翻譯BY劉安娜20161111
Struggling with sticking to a healthy bedtime and tired of daytime fatigue? Your mind may be to blame.
堅(jiān)持健康作息，卻睡得不好，白天更累？也許你的思路有問題。
How you think about sleep and how you prioritize it in your daily life can have a significant impact on your quality of rest. If you view rest as a chore or waste of time, it likely won’t top your mental to-do-list.
你如何看待睡眠，以及每天怎么安排它，顯著影響你的休息質(zhì)量。如果你覺得休息很麻煩，耽誤時(shí)間，那很可能你不會(huì)重視它。
But, changing your mindset on snoozing can give you a boost. Try these tips to mentally rewire your brain for better sleep and get motivated to make healthy rest a part of your lifestyle.
然而，改變你對(duì)小憩的態(tài)度會(huì)讓你激情迸發(fā)。嘗試以下這些技巧，會(huì)讓你思路煥新，睡得更好，激勵(lì)你將睡得健康作為生活方式的一部分。
1. Rethink Your Perspective on Sleep 重塑你的睡眠觀點(diǎn)
How you view rest (whether positive, negative, dismissively, or with anxiety) can significantly affect your quality of sleep. Learn to see sleep in a new light by reminding yourself of the immense value healthy habits bring to our lives.
你對(duì)睡眠的態(tài)度（無論是正面的、負(fù)面的，不屑一顧的，或者讓你焦慮的）顯著地影響你的睡眠質(zhì)量。學(xué)會(huì)用新眼光看待睡眠，把它看作是生活中的優(yōu)質(zhì)健康習(xí)慣。
Every minute of shuteye is precious. During sleep, your body actively restores, renews and heals. No matter what you value in life, it’s almost a guarantee that sleep plays a direct role.
合眼休息的每分鐘都很寶貴。在睡覺的時(shí)候，身體在自我修復(fù)，主動(dòng)煥新和復(fù)原。無論你的人生價(jià)值觀幾何，毫無疑問，睡眠有重大意義。
Here are just a few reasons why sleep should be a top priority, according to the Harvard Health Sleep website:
哈佛健康睡眠網(wǎng)聲稱，以下是睡眠最重要的幾點(diǎn)原因：
It affects how you look.它影響外表。
It affects your fitness.影響體形。
It affects your health.影響健康。
It affects your brain.影響大腦運(yùn)作。
It affects your relationships.影響人際關(guān)系。
It affects your job.影響職場(chǎng)績(jī)效。
What are your core priorities? Is there a fitness goal you are trying to achieve, do you want to be more present for your family, or do you want to simply stay healthy? Keep this awareness in mind as you begin rewiring your mind and improving your sleep habits.
你的核心目標(biāo)是什么？你是否嘗試塑形，或者想要和諧家庭關(guān)系，還是只想健健康康的？當(dāng)你開始重塑認(rèn)知，改善睡眠習(xí)慣時(shí)，記住你的核心目標(biāo)。
When you feel like there is too much to do in your day to make time for rest or you are struggling to put your iPad down late at night, remind yourself of the reasons why you want to sleep better.
你感覺事情太多、沒時(shí)間休息，或者深夜和Ipad難舍難分的時(shí)候，提醒自己你需要更好的睡眠的原因。
2. Put Stress In Its Place 把控壓力
Although being cognizant of the value of sleep is important, it is also essential to not preoccupy your mind with negative thoughts and stress if sleep doesn’t come easyly.
盡管眾所周知睡眠很重要，但如果一時(shí)睡不著也不必過分擔(dān)憂，覺得壓力山大。
Not only can this create sleep anxiety, but researchers at the Henry Ford Hospital found that people who ruminate on stress or try to avoid it were more likely to have insomnia symptoms. Other stress-relief tactics like positive reframing, religion and venting did not increase insomnia.
亨利福特醫(yī)院的研究人員發(fā)現(xiàn)，壓力不僅引起失眠焦慮，陷入壓力無法自拔或試圖無視壓力的人更容易失眠。其他的壓力釋放方法，例如積極思考重塑，宗教信仰，以及感情宣泄則降低失眠發(fā)生率。
If you are stressing over snoozing, try positive affirmations – replace thoughts like “I can’t get to sleep and I have so much to do tomorrow!” with statements like “I will fall asleep soon and feel well-rested tomorrow”. If you are not physically tired, get out of bed and read or relax to music in a dim room until you feel sleepy.
如果你睡不著，覺得壓力大，試試正面陳述，例如“我很快就睡著了，明天精神煥發(fā)”，而不是想著“我睡不著啊，明天還有好多事兒??！”。如果你確實(shí)不困，起床讀會(huì)兒書，或者在昏暗的房間里聽音樂，放松一下，直到你覺得困了再睡。
Other studies also found that people with higher levels of gratitude experienced better sleep. Gratitude also has real effects on sleep-boosting neurotransmitters! Remind yourself of what you are thankful for before bed rather than you to-do list or stressful thoughts.
其他研究表明心懷感恩的人睡得更好。感激的心情切實(shí)影響到促進(jìn)睡眠的神經(jīng)傳導(dǎo)物質(zhì)！睡前多想想你所感激的事，少想你的待辦清單，或讓你有壓力的想法。
You can also neutralize stress and sleep-stealing thoughts with relaxation techniques like deep breathing, meditation and visualization. Try different things to see what works for you, and incorporate these habits into your daily routine.
你可以用類似于深呼吸、冥想和視覺化想象等放松方法來消除壓力，驅(qū)趕讓你睡不著的想法。嘗試各種辦法，看哪種適合你，然后把這些習(xí)慣固化在你的日常里。
3. Plan for Better Rest 制定最佳睡眠計(jì)劃
An evening pre-bed routine helps prepare you mentally and physically for rest. Your body and mind know that it is time to start winding down, and that sleep is soon to follow. Your nighttime routine should have a consistent pattern and timing every night, and should allow enough time to get adequate rest in.
睡前儀式能幫你準(zhǔn)備好身心，投入睡眠。你的身體和思緒都開啟了睡眠模式，很快就會(huì)睡著了。你的夜間睡眠例行程序應(yīng)該模式固定，每晚時(shí)間固定，并且有足夠時(shí)間進(jìn)行充分休息。
Two hours before bedtime, you might start with a warm bath or shower. Slip into pajamas, begin dimming lights, and drop the thermostat to cool your bedroom. Start weaning yourself off of smartphones, laptops and television. Stop checking emails and Facebook, and make a conscious effort to be calm and tranquil.
睡前兩小時(shí)你可以來個(gè)熱水泡浴或洗個(gè)澡。換上睡衣，調(diào)暗燈光，調(diào)節(jié)溫度，準(zhǔn)備好臥室。遠(yuǎn)離手機(jī)、電腦和電視。別看郵件和臉書，有意識(shí)調(diào)整自己心神寧靜。
Include habits that relax you and release stress as mentioned above. Try reading, journaling, listening to calm music, stretching, a crossword puzzle, meditation, a cup of decaf tea – anything that puts you in the mood for slumber. When it’s close to bedtime, wash your face, brush your teeth, and slip into your cozy bed ready for sleep.
除了以上說的能讓你放松，消除壓力的習(xí)慣以外，你還可以試試閱讀，寫日記，聽輕音樂，拉伸，做字謎游戲，喝一杯無咖啡因咖啡——任何能讓你想睡覺的方法?？斓剿X時(shí)間時(shí)，洗把臉，刷刷牙，躺進(jìn)舒適的被窩，準(zhǔn)備睡覺。
4. Set Gradual Goals 設(shè)計(jì)階段性目標(biāo)
When it comes to sleep, small changes are often best for long-term results. Set gradual and attainable goals for getting more sleep or adjusting your bedtime and wake time. You might start by sleeping 15 minutes more per night, or shifting your bedtime or alarm 15 minutes earlier.
談到睡眠，微小變化長(zhǎng)遠(yuǎn)來看效果最好。設(shè)定階段性的可行目標(biāo)，睡得更多，或調(diào)整作息時(shí)間。一開始可能每晚多睡15分鐘，或者把你的就寢時(shí)間整體提早15分鐘。
Think of what you hope to accomplish, and set gradual steps for getting there. You can even make it a game where you compete against your personal best, or work together with a partner for encouragement.
想想你的期望目標(biāo)，設(shè)定階段性計(jì)劃，持續(xù)進(jìn)步直至實(shí)現(xiàn)。你也可以把這當(dāng)做突破個(gè)人極限的游戲，或者和小伙伴們一起努力，互相鼓勵(lì)。
5. Track Your Sleep 追蹤睡眠狀況
For many people, tracking sleep habits and improvements toward goals can be motivating and encouraging. Use a journal or try sleep apps to monitor when you are sleeping and waking. Tracking rest can help you see where you can improve, and many apps also provide helpful insight into ways your routine affects sleep.
對(duì)很多人而言，追蹤睡眠習(xí)慣和改善情況給他們很大鼓勵(lì)。寫日記，或者用睡眠軟件監(jiān)控你的入睡情況和清醒時(shí)間。這種追蹤幫你認(rèn)清可改進(jìn)的不足，很多軟件也有助于你學(xué)習(xí)日常習(xí)慣如何影響睡眠質(zhì)量。
6. Reward Yourself for Reaching Goals 實(shí)現(xiàn)目標(biāo)的自我獎(jiǎng)勵(lì)
We are mentally wired to enjoy and seek rewards after we do things. One study on obesity found that people who set goals, monitored progress, and rewarded themselves for changing unhealthy habits had the most success at weight loss. While obesity and sleep are different, the behavioral aspects of changing habits are similar, and links between goals and rewards have been studied many times.
我們生來渴望任務(wù)完成后的獎(jiǎng)勵(lì)。一項(xiàng)關(guān)于肥胖的研究發(fā)現(xiàn)，那些設(shè)定目標(biāo)、敦促自己執(zhí)行并在改變了不健康的習(xí)慣后獎(jiǎng)勵(lì)自己的人，最可能減肥成功。盡管肥胖和睡眠不是一回事，改變習(xí)慣的行為機(jī)制是類似的，也有多項(xiàng)研究表明目標(biāo)和獎(jiǎng)勵(lì)之間關(guān)聯(lián)緊密。
Plan a few small and healthy rewards to treat yourself as you reach your better sleep goals. Think about small motivators that will encourage you. Examples might include saving episodes of a favorite show on DVR, having a small piece of dark chocolate, listening to your favorite song in the morning, indulging in a new book or new workout gear, or a spa treat.
設(shè)計(jì)一些健康的小獎(jiǎng)勵(lì)，用于你實(shí)現(xiàn)了更健康的睡眠目標(biāo)時(shí)獎(jiǎng)勵(lì)自己。想想那些能鼓勵(lì)你的動(dòng)力源，比如你最愛看的電視，吃一小塊黑巧克力，早晨聽你最愛的音樂，暢讀一本新書，或者享受一套新的運(yùn)動(dòng)裝備，或者來一次Spa。
7. Stay Consistent 堅(jiān)持到底
Consistent routines and sleep/wake times are an important part of good sleep hygiene and of developing new habits, as well.
堅(jiān)持日常習(xí)慣不變，以及固定入睡和起床時(shí)間，對(duì)于良好的睡眠衛(wèi)生和建立新習(xí)慣很重要。
Your internal sleep clock operates best with consistency, and studies even show consistent sleep wake times with healthier body weight. When you plan your sleep schedule, pick times that you can stick to within one hour all week long, even on the weekends.
習(xí)慣固定不變時(shí)體內(nèi)的睡眠生物鐘運(yùn)轉(zhuǎn)最佳，同時(shí)，有研究表明堅(jiān)持固定作息時(shí)間的人身體更健康苗條。你做作息計(jì)劃時(shí)，選擇你每天（包括周末）都能堅(jiān)持的時(shí)間，前后不超過一小時(shí)誤差。
Stick with your goals and the new routine, but don’t get discouraged if you slip up for a day or two – you can always jump back in.
堅(jiān)持新作息習(xí)慣，堅(jiān)守目標(biāo)。如果有一兩天沒做到也不必沮喪——你總是可以重新開始。
Remember, focus on the benefits of rest and make a conscious effort to prioritize sleep. Seek ways to deal with stress, and make better rest a reality by planning and sticking to a consistent schedule, with goals and rewards to motivate you along the way.
你需牢記，要聚焦于休息的益處，致力于將睡眠作為重中之重。尋求應(yīng)對(duì)壓力的各種辦法，用計(jì)劃和堅(jiān)持固定作息來創(chuàng)造更好的睡眠，設(shè)定目標(biāo)，并在目標(biāo)實(shí)現(xiàn)的過程中以獎(jiǎng)勵(lì)激勵(lì)自己。
What encourages you to sleep better? How do you make a rest a priority in your routine?
你受何影響想改善睡眠？你如何把休息提到日程重點(diǎn)？
——想法——
1. 自從關(guān)于早起的話題流行起來以后，大量文章都鼓勵(lì)我們把起床的時(shí)間提前再提前，仿佛一個(gè)人要是不能早上5點(diǎn)起床學(xué)習(xí)、工作，他就和一條咸魚沒有什么區(qū)別了。然而早起的前提是充足的睡眠，否則即便是早上成功的離開被窩，一個(gè)睡眠不足、精神恍惚的人，恐怕也不會(huì)有什么學(xué)習(xí)效率或者創(chuàng)新的建樹。就算是《吉田醫(yī)生哈佛求學(xué)記》作者吉田穗波（書評(píng)點(diǎn)這里），為了錯(cuò)開帶孩子和上班的時(shí)間，早上3點(diǎn)起床學(xué)習(xí)，最后沖刺進(jìn)了哈佛就讀，她可是前一天晚上9點(diǎn)就睡覺的人哦，到了早上3點(diǎn)其實(shí)已經(jīng)休息了6個(gè)小時(shí)了。
對(duì)我本人而言，我每天睡眠7小時(shí)左右就足夠了，每天大概晚上10點(diǎn)到11點(diǎn)休息，因此，早上6點(diǎn)左右起床是合適的。深度睡眠、休息充分的前提下，5點(diǎn)起床也是可以實(shí)現(xiàn)的。偶爾有睡眠狀態(tài)不太好，可能會(huì)順應(yīng)身體的需求推到7點(diǎn)，或者8點(diǎn)才起床。總而言之，充足的休息才是高效學(xué)習(xí)或工作的前提。早起不過是充分休息的副產(chǎn)品，通過早起，獲得更多學(xué)習(xí)或工作的時(shí)間資源。所以，早起既不是原因，也不是目的。
2. 在完成一項(xiàng)長(zhǎng)期項(xiàng)目的過程中，每個(gè)人都需要給自己一點(diǎn)獎(jiǎng)勵(lì)。無論是逐漸調(diào)整作息，習(xí)慣早起，還是每天持續(xù)學(xué)英語，或者堅(jiān)持運(yùn)動(dòng)以期減肥。人性是趨利避害的，是貪圖安逸的。當(dāng)我們主動(dòng)放棄了安逸，規(guī)劃自己向更高階邁進(jìn)時(shí)，就需要階段性的給自己獎(jiǎng)勵(lì)。我就是采用每減5公斤給自己買一件小禮物的辦法，從3月到現(xiàn)在已經(jīng)減了13公斤。雖然進(jìn)度不算快，但勝在持續(xù)不反彈，采用的方法也比較健康，不激進(jìn)，而且成本相對(duì)較低。
3. 當(dāng)計(jì)劃被打亂，或者預(yù)期目標(biāo)沒實(shí)現(xiàn)時(shí)，不要抓狂，也不要自暴自棄。這一點(diǎn)在長(zhǎng)期減肥過程中尤其重要，因?yàn)樯眢w并不遵循簡(jiǎn)單的加減法規(guī)則，也許一段時(shí)間的限制飲食和運(yùn)動(dòng)之后，體重并沒有變化，甚至還有可能出現(xiàn)上漲。這種時(shí)候最需要保持冷靜，客觀觀察，究竟是時(shí)間尚短，努力還未發(fā)揮作用，還是采用的方法并不適合自己，或不適合這個(gè)階段。從而針對(duì)性的采取行動(dòng)，或者持續(xù)執(zhí)行原計(jì)劃，或者增加一些新的內(nèi)容，或者干脆全盤取消，采取新的計(jì)劃和行動(dòng)。
讀完本文全部?jī)?nèi)容，你們有什么想法呢？請(qǐng)告訴我。
原文：How to Rewire Your Brain for Better Sleep
作者：ROSIE OSMUN
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