Almost sleeping几乎睡着（13/14）

We’ve told you to trust yourself when it comes to knowing if you’re rested or not. Your body has the answer. Listen to it. If you’re not hearing it, keep training. You’re not failing. Every day, you’re getting better at this.
我们已经告诉过你在你是否得到了休息方面去信任你自己。你的身体知道答案。感受它。如果你没有倾听它，继续训练。你没有失败。每天，在这方面你都变得好一点点。

You’ve practiced sleep restriction for about a week now. Let’s see if it’s time to expand your window and shift back your earliest possible bedtime.
你现在已经训练睡眠限制一周了。让我们来看看是不是时候来扩宽你的睡眠窗口，尽可能早的移动最早上床时间。

At this point, you can ask yourself if you’re experiencing positive results. By this, we don’t mean that your issues with sleep are resolved and the world is now a place bright with pastel colors. No, we only mean that the sleep you do get, is efficient enough to say that you’re spending most of your time in bed sleeping.
在这一点上，你可以问问自己，你是否正在经历积极的结果。我们并不是说你的睡眠问题已经解决，世界现在是一个色彩柔和的地方。不，我们只是说，你得到的睡眠足够有效，可以说你大部分时间都在床上睡觉。
If this is so, then it’s time to slightly expand your sleep window and move back your earliest possible bedtime.
如果是这样，那么是时候稍微扩大你的睡眠窗口，并尽可能早地回到你的上床时间了。
We suggest you increase your sleep window by fifteen to thirty minutes, counting down from your bedtime.
我们建议您将睡眠窗口增加十五到三十分钟，从上床时间开始倒计时。
So if your earliest possible bedtime was 10:30PM before, now set it to somewhere between 10:30 to 10:00.
因此，如果您最早的上床时间是晚上 10：30，现在将其设置为 10：30 到 10：00 之间的某个时间。
If it feels like you’re on a roll, drop it to 10:00. If you want to tread more carefully, stay at 10:15.
如果感觉良好，请将其降至10：00。如果您想更小心，请保持在10：15。
This is now your new earliest possible bedtime. And your new routine for a week, starting today.
现在，这是您最早的就寝时间。从今天开始，你的新日常的一周。
But remember. Don’t go to bed if you’re not sleepy. Earliest possible only means go to bed if you’re sleepy. Otherwise, wait. But don’t cross the five and a half hour line. You might as well feed a mogwai after midnight if you do.
但请记住。如果你不困，不要上床睡觉。最早的可能只意味着如果你困了就上床睡觉。否则，请稍候。但不要越过五个半小时的线。如果你这样做，你不妨在午夜后喂一个莫格瓦伊。
As you gradually increase this place in time for your sleep, you will eventually align with your body’s rhythm and find the hours of sleep you need to feel rested. This course is soon over so we won’t be with you through all these weeks, but we’ll make sure you’re equipped with what you need to continue this journey on your own, before we part.
当你逐渐增加这个位置的睡眠时间时，你最终会与身体的节奏保持一致，并找到你需要休息的睡眠时间。本课程即将结束，因此我们不会与您一起度过这几周，但我们会确保您在我们离开之前，具备自己继续此旅程所需的条件。

What if you’re not feeling it yet, though? You are true to your commitment and yet your situation is no better since day one. For you, expanding your sleep window doesn’t feel like an option because it’s not just doing anything for you.
If this is so, then just keep practicing your routine, right now. We’ll talk about what to do next in our last and final step, which is tomorrow. See you then.

但是，如果您还没有感觉到呢？你忠于你的承诺，但从第一天起，你的处境就没有好转。对你来说，扩大你的睡眠窗口并不是一个选择，因为它不仅仅是为你做任何事情。
如果是这样，那么现在就继续练习你的日常。我们将在最后一步也是最后一步（即明天）中讨论下一步该做什么。再见。

Kindly, Sleep Cycle with Martin Reed from Insomnia Coach®

BRIEFLY
简要版
If you feel you’re ready, you can now expand your sleep window and move back your earliest possible bedtime with 15 to 30 minutes. In time, you can keep doing this until you’ve come to a place where you feel you get enough hours of sleep every night. Listen to your body as you progress. If you feel rested, you probably are.
如果你觉得自己已经准备好了，你现在可以扩大你的睡眠窗口，并在15到30分钟内尽可能早地回到你的就寝时间。随着时间的推移，你可以继续这样做，直到你来到一个你觉得每天晚上都有足够的睡眠时间的时候。随着你的进步，倾听你的身体。如果你感到休息，你可能是得到了休息。

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