一個(gè)能幫你快速入眠的小技巧_中英對(duì)照

Count sheep, have a hot bath and a glass of warm milk, douse yourself in lavender spray, cool down your room, wear socks to bed.

The internet is full of advice on how to get to sleep faster - and how to improve the quality of that sleep.

But not all of these will be practical, or work for you in terms of getting to sleep .

Maybe you hate milk and lavender makes you want to vomit.

In which case, a new and dazzlingly simple trick may be worth a try.

數(shù)綿羊、洗個(gè)熱水澡、喝杯熱牛奶、把自己浸在薰衣草噴霧中、用空調(diào)將房間調(diào)到很舒適的溫度以及穿上襪子睡覺(jué)。

互聯(lián)網(wǎng)上充滿(mǎn)了各種各樣的建議，來(lái)教你如何快速入睡以及如何提高睡眠質(zhì)量。

但是這些建議并不都是實(shí)用的，或者對(duì)你有用。

有可能，牛奶或薰衣草的味道會(huì)讓你感到惡心，甚至讓你想吐。

在這種情況下，一個(gè)新奇且極其簡(jiǎn)單的小把戲值得你嘗試一下。

Make a list.

Not an Arya Stark-style kill list, but specifically a to-do list of all those tasks and jobs which you haven't yet got round to doing.

這個(gè)有趣的方法就是列一份清單。當(dāng)然了，我可不是讓你像艾莉亞·史塔克(《權(quán)力的游戲》里斯塔克家族的小女兒)那樣列一份殺人清單，而是一份你還沒(méi)有完成的任務(wù)和工作的待辦事項(xiàng)清單。

Dr Michael Scullin and his team at Baylor University in Texas studied 57 adults aged 19-30 and split them into two groups, which both slept over in a lab.Each group were given a writing task.

The first wrote about things they had already completed while the second wrote a list of tasks they needed to do.

What the researchers found was those in the second 'to-do list' group fell asleep a whole 16 minutes before the other group.

邁克爾·斯卡林博士和他在貝勒大學(xué)(位于德克薩斯州)的研究小組對(duì)57名19-30歲的成年人進(jìn)行了研究。研究人員將這些成年人分成了兩組，讓他們分別在實(shí)驗(yàn)室里的不同位置過(guò)夜，并給每個(gè)小組都安排了一個(gè)列清單的任務(wù)。

第一個(gè)小組的成員列下的是他們當(dāng)天已經(jīng)完成的事情，而第二個(gè)小組的成員則需要列出他們明天要去做的事情。

研究人員對(duì)這些進(jìn)行了跟蹤調(diào)查，結(jié)果顯示，第二組(“待辦事項(xiàng)清單”組)的成員比第一組(“完成事項(xiàng)清單”組)的成員平均早睡了整整16分鐘。

Insomnia - sleep countdownWriting in the journal Experimental Psychology - researchers said worrying about future tasks “is a significant contributor to difficulty in falling asleep." They added:

"The more specifically participants wrote their to-do list, the faster they subsequently fell asleep, whereas the opposite trend was observed when participants wrote about completed activities."

研究人員們?cè)凇秾?shí)驗(yàn)心理學(xué)》雜志上表示：“擔(dān)心未來(lái)的任務(wù)”是使人入睡困難的一個(gè)重要因素。他們補(bǔ)充說(shuō)道：“參與者寫(xiě)下的待辦事項(xiàng)清單越具體，他們隨后就入睡得越快;而當(dāng)參與者寫(xiě)下已完成的活動(dòng)時(shí)，我們所觀察到的趨勢(shì)正好相反”。

Worth a try?

值得一試吧?