4月22日 十秒快速入睡秘籍

How to fall asleep in 10 seconds or less?
如何在10秒内入睡?

This simple trick can help you fall asleep in 10 seconds or less.
这个简单的小技巧可以帮助你在10秒或更快入睡。

If you have clicked in this video, you are likely up late at night and have a hard time sleeping.
如果你点击了这个视频，你可能习惯熬夜，很难入睡。

Do you have trouble sleeping at night? Then you’re not alone.
你晚上入睡困难吗?那么你不是一个人。

In this video, I am going to tell you all about sleep, why you need it, why you’ve got trouble falling asleep and the fastest way to sleep in as little as 10 seconds. Yes, in 10 seconds!
在这段视频中，我将告诉你所有关于睡眠的事情，为什么你需要睡眠，为什么你会失眠以及10秒内睡着的最快方法。没错，10秒!

So why is sleep so important? You don’t have to pull up the latest scientific studies to explain why sleep is so important to both our mental and physical health.
那么为什么睡眠如此重要呢?你不必查阅最新的科学研究来解释为什么睡眠对我们的身心健康如此重要。

That’s just because you’ve probably experienced the toll of insufficient sleep first hand on many occasions.
因为你可能在各种情景下亲身经历过睡眠不足带来的后果。

Sleep allows the body to recharge and if you are not waking up with a full power bar, then you’re not fully powered.
睡眠会给身体充电，如果你醒来时没有满格的能量条，那么你就没有足够充沛的精力。

What’s more? A consistent lack of sleep has been correlated to an increase in health problems such as heart disease, asthma, depression, high blood pressure, and stroke.
更重要的是，持续的睡眠不足与心脏病、哮喘、抑郁、高血压和中风等健康问题的增加有关。

How many hours of sleep do I need?
我需要多少小时的睡眠?

Sleep requirements vary slightly from person to person, most adults need between 7 to 9 hours of sleep per night to function at their best.
每个人对睡眠的需求略有不同，大多数成年人需要7至9小时的睡眠才能使身体机能达到最佳状态。
While children and teenagers need even more. And, despite the notion that our sleep needs decrease with age, most older people still need a minimum of seven hours of sleep.
而儿童和青少年则需要更长睡眠时间。而且，尽管人们认为我们的睡眠需求会随着年龄的增长而减少，但大多数老年人仍然需要至少7小时的睡眠。

How Can I Fall Asleep Quickly?
我怎么能很快睡着?

The answer is “The Military Method”
答案是“军队睡眠法”

What? You thought that we were joking when we said you’d be sleeping like a soldier?
什么? 我们说你会像士兵一样睡觉，你一定以为我们是在开玩笑。

We are not joking; trained soldiers have found out the way to fall asleep fast and with considerable efficiency.
我们不是在开玩笑; 受过训练的士兵已经找到了快速入睡的方法，而且效率相当高。

In the military, soldiers practice a method that involves relaxing the body and clearing the mind of all thoughts.
在军队里，士兵们练习的这种睡眠法能够放松身体，清除所有杂念。

It reportedly helps them fall asleep in 10 seconds flat.
据称，这种方式可以帮助士兵们在10秒内入睡。

Military sleeping techniques are breathing and relaxation exercises.
军事睡眠技巧是呼吸和放松练习。

It’s all about entering a stress-free zone so that your mind can seamlessly drift into slumber.
说白了这个方法就是让你进入一个没有压力的状态，这样你的头脑就可以无缝地进入睡眠。

Try the following method (also referred to as the 10-second method):
试试下面这个方法(也称为10秒方法):

Close your eyes and relax every muscle in your face.
闭上眼睛，放松面部的每一块肌肉

Release tension by dropping your shoulders and letting your arms and hands drop to your
sides.
放松你的肩膀，让你的手臂和手下自然下垂到你的两侧。

Exhale and relax your chest, let the relief and relaxation travel down to your legs, thighs, and feet.
呼气并放松你的胸腔，让这种松弛感传递到腿部、大腿和双脚。
Vacate your mind of stress by imagining a peaceful place.
放空你的大脑，想象一个平静的地方

If your mind isn’t shutting off, repeat the mantra “don’t think” repeatedly.
如果你的大脑还不能关机，那就重复这个咒语“不要思考”。

Without realizing it, you’ve fallen asleep.
不知不觉中，你就已经睡着了。

But If No Luck?
但如果运气不好，你还醒着呢?

Try repeating “don’t think” for 10 seconds.
试着再重复“不要思考”10秒钟。

Please keep in mind that sleep problems are a standard side effect of psychological conditions, including depression and anxiety.
请记住，睡眠问题是包括抑郁和焦虑在内的心理状况产生的标准副作用。

So, if you’ve noticed other symptoms, that’s also a good reason to reach out to a professional.
所以，如果你已经注意到其他症状，这也是咨询专业人士的合适时机了。

Remember you simply need 21 days to form a good habit!
记住你只需要21天就能养成一个好习惯!