睡前如何放松能提高睡眠质量?

How To Relax Before Going To Bed

睡前如何放松

Relaxation therapist Penny-Anne O'Donnell shows you how to get a good night's sleep by winding down before bed. Videojug explains the basics of how to relax before going to bed.

松弛疗法专家竹篙安妮奥唐奈教你如何在睡前放松，以获得优质的睡眠。Videojug向你介绍一些基本的睡前放松方法。

Step 1: Switch off Allow your mind time to switch off. Don't work right up to the moment you go to bed. Finish any work you're doing at least an hour before going to bed.

1.“关闭”大脑
“关闭”你的大脑，不要工作到睡前。至少在睡前一小时要结束工作。

Step 2:
De-clutter your mind

Write a list of what you have achieved during the day, or tick off your achievements from a 'to do list'. These can be mundane, everyday tasks which are often the cause of most of our stress. Make a new 'to do' list of what you want to achieve tomorrow. A good way to de-clutter your mind is to write down your thoughts in a diary.

2.理清大脑

把1天所做的事情列出来，或者在每日要做的事情中，把已经完成的标记出来。这些事情可以是我们的日常工作，其实我们每天的压力大多也来自于这些事。第二天要做的事重新写个列表。理清大脑的最佳方式是把自己的想法写到日记里。

Step 3: Throw away your tension If you are worrying about something, write it down, stand back, and think about what you can realistically do. Write a possible solution down and then throw the piece of paper away and with it the associated tension.

3. 放下思想包袱
如果你心里担心什么事情，那就把它写下来。不去看它，只想想你能切实地做点什么。把一个可行的解决方案写下来，然后扔掉这张纸头，同时，也扔掉烦恼。

Step 4:
Breathe Correct breathing is the most effective, easiest relaxation technique, yet few people get it right and many believe it is just a matter of taking "deep breaths". Place one hand on your chest and the other on your abdomen. As you breathe in, focus on pushing out your abdomen so your lower hand moves outwards. Try to make sure your other hand doesn't move, as your shoulders and chest shouldn't move up. As you exhale, allow your abdomen to move inwards while keeping your chest and shoulders still. Try to make the inhalation, exhalation and the pause in-between the same length.

4. 调整呼吸
调整好呼吸节奏是放松的最有效、最简单的方式。然而，只有少数人有正确的方法，还有很多人认为这只是要做“深呼吸”。把一只手放到胸前，另一只手放在腹部。吸气时，注意让腹部隆起，处于下方的手移向外侧。尽量不要让另一只手移动，因为你的肩膀和胸部不应该向上移动。当你呼气时，让你的腹部回收，同时要保证胸和肩膀不要动。尽量控制吸气和呼气之间的间隔一致。

Step 5:
Visualise If you are still tense, try a positive visualisation exercise. This involves imagining a place where you feel happy and relaxed. It could be a real or fictional place, in the company of a certain person or on your own. Imagine the sights, sounds, smells and tastes you want to experience. Focus on the other people there, the clothes worn and the weather. The more detailed the impression, the more effective it will be.

5.幻想法
如果你还感到精神紧张，那就来试试幻想法吧。想像一个能给你带来快乐和放松感的地方。这个地方可以是现实生活中存在的，也可以是虚构的，里面也可以有其他人或者只有你自己。想像你想看到的情景，想听到的声音，想闻道的气味和你想品尝的味道。把注意力集中在那里的人的身上，看他穿的衣服，看看当时的天气如何。你想像的越深入细节，效果越好。

Step 6:
Surroundings Make sure your bedroom is well-ventilated but not drafty. To encourage your brain to associate going to bed with sleep, don't read in bed or have TVs, or computers in your bedroom.

6.注意环境
确保你的卧室通风良好，适度。为了让你的大脑把床和睡眠联系到一起，不要在床上看书或者在卧室看电视，玩电脑。