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  • Hi, I'm Aki. So today, I'd like to introduce you to the 5 habits that I developed to relax and have the best sleep.

    嗨,我是 Aki。今天,我想向大家介紹我為了放鬆和獲得最佳睡眠而養成的 5 個習慣。

  • 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。

Hi, I'm Aki. So today, I'd like to introduce you to the 5 habits that I developed to relax and have the best sleep.

嗨,我是 Aki。今天,我想向大家介紹我為了放鬆和獲得最佳睡眠而養成的 5 個習慣。

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