【龙腾网】我应该怎样做才能睡得更好？

正文翻译

What should I do to sleep better?

我应该怎样做才能睡得更好？

评论翻译

Sunjin J
, Former teacher, Enjoying life of togetherness
Answered Feb 13
For many years, I had trouble sleeping. I tried several tips to improve my sleep, but they weren't enough to solve the problem. Finally, I found the cause and the solution that tackles it directly. My search for a solution is over.
I suffered from not being able to fall fast asleep for many years. It normally took me an hour or more. While I was awake in bed, my mind was everywhere. I thought it was a bad habit. I believed that I had so many thoughts because of my body condition. So, I tried to solve it by changing physical conditions.
These are the things I tried to sleep better:
Drinking warm milk before I go to bed. Turning off all the lights to keep my room dark. Stopping watching YouTube in bed since it keeps my nerves awake. Keeping a daily routine, so that my body knows when to sleep and when to wake up.
They were useful. But they helped me only partially and temporarily.
It wasn’t until I started meditation that I realized I had to pay more attention to the causes than the physical symptom itself. And in my case, the causes are from my mind, not from the body condition. The first action I took was to identify the causes and get rid of them through meditation.
When I meditated, I reflected on what was going on in my mind while in bed. Things from the day were flooding back to my mind. My thoughts were like these: “I said that to him and now I regret it. What would he think about me? I wish I could turn the clock backward.” “I’m so proud of myself about what I said today. It was such a brilliant line to say.” “She was so arrogant. How could she tell me such things?“ And I hated myself who wasn’t able to speak up. And all other random thoughts from the past and about the future came up as well.
With reflection, I was able to admit that I was very self-conscious. I got rid of the thoughts and concerns. The result came gradually like fog was cleared away. Yet, I felt that there was still something to be done.
One day I heard someone say, “I stayed up all night last night, but this morning I went out to exercise as usual.” These plain words hit me. Actually it was the way he said it that inspired me. He seemed to take ‘staying up all night’ as nothing. I thought to myself, “right, lack of sleep for one or two days is not a big deal!”
It was then when I found the piece I missed. It was the worries about ‘not having good sleep,’ concerns about ‘feeling tired the whole day,’ and irritation of bad sleep itself. When the night came, these concerns came to my mind. It was like an everyday habit.
So, I cleared the worries away. When the worries were gone, I was able to fall asleep fast.
Another symptom I had was that it was really difficult to get back to sleep once I woke up in the middle of the night.
Imagine that you are sleeping in the mountain where wild animals live. If you wake up at night, you are highly alx and can’t go back to sleep again. This is how I felt if I describe it.
I learned about cortisol hormone, the so-called stress hormone. If you are under stress, the level of cortisol hormone rises. When your body is on high alx, such as in a ‘fight-or-flight situation’, cortisol shuts down the functions that get in the way and makes your body ready to respond in dangerous situations.
So, when you are exposed to stressful situations constantly, your body stays in the high level of cortisol, which interrupts your sleep. You need to work on your stress first.
I was carrying a lot of worries and stress, which kept me alx in the middle of the night. I examined my mind and found what made me anxious. During meditation, I was able to let go of them. Once my mind relaxed, so did my body.
I fall asleep fast now, and I don't get anxious about bad sleep. I feel relaxed even when I wake up in the middle of the night and can go back to sleep right away. But, what I am grateful for the most is the fact that I know what to do if I have bad sleep. Finally I am free from the worries about bad sleep.
In order to sleep better, you should reflect on your mind and pinpoint the reasons for your poor sleep. Causes lie inside your mind, so getting rid of it is the only way to solve the problems.

多年来，我一直有睡眠障碍。我试过几个改善睡眠的小窍门，但都不足以解决这个问题。最后，我找到了原因和直接解决它的办法。我对解决方案的寻找已经结束。
长时间以来我都为无法快速入睡而痛苦。通常我需要一个小时或更长时间。当我在床上醒着的时候，我的思想到处放飞。我以为这是一个坏习惯。我相信我有这么多想法是因为我的身体状况。因此，我试图通过改变身体状况来解决这个问题。
这些是我为改善睡眠所做的尝试：
睡觉前喝热牛奶。关掉所有的灯，使我的房间保持黑暗。停止在床上看YouTube，因为它使我的神经处于清醒状态。保持每天的生活习惯，这样我的身体就知道什么时候睡觉，什么时候起床。
这些都很有用。但它们只是部分地、暂时地帮助了我。
直到我开始冥想，我才意识到我必须更关注原因，而不是身体症状本身。而在我的情况下，原因来自我的思想，而不是来自身体状况。我采取的第一个行动是找出原因，并通过冥想摆脱它们。
当我冥想时，我会在床上思考我的想法。当天的事情又涌现在我的脑海中。我的想法是这样的。"我对他说了那句话，现在我后悔了。他会怎么想我？我真希望时间能够倒流。" "我为自己今天所说的话感到非常自豪。这句话说得太精彩了。" "她是如此傲慢。她怎么能对我说这种话？" 而我恨的是没有能力说出来的自己。还有其他所有来自过去和关于未来的想法也在随机地涌现。
经过反思，我能够承认我自己的不足之处。然后摆脱了这些想法和担忧。结果就像雾气被清除了一样，倦意渐渐来了。然而，我觉得仍有事情要做。
有一天，我听到有人说："我昨晚熬夜了，但今天早上我像往常一样出去运动了"。这些朴素的话打动了我。事实上，是他说这话的方式启发了我。他似乎把'熬夜'当作无所谓。我心想："没错，一两天不睡觉也不是什么大事！"
就在那时，我找到了我所错过的那一部分。那是对"没有好的睡眠"的担心，对"一整天都觉得很累"的担忧，以及对睡眠不好本身的烦躁。当夜晚来临的时候，这些担忧就会出现在我的脑海中。这就像一个日常习惯。
所以，我把这些忧虑清除掉了。忧虑消失后，我就能快速入睡。
我的另一个症状是，一旦我在半夜醒来，就很难再入睡。
想象一下，你正睡在野生动物生活的山里。如果你在晚上醒来，你就会高度警觉，无法再继续睡下去。这就是我的感觉。
我了解了皮质醇荷尔蒙，即所谓的压力荷尔蒙。如果你处于压力之下，皮质醇荷尔蒙的水平就会上升。当你的身体处于高度警戒状态时，比如在"战斗或逃跑的情况"的情况下，皮质醇会关闭那些碍事的功能，使你的身体准备好在危险情况下作出反应。
因此，当你不断暴露在压力环境中时，你的身体就会保持在皮质醇的高水平上，从而干扰你的睡眠。你需要先解决你的压力。
我当时背负着很多忧虑和压力，这让我在半夜里一直很警觉。我检查了自己的思想，发现了使我焦虑的原因。在冥想中，我能够放下它们。一旦我的思想放松了，我的身体也放松了。
我现在很快就睡着了，而且我不会因为睡眠不好而焦虑。即使在半夜醒来，我也觉得很放松，可以马上继续睡觉。但是，我最感激的是，我知道如果睡眠不好该怎么办。我终于摆脱了对睡眠不好的担忧。
为了睡得更好，你应该反思自己的心态，准确找出睡眠不好的原因。原因就在你的头脑中，所以摆脱它是解决问题的唯一途径。

Ellen Park
, lived in Gaborone, Botswana
upxed Dec 13, 2020
Hi. I'm glad that I have an opportunity to share some helpful tips with you.
I agree that struggling with sleep is a common thing for many people.
First of all, please think about this.
What makes you not sleep well?
Usually, one of the main reasons that make people not to sleep is because of countless thoughts. There are tens of thousands of thoughts in the head. And these thoughts are mostly useless. We usually think of something that already happened in the past or something that will happen in the future.
Here are some examples of our thoughts in general.
Being anxious about what will happen to me
"What if I fail with the project for tomorrow because of ~."
Regret what I've done in the past.
"I shouldn't have acted like that at that moment."
The anxiety that arises from having a relationship.
"Why she did to me at that moment?"
And, here are my tips to sleep well.
First of all, We need to know where those thoughts come from and how to deal with them. So far, we didn't know the right answers to these questions; that is why people suffer from insomnia, stress, and anxiety without a clear solution.
Fortunately, I got clear answers(or I prefer to say enlightenment) through meditation.
Where those thoughts come from?
The answer I attained is that all thoughts are coming from the lived life that I accumulated.
How to deal with it?
I could be free from all thoughts by discarding those minds.
When you discard your mind from lived life with the proper meditation method, you will get these results.
You can be free from all the stress and lingering thoughts that keep bothering you.
You can sleep well naturally because there are no boiling thoughts over your head.
You can find inner peace and true happiness within.
Etc.. there are still so many other benefits
You will become free once you case off all the roots of the mind. I hope that you can also have a restful sleep and find happiness within. It works for everyone.

，住在博茨瓦纳哈博罗内
你好，我很高兴有机会和你分享一些有用的建议。
我同意，与睡眠作斗争是许多人的共同点。
首先，请想一想。
是什么让你睡不好？
通常情况下，使人睡不着的主要原因之一是由于无数的想法。脑子里有数以万计的想法。而这些想法大多是无用的。我们通常想到的是过去已经发生的事情或未来将要发生的事情。
以下是我们一般想法的一些例子。
对我将会发生什么感到焦虑
"如果我明天的项目因为~而失败怎么办。"
后悔我在过去所做的事情。
"我不应该在那一刻做出那样的行为。"
发生人际关系时产生的焦虑。
"为什么她在那一刻对我这样做？"
还有，以下是我的睡得好的技巧。
首先，我们需要知道这些想法来自哪里，如何处理它们。到目前为止，我们还不知道这些问题的正确答案；这就是为什么人们在没有明确解决方案的情况下遭受失眠、压力和焦虑。
幸运的是，我通过冥想得到了明确的答案（或者我更愿意说是开悟）。
这些想法从何而来？
我得到的答案是，所有的想法都来自我所积累的生活。
如何处理它呢？
我可以通过丢弃这些想法来摆脱所有的思想压力。
当你用正确的冥想方法从生活中抛弃你的胡思乱想时，你会得到这些结果：
你可以从所有的压力和一直困扰你的挥之不去的思想中解脱出来。
你可以自然地睡个好觉，因为没有沸腾的思想再笼罩你的头脑。
你可以找到内心的平静和真正的幸福。
等等......还有很多其他的好处
一旦你去除了所有的心根，你就会变得自由。我希望你也能有一个安稳的睡眠，找到内心的幸福。这对每个人都有效。