A sleep scientist shares his 15-minute daily ritual that leads to a good night’s sleep. Following is a transcript of the video.
一位睡眠科學家分享了他每天能獲得高質量睡眠的15分鐘例行儀式。以下是該視頻的文本。
Daniel Barone: One of the biggest things that I believe in for myself and what I tell my patients is mindfulness meditation.
丹尼爾.巴羅博士：：我對自己和我的病人說的最重要的事情之一就是正念冥想。
I’m Dr. Daniel Barone, a neurologist at New York Presbyterian Hospital and assistant professor of neurology at Weill Cornell Medical College.
我是丹尼爾.巴羅博士，紐約長老會醫院的神經學家，威爾康奈爾醫學院神經病學助理教授。
Mindfulness meditation is thought to just reduce the fight-or-flight response that the body is producing. So when you’re trying to fall asleep at night, the fight-or-flight response is not what you want. You want the opposite of that. You want the relaxed, what we call the parasympathetic nervous system to activate.
正念冥想被認為能降低身體產生的「戰或逃反應」，當你在晚上試圖入睡時，「戰或逃」反應不是你想要的。你需要的恰好相反，你想放鬆，我們稱之為激活副交感神經系統。
The way I meditate is very simple. I sit in a dark room, as quiet as I can make it. I actually use earplugs and sometimes even earphones above that. Sometimes I have music, sometimes it’s silent.
我冥想的方式非常簡單，坐在一個黑暗的房間裡，儘可能保持安靜。事實上我用的是耳塞，有時甚至耳機也行。有時我會播放音樂，有時則是無聲的。
And what I do is I sit upright, my hands on my lap, my feet on the floor, and I just simply breathe in through my nose and out through my mouth with my eyes closed.
我需要做的是坐直，雙手放在膝蓋上，雙腳放在地板上，閉上眼睛，用鼻子吸氣，然後通過嘴巴呼氣。
And what I’m doing is I’m focusing my attention. That’s where the term 「mindfulness」 comes from. I’m paying mind to my breathing.
在這個過程中我要做的是集中注意力。這就是「正念」一詞的由來。我在專心呼吸。
Sometimes what I tell people to do is say, 「In」 and then 「Out」 as you’re breathing in and out. You can say that in your mind or I imagine images of air moving into my nose and out through my mouth. Whatever will help you to focus on the breathing, that’s what I recommend people to do.
有時我告訴人們要做的就是在呼吸時說「吸」、「呼」，你的心中可以這樣默念，或者想像著空氣從鼻子進去，又從嘴巴流出來。無論什麼方法只要能讓人們關注呼吸，我都推薦人們去做。
I set my alarm on my phone to go off after 11, 12, 15 minutes or so and I just put that face down and then I don’t think about it. I just close my eyes and start meditating. I meditate every day.
我在手機上設置了11、12、15分鐘的鬧鐘，然後把它放在邊上不管它了。我只是閉上眼睛開始冥想。我每天都冥想。
Dr. Daniel Barone is the author of "Let’s Talk About Sleep."
丹尼爾.巴羅博士是《讓我們來談談睡眠》一書的作者。