原文: 5 Ways To Fall Asleep Quicker

Do you struggle with your sleep? Are you one of the millions of people who consistently toss and turn at night, only to wake up dog tired as if you didn't sleep a second? If you are, then you are certainly not alone.

Poor sleep seems to be a by-product of modern living. It is hard to still the mind at night, when all we do in the day is rush around from one appointment to the next. No wonder we can't settle for a good night of sleep. In fact, most people who suffer from insomnia and nightmares would agree that nights can drag on forever.

While many of these issues are stress induced, they can be treated with the right approach. For some, this means to work with a professional sleep therapist. I do prefer the natural approach wherever possible and have found that if I abide by certain rules, I seem to sleep much better than if I don't.

For instance, if I work up until I go to bed my mind is usually restless making it hard for me to relax and go to sleep. On the other hand, if I meditate before bed, I tend to fall into a deep sleep fast without lying there for hours on end. Here are some of the things I do and please note, taking a pill isn't one of them!

• Meditate Before Bed Time
  Meditation just before bed time is the ideal sleep inducer for me. I find it helps me to calm my mind while keeping me focused. If I tend to worry about something I often find the answer in my meditation quite naturally.
  
  You only need a few minutes to do this. Sit comfortably in a straight backed chair with both feet on the ground. Alternatively you can lie down (make sure to align your body if you do). Now close you eyes and concentrate on your breath. Watch as the breath flows into your body and back out. Follow mentally along on the journey and breath softly all the while.
  
  Don't force your breathing. Also, if thoughts happen to flow into your conscience, allow them and then gently dismiss them. Do this for 5-15 minutes. The more you practice, the easier it will get and the more benefits you will feel.
  
• Write Down Your Thoughts
  Another great way to get rid of all the daily ballast is to keep pen and paper next to your bed and write down anything that comes to mind before you go to sleep. Don't focus on the quality of your writing, just let it flow and empty your mind of all thoughts, regardless how unrelated they seem.
  
  Some people prefer to write into a diary, while others use a normal notepad. Whatever works for you is perfectly fine. Others yet use a gratitude journal. I love this, because it helps me to focus on the positive things in my life, rather than the negatives.
  
• Gaze Into A Candle For 5 Minutes
  Going to bed in candlelight is magical. You will be transformed from the starkness of modern life into the middle ages. It helps to reflect on the day just gone and softens the environment. Light a candle as you get ready for bed and then sit and gaze at the candle for 5 minutes while you gently calm your buzzing mind.
  
  Once your head hits the pillow you will probably sleep very fast. NOTE: do not fall asleep with the candle burning!
  
• Eat Enough During The Day
  Eat breakfast like a king, lunch like a prince and dinner like a pauper. If you got to bed on a hungry stomach, you won't be able to sleep well. It is actually rather annoying. To counter this feeling try to eat enough during the day and drink plenty of water to keep your brain cells hydrated.
  
  People with a full tummy (but not too full) sleep much better than those who are starving. Some say that it helps to drink a warm glass of milk with honey before bed. While I liked this idea when I was a kid, I'm not exactly sure whether it really helps or simply tricks of the mind.
  
• Read A Relaxing Novel
  Novels are great to tune out to the world around us. We can forget all about work, family, money and dive into a world of fantasy and fun. I like to read at least half an hour before I go to sleep. It really helps me to switch off my mind.
  
  While watching TV is more stimulating before bed, novels are less aggressive. They further our imagination, helping us to indulge into our adventurous side, all the while knowing we are safely tucked away in bed.

What is your favorite way to chill out before bed time? Have you found something to work really well to help you sleep like a baby? I'd love to hear about it.

Monika

译文: 五种更快速入睡的方法

  

由莫妮卡蒙代尔写于2008年9月25日。莫妮卡蒙代尔是一个热情的自由撰稿人和亲博客。她博客里的自由写作作品帮助新的自由作家在这个激动人心的行业中迈出第一步。如果你喜欢与莫妮卡蒙代尔在一起共事，那么你可以随时访问她投资组合的网站。

你一直在和睡眠作斗争吗？你也像数以百万计的人一样，在晚上翻来覆去一刻也不能入睡，最终只会吵醒疲惫的狗吗？如果您是，那么你当然不是独自一人。

不好的睡眠似乎是现代生活的一个副产品。当我们在白天所做的一切都是匆忙地从一个约会转到下一个约会时，在夜里就难以使头脑平静下来。因此，我们不能拥有一个良好的夜间睡眠是不足为怪的。实际上，大多数人失眠和和做恶梦的人都会一致赞同黑夜是不能无极限地延长的。

虽然这些问题中很多都会导致压力的产生，但是他们可以用正确的方法对付它。对于一些人来说，这意味着与一个专业的睡眠治疗专家合作。只要有可能，我确实比较喜欢自然的方式。而且我已经发现，如果我遵守某些规则的话，似乎睡得更好。

睡前先沉思。

睡前沉思对我来说是一个理想睡眠的诱因。我觉得它有助于我平静头脑并使我保持专注。如果我担忧某事时，我常常可以很自然地在我的沉思中找到答案。

你只需要几分钟的时间便可以做到这一点。很舒适地坐在椅背挺直的椅子上，并把双脚放在地面上。或者你可以选择躺下（确保你这样做的时候把身体调直）。现在，请你闭上眼睛并屏住呼吸。随着气息的流入与退出，内心跟随着这一过程，而且一直要轻轻地呼吸。

不要强迫你自己去呼吸。此外，如果思想时而流入到你的良知，请允许它们（这样做），然后再轻轻地摒除它们。这样做5—15分钟。你练习得越多，（这样做）就会变得更容易，你也将会感到受益更多。

记下你的想法。

另一个去除日常压力的方法是，在你的床边放着笔和纸，然后记下你在睡觉之前想到的任何东西。不要去在意你写作的质量，只是使它们流出来并清空你脑子里所有的想法，不管它们看起来有多么不相关。

一些人较喜欢（把它们）写进日记里，而其他的人则喜欢用标准的笔记本。不管你用什么（来记录）都是很好的。其他人甚至使用《感谢杂志》。我喜欢这样，因为它有助于我聚焦于我生命中积极的东西，而非消极的东西。

凝视一支蜡烛5分钟。

在烛光中进入梦乡是不可思议的。你将会被从现代生活的无趣转变到中世纪。它有助于回忆起逝去的日子以及缓和环境。在你准备睡觉的时候点亮一支蜡烛，然后当你温和地平静你嗡嗡作响的头脑时，坐下来凝视蜡烛5分钟。

一旦你的脑袋黏上枕头，你将会很快入睡。请注意：不要在蜡烛燃烧时入睡。

在白天吃足够多。

早餐像国王，午餐像王子，晚餐像乞丐。如果你饿着肚子睡觉，你将无法睡个好觉。它实际上是相当恼人的。为了对付这种感觉，那就要在白天吃足够多，还要喝大量的水以保持你的脑细胞水合。

肚子饱饱的人们（但不能太饱）比那些肚子饿的人睡得好。一些人说，在睡觉之前喝一杯暖暖的蜂蜜奶是很有帮助的。虽然当我是个小孩子的时候，我很喜欢这个想法，但是我并不完全可以肯定是否真的可以帮助或者只是简单的技巧而已。

阅读一本使人放松的小说。

小说对于远离我们周围的世界来说是很好的。我们可以忘掉所有有关工作，家庭，金钱的事情，以及让我们进入一个充满幻想和乐趣的世界。我喜欢在睡觉之前至少阅读30分钟。它真的有助于不再想其他事情。

虽然在睡觉之前看电视更刺激，但是小说的侵略性较小。他们促进我们的想象力，帮助我们放纵到我们的冒险精神方面，时时刻刻知道我们是安全地藏在床上的。

在睡前时间，什么是你最喜爱的冷静下来方式呢？你已经找到一些真正可以帮助你像孩子般睡觉的方法了吗？我很愿意倾听。

莫妮卡

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 简易做：唯一简单的电子书，将真正使您的生活更简单。