你有失眠的煩惱嗎？你是否曾經徹夜輾轉難眠？對身體健康而言，睡個好覺是很重要的。如果你也是深受失眠所擾的千萬眾人之一，想知道怎麼快速入睡，學一些美軍常用的入眠小招數吧！
If you're anything like me, your night goes something like this.
如果你和我的情況一樣，夜晚是這樣度過的……
After an exhausting day you brush your teeth get into your Zelda themed pajamas snuggle up in bed, turn the lights off and then. . . . . . nothing.
疲倦的一天過後，（回家）刷牙，然後換上塞爾達主題的睡衣躺在床上，關燈，然後…… 啥事沒有了。
No, not the good kind of nothing, the "literally 10 seconds ago I felt like I would die if I didn't get into my bed and now I'm perfectly awake" kind of nothing.
這裡的"沒事"不是指好的方面，而是那種"十秒鐘之前還覺得再不上床睡覺就會死掉，而現在卻精神得很"的"沒事"。
So you try to squeeze your eyes tighter, or maybe I'm just not in a comfortable position?
所以我們會試著用力緊閉雙眼，也許是睡姿不夠舒服？
Yeah, that'll solve it!
好，那就換個姿勢！
But no.
但並沒有用。
The clock ticks and you become increasingly more aware of every waking second of sleep time that you're losing and how increasingly bad tomorrow will be.
時間一分一秒地過去，我們越來越清醒地意識到正在失去自己的睡眠時間以及明天會很糟糕。
If only you could have just slept at school or work.
上課或者上班的時候要能睡一覺就好了。
It was so easy then, but now in the solitude of night, all you have is your deepest, darkest thoughts and that damn clock that-- Oh my God, it's been three hours?
那時候很容易就能睡著，但現在，在這個孤寂的夜晚，腦子裡滿是最深沉、陰暗的想法，還有那可惡的表——我的天，已經三點鐘了嗎？
If this sounds familiar to you then this video is for you, because we've compiled some of the best advice and practices to increase your odds of falling asleep in minutes, and while we're going to start off with the stuff you should do before hitting your bed.
如果這些對你來說聽起來很熟悉，那麼這個視頻就是為你定製的了，因為我們收集了一些最好的建議和做法來增加你在數分鐘內入睡的機率，我們會從你上床之前要做的事情開始。
We also have a technique used by the U. S. Navy to fall asleep in two minutes when you're stuck there lying awake.
我們還會提供一種美國海軍使用的技巧，可以讓你在躺著睡不著的時候在兩分鐘內入睡。
So let's start with seven things you should do before you sleep.
現在讓我們從睡覺前要做的七件事開始。
#1 is to sleep in a colder environment.
一，在比較涼爽的環境中入睡。
Your thermal environment, especially surrounding your head and body, is perhaps the most underappreciated factor determining not only the ease with which you'll fall asleep tonight, but also your sleep quality.
你周邊的熱環境，特別是頭部和身體周圍，可能是最被低估的因素，它不僅決定了你今晚入睡的難易程度，還決定了你的睡眠質量。
Whether you're overheating because of heavy blankets, pajamas or just a hot room, it's been shown to decrease slow-wave sleep and REM sleep.
不管是厚重的毛毯、睡衣還是炎熱的房間讓你感到過熱，都會導致你的慢波睡眠和快速眼動睡眠時間縮短。
Even just to initiate sleep, your body has to drop 2-3°F or 1.5°C and so being colder actually helps bring your temperature down faster.
在剛要入睡的時候，你的身體會下降2-3華氏度或1。5攝氏度，所以涼爽的環境實際上有助於更快地降低體溫。
It might shock you but the recommended temperature is around 65°F or 18.3°C for your room.
說起來你可能會感到驚訝，但推薦的房間溫度應在華氏65度左右或18。3攝氏度 。
Going too cold isn't great either, but it doesn't have the same disruptive effects on falling asleep or your sleep quality as a hot room does.
溫度太低也不好，但它不會像高溫那樣對入睡或睡眠質量產生破壞性影響。
#2 is to take a hot shower or bath before bed.
二，在睡覺前衝個熱水澡或泡個熱水澡。
You might think being all warm and fuzzy is what makes you sleep but it's actually kind of the opposite.
或許你覺得暖和的絨毛有助於入睡，但實際上恰恰相反。
When you're exposed to hot temperature, the body can't hold on to the heat and sends blood to the surface of your skin, giving you that flushed red appearance.
當身處高溫環境時，人體無法承受熱量，於是將血液輸送到皮膚表面，導致皮膚呈現紅色。
Once you step out of the warmth, the dilated blood vessels radiate out the inner heat to your environment and your core body temperature plummets.
一旦人走出溫暖的環境，擴張的血管會將體內的熱量輻射到周圍的環境中，人體的核心體溫會直線下降。
This triggers the body and brain to think it's sleepy time.
這會讓身體和大腦認為到了睡覺時間。
#3 is to put away the clock.
三，把鐘錶放遠點。
Simply having the ability to look at and see the time and find out how much you haven't slept is not helpful and will honestly only stress you out.
僅僅靠查看時間、看多長時間沒睡著是無益於睡眠的，而且只會讓你感到壓力。
In fact, time monitoring is strongly linked to stress and waking arousal.
事實上，監控時間與壓力和失眠密切相關。
#4 you should minimise or avoid caffeine and nicotine;coffee, colas, some tea and even chocolate, can take as long as eight hours to wear out fully.
四，應該儘量減少或避免攝入咖啡因和尼古丁，包括咖啡、可樂，某些茶、甚至巧克力，這些物質在人體內要8小時才能被消耗掉。
And nicotine is a stimulant, so avoid them too late in the day.
而且尼古丁是一種興奮劑，所以不要深夜攝入。
It's also worth avoiding eating too close to bed.
也要避免在上床睡覺前吃東西。
While some studies show avoiding diets that are excessively biased towards carbs will help, it's better to just avoid being too hungry or too full before bed.
雖然一些研究表明，避免食用過度偏向碳水化合物類的東西會有助於睡眠，但睡覺前最好不要太餓或太飽。
#5 exercising and being physically tired can help you fall asleep faster, but working out 2-3 hours before bed can keep you up longer.
五，通過鍛鍊讓身體疲勞可以幫助我們更快入睡，睡前2-3小時鍛鍊會讓我們更難入睡。
So earlier in the day is better and same goes with naps actually, they're great but don't take them after 3 p. m. , or it'll be harder to fall asleep at night.
所以睡前早點鍛鍊會更有效，事實上，小睡也是一樣，它對身體好，但不要在下午三點後午睡，否則晚上就更難入睡了。
#6 is to make sure you're actually relaxing before bed.
六，睡前充分放鬆。
If you try to sleep and you're wired or on, your brain just won't be ready.
如果你想睡覺，卻還精神緊張，你的大腦就無法為入睡做好準備。
A relaxing activity within the hour before bed like reading, is the perfect ritual to put you in the right mindset.
睡前一小時諸如閱讀這樣的放鬆，是讓你做好心理準備的絕佳選擇。
And finally, #7 is to make sure you're getting sun exposure during the day and minimising your light exposure during the evening.
最後，第七件事，確保白天曬足了太陽，晚上避免燈光。
You've probably been told not to use your screen before bed, which is true, but it's equally as important to get natural sunlight for at least 30 minutes a day if you have problems falling asleep.
可能已經有人告訴過你睡前不要看屏幕，這是正確的，但如果你無法入睡，每天至少30分鐘的自然光也同樣重要。
This helps to condition your body's schedule and trigger tiredness at the right times.
這有助於調整你的生物鐘，並在合適的時間產生疲勞感。
So now that we've set up some conditions for optimising your experience of falling asleep. . . . . . you're still awake.
所以現在我們已經為優化你的睡眠體驗設置了一些條件…… 而你還睡不著。
In fact, maybe you've already done those things and you're lying in bed right now desperately looking up how to fall asleep faster on YouTube which led you to this very video.
事實上，也許你已經做過上邊那些事情了，現在你正躺在床上拼命地在YouTube上尋找如何更快入睡的方法，也因此看到了這段視頻。
Don't lie.
別瞎說了。
In which case you have broken rule #7 of not looking at your phone, but I'll forgive you if it was in pure desperation.
在這種情況下，你已經違反了第七條——不看手機，但如果你完全是出於絕望，我會原諒你的。
I mean, I won't complain about the extra view.
我的意思是，我不介意多一個瀏覽量。
But in all seriousness, if you're laying in bed after all that, there's a technique that the Navy "allegedly" used that, if practiced, can literally have you falling asleep in 2 minutes, no matter where you are.
但說真的，如果你做了那些事之後還躺在床上，我們還有一種據說海軍用過的訣竅，如果加以練習的話，可以讓你在2分鐘內入睡，無論在哪裡。
I say "allegedly" because the studies are not publicly available, but they claim they were used on fighter pilots who would often make avoidable mistakes as a result of stress and ultimately sleeplessness.
之所以說"據說"是因為這些研究還沒有公開，但他們聲稱，戰鬥機飛行員們會使用這些訣竅，這些飛行員由於壓力大而最終失眠，經常會犯一些本可以避免的錯誤。
In fact, they were designed to allow them to fall asleep, even while sitting up.
實際上，這些訣竅專為讓他們睡著而設計，甚至是當他們坐著的時候。
And after 6 weeks, they claim that 96% of the pilots could fall asleep in less than 2 minutes.
6周後，他們聲稱96%的飛行員能在2分鐘內睡著。
It goes like this.
具體是這麼做的。
First, you need to systematically relax each part of your body.
首先，你需要系統地放鬆身體的每一部分。
Take a deep breath.
深呼吸。
Close your eyes and begin to focus on your face.
閉上眼睛，把注意力集中在面部。
Picture every muscle slowly relaxing.
想像每一塊肌肉開始慢慢地放鬆。
If you need help, squish and squint your face first and then let it relax.
如果需要幫助，先讓面部肌肉緊張起來，然後再讓它放鬆。
Breathe out as you feel your cheeks, tongue, mouth and jaw relax, even imagining your eyes sinking into their sockets.
當你感到臉頰、舌頭、嘴巴和下巴放鬆時，呼氣，甚至想像你的眼睛陷進眼窩裡。
Then, slowly make your way down your body and do the same thing to each muscle group; tighten and then relax your shoulders, then arms, from forearms to fingers, chest and legs and finally your feet;all while breathing deeply and focusing on the relaxation.
然後，慢慢往下，對每個肌肉群做相同的事；先收緊然後放鬆肩膀，然後是手臂，從前臂到手指，然後胸部，腿，最後是腳；同時深呼吸，專注於放鬆。
Once you've gone through the whole body, focus on clearing your mind into a meditative state.
全身放鬆後，精力集中在清除雜念上，進入冥想狀態。
As thoughts about your day or images pop into your mind, try not to dwell on them and let them pass.
當一天中的想法或畫面出現在腦海中時，試著不去細想它們，任它們而去。
Simply thinking through motions can stimulate your muscles to involuntarily contract.
僅想到這些動作就能刺激我們的肌肉不由自主收縮。
Much like meditation, don't let the thoughts consume you.
就像冥想一樣，不要讓思想吞噬我們。
Try to focus on breathing in and out, or you can visualise yourself in a calming location, like on a warm summer's day in a hammock swaying slowly back and forth.
試著把注意力集中在呼吸上，或者你可以想像自己身處一個安靜的地方，就像在一個溫暖的夏日，你躺在一張來回緩慢搖擺的吊床上。
If you can't stop your thoughts, they suggest repeating "don't think, don't think, don't think. . ." for 10 seconds.
如果你無法停止思考，他們建議你重複默念"別想，別想，別想……" 10秒鐘。
It may sound silly or fairly simple, but it's the practice that makes perfect and anecdotally, online, people have found it to work after dedicating time to it.
這可能聽起來很傻或者很簡單，但熟能生巧，在網上，人們發現在花時間做這件事之後，才會真的起作用。
But the key, like most things, is to consistently practice each night.
但和大多數事情一樣，關鍵是每晚堅持練習。
It won't be a simple solution on your first night but weeks in, you'll be much more likely to fall asleep instantly, assuming you don't have a sleep disorder or other condition.
對於第一晚而言不會有用，但幾周後，如果你沒有睡眠障礙或其他情況，你會更容易快速入睡。
Now there is one more suggestion, that is considered the single most important tip to falling asleep immediately and if you can't follow any others;follow this.
現在還有一個建議，人們認為它是快速入睡最重要的一個建議，如果你做不到其他的，就照著這個做。
Go to bed and wake up at the same time of day no matter what; even the weekends.
不管怎樣，每天按時睡覺和起床;即使周末也是一樣。
I know it sucks, but we're creatures of habit and if you want to be able to fall asleep immediately, getting in a good routine will set up your body to literally work like clockwork.
我知道這讓人很不爽，但我們是忠於習慣的生物，如果你想馬上就能入睡，養成良好的作息習慣會讓你的身體像時鐘一樣準時工作。
And after all that, if you still can't fall asleep, don't lie awake in bed.
做了這些之後如果你仍然不能入睡，那也不要醒著躺在床上。
Studies show that not falling asleep for an extended period of time causes anxiety and only makes things worse.
研究表明，長時間不睡覺會導致焦慮，只會讓事情變得更糟。
So, just get up and do a relaxing or slightly boring activity until you feel sleepy.
所以，只要起床，做一些放鬆的或稍微無聊的活動，直到你感到睏倦就好。