卧室暗睡眠质量好。
Write a diary. Write things down to empty your mind.
写日记,把事情都写下来以便清空大脑。
Keep the bed for sleeping in only.
床只用来睡觉。
Wear ear plugs if you are easily disturbed or your partner snores. The wax ones are best.
如果你睡眠轻或者同床的人打鼾的话就戴个耳塞。蜡制耳塞效果最好。
6 WAYS TO STOP WAKING IN THE NIGHT
6种方法使你夜间不醒
Don’t get up (and if you do, don’t put lots of light on) unless briefly to the toilet and even then, turn as few lights on as possible and go straight back to bed.
不要起来(如果起来了,也不要开太多灯),除非只是上个厕所,甚至去厕所时都要尽量少开灯,方便完直接回床上。
Turn the alarm clock in your bedroom to face the other way.
把卧室里的闹钟背对着你。
Don’t worry about waking up.
不要担心醒来。
Remind yourself you’re safe.
提醒自己你是安全的。
Fantasise. Bring to mind a lovely vision, fantasy (any kind) or memory and let your more creative right brain have the reins.
幻想。脑袋里想着美好的场景,幻想(任何事)或者回忆,让你更具创造力的右脑占据主动权。
Listen to something (that isn’t your own thoughts). If you have racing thoughts, listening to audio books or podcasts satisfies the language centres of the brain, providing voices other than your own internally generated ones.
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