评论
打印
A Swiss study has shown that wearing socks may help in falling asleep faster.
瑞士的一项研究表明，穿袜子有助于更快入睡。
Shifting blood flow from the core of your body to your extremities cools down the body and help along that sleep hormone melatonin.
把血液从你身体的核心转移到你的四肢可以冷却身体，帮助睡眠激素褪黑素的分泌。
It has also been proven that splashing or immersing your face in cold water may help relax your nervous system and triggers the Dive Reflex that lowers heart rate and blood pressure.
而且，将自己的面部泼洒冷水或浸泡在冷水中可能有助于放松你的神经系统，并触发潜水反射，降低心率和血压。
Aromatherapy may also prove helpful but evidence is mixed with some scientific bodies officially labeling the practice as a pseudoscience.
芳香疗法也可能被证明是有帮助的，但证据与一些科学机构将该做法标为“伪科学”相混合。
However, lavender has long been associated with sleep.
然而，薰衣草长期以来一直与睡眠有关。
In 2005 researchers at Wesleyan University discovered that subjects who were exposed to lavender for 2 minutes before sleeping experienced deeper sleep and felt more vigorous in the morning.
2005年，卫斯理大学的研究人员发现，在睡觉前接触薰衣草2分钟的受试者会经历更深的睡眠，早晨会感觉更精力充沛。
As mentioned it is not just the space around your physical body that is important.
如前所述，重要的不仅仅是你身体周围的空间。
Picturing an ideal environment in your mind may be the key to helping sleep.
想象一个理想的环境可能是帮助睡眠的关键。
An Oxford University study named Behavior Research and Therapy with a tiny test pool of 17 subjects,
牛津大学一项名为“行为研究与治疗”的研究，有一个由17名受试者组成的小测试池，
found that insomniacs who imagined a beach or a waterfall fell asleep 20 minutes faster than those who simply counted sheep.
研究发现，想象海滩或瀑布的失眠症患者比单纯数羊的失眠症患者入睡快20分钟。
This study is too small for our Infographics researchers to deem significant, but we thought we'd mention it anyway.
这项研究对我们的信息图形研究人员来说太小了，不可能有意义，但我们还是想提一下。
The National Sleep Foundation recommends something called progressive relaxation.
国家睡眠基金会推荐一种叫做渐进放松的方法。
This technique requires you to tense and then relax each muscle beginning with your toes and working your way up to your neck and head.
这项技术要求你先紧张，然后放松每一块肌肉，从脚趾开始，一直到脖子和头。
Visualize your skeleton and muscles and picture in your mind each part of your body relaxing.
想象你的骨骼和肌肉，想象你身体的每一部分都在放松。
So take a hot bath or shower, make sure your room is cool, dark and quiet and find your preferred sleeping position and visualize your ideal environment as you tense and relax your body -
洗个热水澡或淋浴，确保你的房间凉爽、黑暗、安静，找到你喜欢的睡觉姿势，想象一下你紧张、放松身体时的理想环境——
and who knows once sleep arrives you may find yourself visiting that ideal environment in your dream state.
一旦睡眠到来，你可能会发现自己在梦境中到达了理想的环境。
Now that you are ready to fall asleep in under a minute it is time to try the 4-7-8.
现在你不到一分钟就可以入睡了，是时候试试4-7-8了。
This popular natural method involves three simple steps that take 4, 7, and 8 seconds.
这种流行的自然方法包括三个简单的步骤，分别需要4、7和8秒。
This 60 second technique supposedly works like this: simply find yourself a comfortable position and breathe in through your nose for 4 seconds,
这个60秒的技巧应该是这样的：简单地找一个舒服的姿势，用鼻子吸气4秒钟，
hold your breath for 7 seconds and then exhale very slowly for eight or more seconds.
屏住呼吸7秒钟，然后慢慢呼气8秒钟或更长时间。
Repeat this exercise until sleep takes you by the hand.
重复这个练习直到入睡。
Harvard-educated MD Andrew Weil swears by this method.
受过哈佛教育的医学博士安德鲁·威尔非常相信这一方法。
He took the method from a hundreds of years old yogi meditation practice and says "it's the single best method that I've found for dealing with getting back to sleep if you wake up in the middle of the night."
他从一个几百年前的瑜伽冥想练习中得到了这个方法，并说“这是我发现的最好的方法，如果你在半夜醒来的话，它可以帮助你恢复睡眠。”
Slowing down the breathing rate forces the rhythm of your heart to slow down and in turn puts the body in a relaxed state.
减慢呼吸频率会迫使你的心跳减慢，进而使身体处于放松状态。
But before getting too excited keep in mind that there isn't one research paper or any clinical studies to show that this method works.
但在过于兴奋之前，请记住，没有一篇研究论文或任何临床研究表明这种方法有效。
Even if none of these tips stick with you, we hope that we can at least have this one stick ... when you decide to build your website, make sure you choose Wix!
即使这些小贴士都不适合你，我们希望我们至少能有这一个……当你决定建立你的网站，确保你选择Wix的时候！
WIX is a super easy, yet professional and robust platform for creating, managing and hosting your website.
WIX是一个超级简单但专业和强大的平台，用于创建、管理和托管您的网站。
Wix offers you true creative freedom when designing your website, and it does all the complicated stuff for you!
Wix在你设计网站时为你提供真正的创作自由，它为你做所有复杂的事情！
It doesn't just host websites, it has a solution for mailboxes, email marketing, and more.
它不仅托管网站，还为邮箱、电子邮件营销等提供了解决方案。
No matter what kind of professional solution you need, whether it's something in e-commerce, music, hotels, events, or restaurants, WIX can help you get it done right.
无论您需要什么样的专业解决方案，无论是电子商务、音乐、酒店、活动还是餐厅，WIX都可以帮助您正确完成。
You can finally create that amazing website you've been thinking about,
你终于可以创建一个你一直在思考的令人惊叹的网站了，
and support The Infographics Show at the same time, by going to wix.com/go/infographics or by clicking the link in the description.
同时访问wix.com/go/infographics，或者单击描述中的链接来支持信息图形显示。
So if you are struggling with sleep try this simple method and let us know what you think in the comments section.
因此，如果你正在与睡眠作斗争，试试这个简单的方法，然后在评论区留下你的想法。
Do you have any other suggestions for falling asleep quickly? Let us know in the comments.
你对快速入睡还有什么建议吗？请在评论中告诉我们。
Also, be sure to watch our other video called This Will Happen In The Next 60 Seconds?
另外，一定要看我们的另一个视频“这将发生在未来的60秒？”
Thanks for watching, and as always, don't forget to like, share and subscribe. See you next time!
感谢收看，一如既往，不要忘记喜欢、分享和订阅。下次见！
