如何快速入睡

Shoulder tension, teeth grinding and racing thoughts prevent many of us from sinking into an easy sleep.

肩部肌肉紧张、磨牙以及思绪翻腾会使我们许多人无法安然入睡。

But one woman believes she has found the antidote to those restless hours of bedtime frustration.

不过一位女士相信她找到了应对无法安睡的方法。

Writer Nicole Singh detailed her night time routine to help others struggling with insomnia .

作家妮可·辛格详细介绍了她晚间的习惯来帮助其他那些被失眠症所困扰的人们。

1. Create your own steam room

为自己准备一个蒸汽室

After a hectic day at the office, Ms Singh said she loved to unwind by jumping straight in the shower.

辛格女士表示，忙了一天的工作之后，她喜欢先冲个澡放松一下。

She prefers to turn off the lights, light a lavender scented candle and relax in her self-made steam room.

她喜欢关上灯、点上一只散发薰衣草香气的蜡烛，然后在自制的蒸汽室里放松自己。

Research has shown that lavender significantly improves sleep quality.

研究表明，薰衣草（香薰）能有效改善睡眠质量。

2. DIY facial massage

自己进行脸部按摩

A massage is a special treat for most of us, but Ms Singh has mastered the art solo from the comfort of her own home.

按摩对于我们许多人而言都是一种特殊疗法，但辛格女士掌握了这种技巧，可以在舒适的家中自己按摩。

Starting with her face, she manually works out any tension points all over her body before taking a jade roller to rub her temples.

她用手从脸部开始按摩全身所有肌肉紧张的部位，然后用一个玉辊按压太阳穴。

3. Stimulate the senses

刺激感官

Ms Singh likes to calm her senses by creating a soothing environment of light and sound right before bed.

辛格女士喜欢在睡觉之前用灯光和声音创造一种令人宽慰的环境来安抚她的感官。

'Around one-hour before bed, I turn out all the lights and burn my favourite diffuser to set the mood.'

“睡觉前的一个小时左右，我会关掉所有的灯，点亮我最喜欢的漫射灯来营造气氛。”

4. Meditation

冥想

Ms Singh said she attended a mindfulness class where she learned to properly practice meditation.

辛格女士表示，她在一个正念班学习了正确的冥想方式。

Calling the relaxation technique 'life changing', she explained how meditation helped to unwind physically manifested stress by completely relaxing every part of the body.

她把这种放松技巧称为“改变生活的方式”，她解释了如何通过冥想彻底放松身体的每一个部位来释放身体上的压力。

5. Do it your way

按你自己的方式去做

Despite a large cohort of experts urging people with sleep difficulties to avoid blue light emitting devices (like phones, tablets and laptops) before bed, Ms Singh said we should be free to unwind in whatever way feels right for us.

虽然许多专家力劝那些有睡眠障碍的人在睡觉前不要接触散发蓝光的设备（如手机、平板电脑和笔记本电脑），但辛格女士表示我们应该自由地选择适合自己的放松方式。

'I suggest doing what you feel like, as opposed to what you think you should,' she said, adding we should leave enough time to turn off devices immediately before bed.

“我建议你做自己喜欢做的事情，而不是你认为自己应该做的事“，她说道。她还补充道，我们在睡觉之前应留出足够的时间关掉那些设备。

（翻译：Dlacus）