正文翻譯

What should I do to sleep better?

我應該怎樣做才能睡得更好？

評論翻譯

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.

多年來，我一直有睡眠障礙。我試過幾個改善睡眠的小竅門，但都不足以解決這個問題。最后，我找到了原因和直接解決它的辦法。我對解決方案的尋找已經(jīng)結(jié)束。
長時間以來我都為無法快速入睡而痛苦。通常我需要一個小時或更長時間。當我在床上醒著的時候，我的思想到處放飛。我以為這是一個壞習慣。我相信我有這么多想法是因為我的身體狀況。因此，我試圖通過改變身體狀況來解決這個問題。
這些是我為改善睡眠所做的嘗試：
睡覺前喝熱牛奶。關(guān)掉所有的燈，使我的房間保持黑暗。停止在床上看YouTube，因為它使我的神經(jīng)處于清醒狀態(tài)。保持每天的生活習慣，這樣我的身體就知道什么時候睡覺，什么時候起床。
這些都很有用。但它們只是部分地、暫時地幫助了我。
直到我開始冥想，我才意識到我必須更關(guān)注原因，而不是身體癥狀本身。而在我的情況下，原因來自我的思想，而不是來自身體狀況。我采取的第一個行動是找出原因，并通過冥想擺脫它們。
當我冥想時，我會在床上思考我的想法。當天的事情又涌現(xiàn)在我的腦海中。我的想法是這樣的。"我對他說了那句話，現(xiàn)在我后悔了。他會怎么想我？我真希望時間能夠倒流。" "我為自己今天所說的話感到非常自豪。這句話說得太精彩了。" "她是如此傲慢。她怎么能對我說這種話？" 而我恨的是沒有能力說出來的自己。還有其他所有來自過去和關(guān)于未來的想法也在隨機地涌現(xiàn)。
經(jīng)過反思，我能夠承認我自己的不足之處。然后擺脫了這些想法和擔憂。結(jié)果就像霧氣被清除了一樣，倦意漸漸來了。然而，我覺得仍有事情要做。
有一天，我聽到有人說："我昨晚熬夜了，但今天早上我像往常一樣出去運動了"。這些樸素的話打動了我。事實上，是他說這話的方式啟發(fā)了我。他似乎把'熬夜'當作無所謂。我心想："沒錯，一兩天不睡覺也不是什么大事！"
就在那時，我找到了我所錯過的那一部分。那是對"沒有好的睡眠"的擔心，對"一整天都覺得很累"的擔憂，以及對睡眠不好本身的煩躁。當夜晚來臨的時候，這些擔憂就會出現(xiàn)在我的腦海中。這就像一個日常習慣。
所以，我把這些憂慮清除掉了。憂慮消失后，我就能快速入睡。
我的另一個癥狀是，一旦我在半夜醒來，就很難再入睡。
想象一下，你正睡在野生動物生活的山里。如果你在晚上醒來，你就會高度警覺，無法再繼續(xù)睡下去。這就是我的感覺。
我了解了皮質(zhì)醇荷爾蒙，即所謂的壓力荷爾蒙。如果你處于壓力之下，皮質(zhì)醇荷爾蒙的水平就會上升。當你的身體處于高度警戒狀態(tài)時，比如在"戰(zhàn)斗或逃跑的情況"的情況下，皮質(zhì)醇會關(guān)閉那些礙事的功能，使你的身體準備好在危險情況下作出反應。
因此，當你不斷暴露在壓力環(huán)境中時，你的身體就會保持在皮質(zhì)醇的高水平上，從而干擾你的睡眠。你需要先解決你的壓力。
我當時背負著很多憂慮和壓力，這讓我在半夜里一直很警覺。我檢查了自己的思想，發(fā)現(xiàn)了使我焦慮的原因。在冥想中，我能夠放下它們。一旦我的思想放松了，我的身體也放松了。
我現(xiàn)在很快就睡著了，而且我不會因為睡眠不好而焦慮。即使在半夜醒來，我也覺得很放松，可以馬上繼續(xù)睡覺。但是，我最感激的是，我知道如果睡眠不好該怎么辦。我終于擺脫了對睡眠不好的擔憂。
為了睡得更好，你應該反思自己的心態(tài)，準確找出睡眠不好的原因。原因就在你的頭腦中，所以擺脫它是解決問題的唯一途徑。

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.

，住在博茨瓦納哈博羅內(nèi)
你好，我很高興有機會和你分享一些有用的建議。
我同意，與睡眠作斗爭是許多人的共同點。
首先，請想一想。
是什么讓你睡不好？
通常情況下，使人睡不著的主要原因之一是由于無數(shù)的想法。腦子里有數(shù)以萬計的想法。而這些想法大多是無用的。我們通常想到的是過去已經(jīng)發(fā)生的事情或未來將要發(fā)生的事情。
以下是我們一般想法的一些例子。
對我將會發(fā)生什么感到焦慮
"如果我明天的項目因為~而失敗怎么辦。"
后悔我在過去所做的事情。
"我不應該在那一刻做出那樣的行為。"
發(fā)生人際關(guān)系時產(chǎn)生的焦慮。
"為什么她在那一刻對我這樣做？"
還有，以下是我的睡得好的技巧。
首先，我們需要知道這些想法來自哪里，如何處理它們。到目前為止，我們還不知道這些問題的正確答案；這就是為什么人們在沒有明確解決方案的情況下遭受失眠、壓力和焦慮。
幸運的是，我通過冥想得到了明確的答案（或者我更愿意說是開悟）。
這些想法從何而來？
我得到的答案是，所有的想法都來自我所積累的生活。
如何處理它呢？
我可以通過丟棄這些想法來擺脫所有的思想壓力。
當你用正確的冥想方法從生活中拋棄你的胡思亂想時，你會得到這些結(jié)果：
你可以從所有的壓力和一直困擾你的揮之不去的思想中解脫出來。
你可以自然地睡個好覺，因為沒有沸騰的思想再籠罩你的頭腦。
你可以找到內(nèi)心的平靜和真正的幸福。
等等......還有很多其他的好處
一旦你去除了所有的心根，你就會變得自由。我希望你也能有一個安穩(wěn)的睡眠，找到內(nèi)心的幸福。這對每個人都有效。