如果你仍然难以入睡,那就试试渐进放松技巧。比如,从揉脚开始,感觉它们在放松。慢慢地自下而上,松弛每个你到达的部位。或者深呼吸然后想象一个静谧的场景。
Still Having Problems Falling Asleep?
还有入睡难的问题吗?
If these basic suggestions aren’t helping after a couple of weeks, you may need more help pinpointing what is keeping you from falling asleep fast. You may want to keep a diary for a few weeks detailing things like:
如果这些基本建议在试用两周之后还没有效果,也许你就需要详细地找出阻碍你快速睡眠的关键因素。可能你也需要写几周关于细节的日志,如:
how much sleep you get?
你睡了多久?
how much caffeine you drink?
你喝了多少咖啡?
what you eat?
你吃了什么?
how much you exercise?
运动量如何?
your energy level through the day?
一天的精神状态如何?
anything you try to help you go to sleep and how effective that was?
你所尝试促进睡眠的每个方法都起了怎样的效果?
Armed with this information you may be able to figure out what’s causing your problems with falling asleep, or you can take it to a sleep specialist to help you get to the root of the problem.
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