式，即名词作主语，谓语动词要和邻近的名词在数上保持一致。

【即时尝试】这是给您的牛奶和香蕉。

译文助读

以下是我所采取的快速入睡而且睡好的6个步骤。

1.保持卧室漆黑

我们的大脑会把黑暗和夜晚、光亮和白天联系在一起。在夜晚，在满是屏幕的明亮房间里体内褪黑素会减少，这会使你的身体认为现在是白天。

2.保持卧室安静

声音也会影响你的睡眠质量并把你弄醒。如果你无法控制周围的环境就戴上耳塞。

3.室内温度适宜睡眠

理想的睡眠温度是65~70℉(18~21℃)。

4.躲开蓝光

来自手机、电视和电脑等的蓝光会减少体内的褪黑素。所以最好在睡前3小时内不用这些设备，但我们都知道那不可能。幸运的是，一副防蓝光眼镜能帮助我们从屏幕上移除大部分蓝光。它可以使睡眠质量提高50%。

5.注意饮食

饮食对睡眠有很大影响。这是几条关于改善夜间睡眠的饮食建议：睡前6小时内不喝含咖啡因的饮品。睡前1小时不喝东西。睡前不喝酒：虽然喝酒能使你更快入睡，但会降低睡眠质量。

6.放松并清空大脑

这3个习惯好处多多——感恩、冥想和锻炼。

现在你知道如何快速入睡并且还能睡个好觉了吧。