如何快速入睡
Shoulder tension, teeth grinding and racing thoughts prevent many of us from sinking into an easy sleep.
肩部肌肉緊張、磨牙以及思緒翻騰會使我們許多人無法安然入睡。
But one woman believes she has found the antidote to those restless hours of bedtime frustration.
不過一位女士相信她找到了應對無法安睡的方法。
Writer Nicole Singh detailed her night time routine to help others struggling with insomnia .
作家妮可·辛格詳細介紹了她晚間的習慣來幫助其他那些被失眠症所困擾的人們。
1. Create your own steam room
爲自己準備一個蒸汽室
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，忙了一天的工作之後，她喜歡先衝個澡放鬆一下。
She prefers to turn off the lights, light a lavender scented candle and relax in her self-made steam room.
她喜歡關上燈、點上一隻散發薰衣草香氣的蠟燭，然後在自制的蒸汽室裏放鬆自己。
Research has shown that lavender significantly improves sleep quality.
研究表明，薰衣草（香薰）能有效改善睡眠質量。
2. DIY facial massage
自己進行臉部按摩
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.
按摩對於我們許多人而言都是一種特殊療法，但辛格女士掌握了這種技巧，可以在舒適的家中自己按摩。
Starting with her face, she manually works out any tension points all over her body before taking a jade roller to rub her temples.
她用手從臉部開始按摩全身所有肌肉緊張的部位，然後用一個玉輥按壓太陽穴。
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.
辛格女士喜歡在睡覺之前用燈光和聲音創造一種令人寬慰的環境來安撫她的感官。
'Around one-hour before bed, I turn out all the lights and burn my favourite diffuser to set the mood.'
“睡覺前的一個小時左右，我會關掉所有的燈，點亮我最喜歡的漫射燈來營造氣氛。”
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，她在一個正念班學習了正確的冥想方式。
Calling the relaxation technique 'life changing', she explained how meditation helped to unwind physically manifested stress by completely relaxing every part of the body.
她把這種放鬆技巧稱爲“改變生活的方式”，她解釋瞭如何通過冥想徹底放鬆身體的每一個部位來釋放身體上的壓力。
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.
雖然許多專家力勸那些有睡眠障礙的人在睡覺前不要接觸散發藍光的設備（如手機、平板電腦和筆記本電腦），但辛格女士表示我們應該自由地選擇適合自己的放鬆方式。
'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.
“我建議你做自己喜歡做的事情，而不是你認爲自己應該做的事“，她說道。她還補充道，我們在睡覺之前應留出足夠的時間關掉那些設備。
（翻譯：Dlacus）
