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This video was made possible by WIX.
这段视频是WIX制作的。
If you are ready to create a website, head over to wix.com/go/infographics to try out one of their premium plans right now.
如果你已经准备好创建一个网站，请前往wix.com/go/infographics，试一试他们的服务计划。
In today's episode of the Infographics Show we are slipping off into the land of dreams.
在今天的信息图表节目中，我们正滑入梦乡。
It seems most people have their own ways to nod off and these vary from taking a hot bath to sniffing lavender.
似乎大多数人都有自己的打盹方式，从洗热水澡到闻薰衣草都有。
Today we look at some of the more popular sleep-inducing tricks.
今天我们来看看一些比较流行的诱导睡眠的技巧。
For today's show though we are not promoting pharmaceuticals that have a clinically proven track record of sending us to sleep in seconds.
在今天的节目中，我们并不是在推销那些有临床证明的能让我们在几秒钟内入睡的药物。
Instead we are taking a look at some natural solutions for insomnia and seeing if they really do work ...
相反，我们正在研究一些治疗失眠的天然方法，看看它们是否真的有效……
So what natural methods work best for sleeping? What's the fastest way to fall asleep?
那么睡觉的最自然方法是什么呢？入睡最快的方法是什么？
Let's take a look at – How to Fall asleep Quicker.
让我们看看——如何更快入睡。
One of the most common causes of sleeplessness is anxiety.
失眠最常见的原因之一是焦虑。
If you are worried about something then you will have a difficult time regulating emotions and your body will not be in a condition predisposed to sleep.
如果你担心某事，那么你将很难调节情绪，你的身体将不会处于一种易于睡眠的状态。
What's happening in the mind is key to allowing that sleep hormone, melatonin, to work its beautiful magic.
大脑中正在发生的事情是让睡眠激素——褪黑激素发挥其美丽魔力的关键。
Melatonin is produced by the pineal gland and naturally regulates sleep and it is this hormone that allows us to have a good night's rest.
褪黑素由松果体产生，自然调节睡眠，正是这种激素让我们有一个良好的夜晚休息。
First up let's look at the things you shouldn't be doing if you are trying to fall asleep.
首先，让我们看看你要想入睡就不应该做的事情。
While it may seem tempting to have an alcoholic nightcap, and a drink or two might send us off to sleep quicker, the sleep is of a lesser quality.
喝一杯酒似乎很诱人，喝一两杯可能会让我们睡得更快，但睡眠质量较差。
Alcohol affects heart rhythm and disrupts all sleep stages.
酒精会影响心律，扰乱所有睡眠阶段。
Plus drinking makes us need to pee and getting up in the night to use the bathroom puts us right back out of the sleep cycle.
再加上喝酒让我们需要小便，晚上起来上厕所又让我们从睡眠周期中解脱出来。
Also, try to avoid sleeping tablets as they can become addictive and often lead the user to suffer from the very problems (anxiety, stress) that they are prescribed to cure.
另外，尽量避免使用安眠药，因为安眠药会让人上瘾，而且常常会导致使用者患上处方药治疗的问题（焦虑、压力）。
You should go to bed at a regular hour and rise at the same time each day.
你应该按时睡觉，每天按时起床。
True, you won't feel tired every time you go to bed, but our bodies crave structure.
诚然，你不会每次睡觉都感到疲倦，但我们的身体渴望结构。
To only go to bed when absolutely exhausted confuses our sleep patterns and promotes insomnia.
只有在筋疲力尽的时候才上床睡觉，这会混淆我们的睡眠模式，促进失眠。
Melatonin supplements should be avoided because over the course of time our bodies will stop producing any hormone that is artificially introduced and sleeplessness will probably become a larger concern.
应该避免补充褪黑激素，因为随着时间的推移，我们的身体将停止产生任何人为引入的激素，失眠可能会成为一个更大的问题。
Counting sheep doesn't seem to work either - small studies (including one by Oxford University) on sheep counting and similar techniques have been conducted with test groups of only 10-20 but with numbers this little it is impossible to draw a solid conclusion.
数羊似乎也不管用——关于数羊和类似技术的小型研究（包括牛津大学的一项研究）已经在10-20人的测试组中进行过，但对于这么小的数字，不可能得出可靠的结论。
One theory is that sheep counting only increases anxiety as the mind becomes aware of the concept of time, and being aware of time is one of the biggest enemies to the act of nodding off.
一种理论认为，数羊只会随着意识到时间的概念而增加焦虑，意识到时间是打瞌睡的最大敌人之一。
In battling insomnia sometimes reverse psychology might work.
在与失眠作斗争的过程中，有时逆反心理可能会奏效。
By forcing yourself to stay awake you may alleviate sleep anxiety.
强迫自己保持清醒可以减轻睡眠焦虑。
Research conducted at the University of Glasgow found that insomniacs who were instructed to stay awake with their eyes wide open eventually fell asleep faster than the other participants in this experiment who were not instructed with this paradoxical intention.
格拉斯哥大学进行的一项研究发现，被要求睁大眼睛保持清醒的失眠症患者最终比其他没有被要求保持清醒的人睡得更快。
Further research needs to be undertaken in the reverse psychology field of sleep suggestion though.
不过，在睡眠暗示的逆反心理领域还需要进一步的研究。
Richard Wiseman, professor for Public Understanding at the University of Hertfordshire and author of the book Night School,
赫特福德大学公共理解教授理查德·怀斯曼是《夜校》一书的作者，
suggests that people suffering from sleeplessness should get up and do an activity that requires basic motor skills such as a jigsaw or crossword puzzle.
他建议失眠的人应该起床做一些需要基本运动技能的活动，比如拼图或填字游戏。
They should avoid watching television and digital screens in bed, as the blue lights have been proven to suppress the sleep inducing hormone melatonin.
他们应该避免在床上看电视和数字屏幕，因为蓝光已经被证明可以抑制催眠激素褪黑素。
Also screens in the bed cause the brain to associate the bed to being an awake environment rather than one for sleep.
床上的屏幕也会使大脑将床与清醒的环境联系起来，而不是睡眠的环境。
"The key is to avoid associating your bed with a place to be awake."
“关键是要避免把你的床和醒着的地方联系起来。”
Clocks should be hidden as watching, or perhaps worse, listening to the minutes tick tock towards morning induces your sleep-related anxiety.
时钟应该被藏起来，因为看，或者更糟的是，听指针滴答滴答的接近早晨诱导你的睡眠相关焦虑。
Your bedroom should be cool and dark and quiet.
你的卧室应该是凉爽、黑暗和安静的。
You might consider taking a warm shower or bath before bed and then stepping into the cooler bedroom.
你可以考虑在睡前洗个热水澡，然后走进凉爽的卧室。
Studies have shown that the rapid decrease in body temperature slows your metabolism faster and prepares the body for sleep.
研究表明，体温的迅速下降会使你的新陈代谢速度减慢，并为睡眠做好准备。
