Sleep and change睡眠和改变(2/14)

So we talked about acceptance and the confidence that comes with it. We assume that the more challenging your situation, the more difficult this is. Even so, through acceptance, you gain control. You are not your sleep condition. You will find your way to better sleep.
既然我们已经谈论过接受和随之而来的信心。我们假定你的情况越具有挑战性，这就越困难。即便如此，通过接受，你也能获得控制感。你不是你的睡眠状况。你会找到更好的睡眠方式。

Today, you’ll find one habit that influences your sleep. And you will change that habit, and remain in that change. We’ll be with you along the way and help you keep it up. Don’t worry. You’re not alone.
今天，你将找到一个影响你睡眠的习惯。你会改变这个习惯，并保持这种变化。我们将与你同在，并帮助你保持下去。别担心，你并不孤单。

To find this habit, you need to know that what we do when we’re awake, influences the quality of our sleep at night. Our sleep drive – and we’ll talk more about that in the future – makes us feel sleepy. It helps us know when it’s time to sleep, but it can be suppressed by other signals if you don’t treat it right. It’s still there, but you’re just not feeling it.
为了找到这个习惯，我们需要知道我们醒着的时候都在做什么，这些事情影响着我们晚上的睡眠质量。我们的睡眠动力（我们将详细讨论）使我们感到困倦。它可以帮助我们知道什么时候该睡觉，但如果你没有正确对待它，它可能会被其他信号抑制。它仍然在那里，但你只是没有感觉到它。

What we do when we’re awake, influences the quality of our sleep at night.
我们醒着的时候做的事情，影响了我们晚上的睡眠质量。

Based on what our users tell us from their time with Sleep Cycle, we have together with Martin Reed and his experience with helping over 5,000 clients with insomnia, compiled a list of habits that we believe are likely to influence your sleep. One of these habits will resonate more with you, and that’s the one you should pick.
基于我们的用户从他们的睡眠周期时间告诉我们的内容，我们与Martin Reed用他的经验一起在帮助5，000多名失眠客户，并编制了一份我们认为可能影响您睡眠的习惯清单。其中一个习惯会更多的影响你，这就是你应该选择的

We should underline that this is basic sleep hygiene. If you hit the bullseye, you might very well experience a positive effect already tonight. But if your condition is more severe, you might’ve tried these things already. Maybe the idea of skipping coffee in the afternoon and exercise more is close to insulting. Even so, this is more than just the effect of that changed habit. It’s about you taking control over your situation. You’re in charge and we’re just getting started. The positive effects will come.
我们必须强调，这是基本的睡眠卫生。如果你刚好言中，你今晚很可能已经体验到积极的影响。但是，如果你的病情更严重，你可能已经尝试过这些事情了。也许下午不喝咖啡多运动的想法看似废话。即便如此，这不仅仅是习惯改变的影响这是关于你控制你的处境。您负责，而我们才刚刚开始。积极的影响将会到来。

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Alcohol

Alcohol maybe puts you to sleep faster, but it causes unrest. Whatever sleep you’re getting, it’s not as restorative. You’ll feel weary, even if you clocked your hours. You can still enjoy a glass or two to your dinner, but don’t consider alcohol a sleep aid and make sure you don’t drink three or four hours before bedtime.

酒精

酒精可能会让你睡得更快，但它会引起不安。无论你怎么睡觉，它都没法恢复。你会感到疲惫，即便你不做什么。你仍然可以在晚餐时喝一两杯，但不要把酒精当成助眠剂，并确保不要在睡前三四个小时喝酒。

Coffee

Coffee is a treat for body and mind, but part of this treat is that it fires you up. When bedtime approaches, you want the opposite. Being tired is a good thing and coffee works against that. Once you’ve had a cup, it takes many hours before the caffeine leaves your body. So from now on, no coffee after 0200 PM.

咖啡

咖啡是对身体和心灵的一种享受，但这种享受的一部分是它激发了你。当就寝时间临近时，你想要的恰恰相反。累是一件好事，咖啡与此相反。一旦你喝了一杯，咖啡因需要几个小时才能离开你的身体。所以从现在开始，下午02:00点以后就没有咖啡了。

Daylight

When you’re outside in daylight, you regulate your body’s biological clock, and this can make it easier to sleep at night. The earlier you expose yourself, preferably half an hour in a stretch, the more likely you are to feel sleepy when evening comes. So get out for half an hour’s daylight, from now on, even if it’s cloudy.

日光
当你在白天在外面晒太阳时，你会调节身体的生物钟，这可以让你更容易在晚上入睡。你越早晒自己，最好是半个小时，傍晚时分你就越有可能感到困倦。所以从现在开始，在半个小时的日光下出去，即使天气是多云。

Screens

When bedtime approaches, be careful with your screens. Stuff on your phone or tablet can stir you up in equally positive and negative ways, but no matter, they block your sense that it’s time to sleep. So be mindful with your screens in the evening and engage in things that help you relax and wind down.

屏幕

当就寝时间临近时，要小心你的屏幕。手机或平板电脑上的东西可以以同样积极和消极的方式激起你，但无论如何，它们都会阻止你感觉到是时候睡觉了因此，晚上要注意屏幕，并参与一些有助于您放松和放松的事情。

Low-intense exercise

You don’t need the gym to benefit from exercise. A brisk walk, enough to get your pulse going, exhausts your body in a positive way. Aim for half an hour. If you can’t get it all at once, slice it up in thirds of ten minutes or halves with a quarter each. Any movement, no matter how brief, is worth something.

低强度锻炼

您不需要健身房就可以从锻炼中受益。快走，足以让你的脉搏运转，以积极的方式耗尽你的身体。目标是半小时。如果你不能一次得到所有东西，那就把它切成三分之一的十分钟，或者分成四分之一的一半。任何动作，无论多么短暂，都是值得的。

Late night snacking

Snacking before bedtime tells your body that there’s work to do in the digestion department before sleep. If you’re slightly hungry but not starving, your rest will be more efficient when you go to bed. For most, this means no eating two or three hours before bedtime.

深夜零食
睡前吃零食告诉你的身体，在睡觉前消化部门有工作要做。如果你有点饿，但没有饿得不行，当你上床睡觉时，你的休息会更有效率。对于大多数人来说，这意味着睡前两三个小时不吃东西。

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Like we said, this is sleep hygiene stuff. Maybe it’s a revelation to you, or maybe you’ve been here, tried that and figured you need the heavier stuff. We’ll get to that soon. But until then, pick one of these habits and do your best to embrace change.
就像我们说的，这是睡眠卫生的东西。也许这对你来说是一个启示，或者也许你来过这里，尝试过，觉得你需要更重的东西。我们很快就会谈到这一点。但在那之前，选择这些习惯之一，并尽最大努力拥抱变化。

These kind of adjustments can be hard. You might think that you’ll fail before you succeed. That’s not only okay but perfectly natural. It’s the best way to learn, really. Failing isn’t even the right word for it. It’s training, and training takes time. You’ll stumble but you’ll get up again, and the only thing you shouldn’t be is hard on yourself. It won’t help. It’s not fair on you. And it’s downright wrong. Like anyone in training, you deserve encouragement.
这种调整可能会非常艰难。你可能会认为你会在成功之前失败。这不仅没关系，而且非常自然。这真的是最好的学习方式。失败甚至不是正确的词。这事训练，训练需要时间。你会跌倒，但你会再次站起来，你唯一不应该做的就是对自己很苛刻。这无济于事。这对你不公平。这是完全错误的。像任何接受培训的人一样，你值得鼓励。

So best of luck with your training. We’ll see you in the next one.
祝您训练顺利。我们将在下一篇文章中见到你。



Take care, Sleep Cycle with Martin Reed from Insomnia Coach®

BRIEFLY

What you do when you’re awake, influences the quality of your sleep at night. If you pick one habit that has influence over you, and get to work on changing that habit for the better, you’re well on your way to better sleep. You’re not failing. You’re training.

简要版

你醒着的时候做得事情将影响晚上的睡眠质量。如果你选择一个对你有影响力的习惯，并开始努力改变这个习惯，你将会睡得更好。你没有失败，你在训练。

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