If you follow these habits, you'll not only be released from the daily stress or anxiety, but will also be able to relax and sleep happily.

如果你能遵循這些習慣，你不僅能從日常的壓力或焦慮中解脫出來但也能放鬆身心，快樂入眠。

At the same time, you can wake up super fresh in the morning, so please look forward to it.

同時，早上醒來也能超級神清氣爽，敬請期待。

Here we go!

我們開始吧！

First, take a bath.

第一個習慣，泡澡。

Japanese love to take a bath.

日本人喜歡洗澡。

Normally, Japanese people take a bath every day at night, and I take this habit as the best event before ending the day.

通常，日本人每天晚上都會洗澡，我認為這種習慣是結束一天工作前的最佳活動。

"Awwww... I'm so happy!"

「喔～我好開心！」

I really love the happy moments when I soak in the bath after working hard.

我很喜歡辛苦工作後泡澡的幸福時光。

Apparently, some studies have shown that there are lots of health advantages [in] taking a bath.

顯然，一些研究顯示泡澡對健康有許多好處。

Firstly, your tiredness goes away by improving blood circulation.

首先，透過改善血液循環來消除疲勞。

Secondly, your muscles and joints will relax by being free of gravity.

其次，擺脫重力後，肌肉和關節會得到放鬆。

And lastly, the moderately good water pressure massages your whole body.

最後，適度的水壓可以按摩全身。

That's why I call it "the best meditation", as your everyday stress and tiredness get removed by taking a bath.

這就是為什麼我稱它為「最好的冥想」，因為你每天的壓力和疲憊都能通過泡澡得到消除。

But actually, [there's] one more thing.

其實，還有更多好處。

It'll improve the quality of your sleep as well.

它還能改善你的睡眠品質。

It relates to the core body temperature very deeply.

它與核心體溫的關係非常密切。

What does it mean?

這意味著什麼？

It's said that people can have a good sleep by decreasing their core body temperature when they're asleep.

人們可以通過降低睡眠時的核心體溫來獲得「良好睡眠」。

The habit of soaking in the bath helps you bring down this core body temperature.

泡澡的習慣有助於降低核心體溫。

"Wait, doesn't the bath make it higher?" You might think so.

「等等，泡澡的話體溫不就更高了嗎？」你可能會這麼想。

Yes, the core body temperature actually goes up when you take a bath.

是的，洗澡時核心體溫確實會升高。

But as you take a bath, your blood vessels open, releasing heat, and as a result, your core body temperature becomes lower than usual.

但在洗澡時，血管會打開，釋放出熱量，所以，你的核心體溫會比平時低。

If I show that in a graph, it looks like this:

如果用圖表表示，就會是這樣：

Let me explain.

我來解釋一下。

Let't say around 90 minutes before going to bed, you soak in a bath at 40°C for 15 minutes.

比方說，睡前 90 分鐘左右，在 40°C 的浴缸中浸泡 15 分鐘。

Your core body temperature will go up 0.5℃, and it'll go down to the normal temperature after 90 minutes.

你的核心體溫會升高 0.5℃，90 分鐘後會降至正常體溫。

The core body temperature tends to go down for the amount it went up, so it'll go down even more after all.

體溫升高多少，核心體溫就會下降多少，所以，它終究會下降得更多。

Because of this higher temperature drop, it has a greater relaxing effect on your body and therefore encourages good quality sleep.

由於溫度下降較快，它對身體的放鬆作用更大，所以，它有助於提高睡眠品質。

By the way, if you don't take a bath, your body temperature will only decrease gradually.

順便說一句，如果不洗澡，體溫只會逐漸下降。

Depending on where you live, it might be difficult to soak in the bath every day.

根據你的居住地，可能很難每天泡澡。

But even a hot shower can have a great relaxing effect on your body, so please give it a try if possible.

不過，即使是洗個熱水澡，也能對身體起到很好的放鬆作用，所以，如果可能的話，請試一試。

Second, do some stretching after taking a bath.

第二個習慣，洗完澡後做一些伸展運動。

After taking a bath comes my other favorite time.

洗完澡後是我另一個最喜歡的時間。

Because your muscles loosen after the bath, it'll be a perfect time to do some stretching!

因為沐浴後肌肉會鬆弛，所以這是做伸展運動的最佳時機！

I do understand that you just wanna head straight to bed after a bath or shower, but you'll be able to sleep even better after stretching and making your body more relaxed.

我理解你只想在泡澡或淋浴後直接上床睡覺，但在伸展身體並讓身體更加放鬆後，你會睡得更好。

Okay, let me briefly introduce you to some of the stretches I recently do:

好了，讓我向你們簡單介紹一下我最近做的一些伸展運動：

First, stretch muscle of shoulder blades.

首先，伸展肩胛骨肌肉。

Second, stretch your hips.

第二，伸展臀部。

Third, stretch iliopsoas muscles.

第三，伸展髂腰肌。

Fourth, stretch your hip joint.

第四，伸展髖關節。

Fifth, stand up and stretch your hamstrings.

第五，站起來，伸展後腿。

Sixth, sit down and stretch your neck.

第六，坐下來，伸展脖子。

Seventh, do zazen and corpse pose.

第七，呈打坐和屍體姿勢。

So like this, normally, I stretch the muscles or shoulder blades and hips, neck and hamstring.

通常，我會伸展肩胛骨、臀部、頸部和腿部肌肉。

I'll go into more detail in a future video

我將在以後的中詳細介紹。

You might have noticed already, but I use some aroma or incense when I do stretches.

你可能已經注意到了，我在做伸展運動時會使用一些香氛或薰香。

And incredibly, they work well for relaxing as well.

它們可以很很好地放鬆身心。

Third, aroma and incense

第三的習慣，使用香氛和薰香。

Have you ever had a moment when a particular scent triggered your memories from your past?

你是否曾有過這樣的經歷，一種特殊的香味觸發了你對往事的回憶？

For example, when I smell the scent of mosquito coils, memories of the time when I used to do fireworks at home with my family come rushing back.

當我聞到蚊香的氣味時，我和家人一起在家裡放煙花的情景就會浮現在眼前。

This phenomenon is known as the 'Proust effect,' where the sense of smell, being one of the most primitive senses among the five, has a direct and powerful impact on the brain.

這種現像被稱為「普魯斯特效應」，嗅覺作為五種感覺中最原始的感覺之一，對大腦有著直接而強大的影響。

This proves that smell has a great impact on our brains.

這證明，氣味對我們的大腦有很大的影響。

That's why things like aroma and incense relieve our daily anxiety or frustration and make us relax deeply.

這就是為什麼香氛和薰香等東西可以緩解我們日常的焦慮或沮喪，並讓我們深度放鬆的原因。

So if you do stretch at the same time, it's like feeding two birds with one scone and is highly recommended.

如果你同時做伸展運動，這就像用一塊烤餅餵了兩隻鳥，所以我強烈推薦。

Fourth, daydreaming.

第四個習慣，做白日夢。

All right, I took a bath and did some stretching, so it's time to sleep.

好了，我泡了個澡，做了些伸展運動，該睡覺了。

There's a little tip to feel the happiness a bit more.

有一個小撇步可以讓你感受到更多幸福感。

It's to daydream before going to bed.

就是在睡覺前做白日夢。

Well, we all face something bad that happens during the day, right?

我們每天都要面對一些糟糕的事情，對嗎？

For example, I'm a YouTuber who shares information to public, and I sometimes get some comments like,

例如，我是一個向大眾分享資訊的 YouTuber，我有時會收到一些像這樣的評論：

"Your statement seems superficial,"

「你的發言似乎很膚淺」、

"Your pronunciation is wrong,"

「你的發音不對」、

"I don't like Japanese."

「我不喜歡日本人」。

I try not to let it bother me, but it still gets to me sometimes.

我儘量不讓它打擾我，但有時它還是會讓我心煩意亂。

The problem is, our brains tend to go over those bad events while asleep, if you think about it before you sleep.

問題是，如果你在睡覺前一直想，我們的大腦往往會在睡覺時回憶起那些糟糕的事情。

"I was rejected; I'm so useless."

「我被拒絕了，我真沒用。」

Isn't it so sad if you keep thinking about it while you sleep?

如果你在睡覺時一直想著這件事，是不是很悲哀？

You can never be happy and recover from tiredness if you think such things.

如果你有這樣的想法，你就永遠不會快樂，也永遠不會從疲憊中恢復過來。

But good thing is we can use this structure in a different way.

但好在我們可以用不同的方式使用這種結構。

Try thinking about the bright side before going to bed, even if your day wasn't that great.

試著在睡覺前想想好的一面，即使你今天過得並不開心。

For example, I imagine a scene where lots of people are smiling with my future book in their hands.

例如，我會想像這樣一個場景：很多人手裡拿著我未來出版的書。

I find that engaging in exciting daydreams like that helps alleviate anxiety, allowing me to sleep deeply.

我發現做這樣的令人興奮的白日夢有助於緩解焦慮，讓我睡得更香甜。

And when I wake up in the morning, I can think to myself, "I've got this."

當我早上醒來時，我可以對自己說：「我可以的。」

Tonight, too, I find myself grinning.

今晚，我也發現自己咧嘴笑了。

Fifth, express gratitude to your heart before going to bed.

第五個習慣，睡前表達內心的感激之情。

After grinning, there's one more thing I'd like you to do.

笑完之後，我還想讓你做一件事。

This is a method I heard from my friend, and thought it was a great way.

這是我從朋友那裡聽來的方法，覺得很不錯。

First, rub your hands together to warm them up.

首先，搓熱雙手。

Second, place those warm hands on your heart.

其次，把這雙溫暖的手放在你的心上。

Feel the warmth of your hands on your chest .

感受雙手在胸前的溫暖。

Third, speak to your heart

第三，直抒胸臆。

Like "Thank you for tirelessly working today as well."

像是「謝謝你今天不辭辛勞地工作。」

And take a deep breath.

深吸一口氣。

By doing this, even if there were unpleasant moments, you can express gratitude for the very fact that you're alive.

這樣做，即使有不愉快的時刻，你可以表達對自己活著這一事實的感激之情。

Well, thank you for always watching my videos

感謝你一直觀看我的影片。

Good night.

晚安。

Oops, good night again.

哎呦，再說一次晚安。