Name: 睡眠品質總是不好嗎？趕快改掉這六個壞習慣，包你能一夜好眠！(6 Obvious Things That Will Ruin Your Sleep)
Uploaded: 2024-04-21T21:01:10.000Z
Duration: 4 min 13 s

Did you know that roughly 1 in 3 adults worldwide have insomnia symptoms?

你知道全球大約每 3 個成年人中就有 1 人有失眠症狀嗎？

And about 10% of adults meet the criteria for insomnia disorder?

且約有 10% 的成年人符合失眠症的標準？

Think back to the last time you had trouble sleeping.

回想一下你上一次失眠是什麼時候。

Was there a heavy feeling in your chest that had you tossing and turning all night?

你的胸口是否有一種沉重的感覺，讓你整夜輾轉反側？

Unresolved emotional issues can leave your mind feeling too hung up to go to sleep.

未解決的情緒問題會讓你心神不寧，無法入睡。

So it's important to seek support and talk to someone about the emotional baggage you may be carrying.

所以尋求支持並向他人傾訴自己可能揹負的情感包袱非常重要。

Especially if it's seriously interfering with your sleep.

The hustle and bustle of daily life can take a toll on our mental well-being.

喧囂的日常生活會影響我們的精神健康。

And bedtime seems to be the perfect moment for our brains to replay all the worries and stresses of the day.

睡前似乎是我們的大腦回放一天所有煩惱和壓力的最佳時刻。

And when our thoughts begin to race and the stress starts to get to us, it can be difficult to wind down.

當我們思緒萬千，壓力襲來，就很難靜下心來。

Calm your mind before bedtime with relaxation techniques like deep breathing.

睡前通過深呼吸等放鬆技巧來平復心情。

Keep a bedside journal to jot down thoughts, unloading your mind and easing into restful sleep.

在床邊寫日記，記下自己的想法，卸下思想負擔，進入安穩的睡眠。

We're all guilty of looking at our phones too much before we go to bed, right?

我們都有在睡前看太多手機的習慣，對嗎？

It's all too easy to fall into a digital rabbit hole of endless scrolling or late night binge watching.

我們很容易陷入無休止的滑手機或深夜狂追劇。

But did you know that doing this disrupts our body's natural circadian rhythm?

但你知道這樣做會擾亂人體的自然晝夜節律嗎？

It overstimulates our brains and the artificial blue light emitted by those screens interferes with the production of melatonin, the hormone responsible for regulating sleep.

它過度刺激我們的大腦，而螢幕發出的人造藍光會干擾褪黑激素的分泌，而褪黑激素是一種負責調節睡眠的激素。

That's why experts advise that you stop looking at your phones at least an hour before bed.

所以專家建議你至少在睡前一小時停止看手機。

Or at the very least, turn down your screen's brightness and make it black and white to make it less stimulating.

或者至少把螢幕亮度調低，變成黑白色，以減少刺激。

For most people, the answer is usually something like washing their face or brushing their teeth.

對於大多數人來說，答案通常是洗臉或刷牙之類的事情。

But because our bodies love routine, it's important to create bedtime rituals to signal to ourselves that it's time to wind down and help us fall asleep faster.

但是，因為我們的身體喜歡例行公事，所以建立睡前儀式非常重要，它可以向我們自己發出信號，告訴我們該休息了，幫助我們更快入睡。

So find something soothing to do like gentle yoga, reading a book or listening to a podcast and make a bedtime ritual that works best for you.

找一些舒緩的事情來做，比如溫和的瑜伽、看書或聽播客，並制定一個最適合自己的睡前儀式。

Another reason why you struggle to sleep may be because of a lack of exposure to natural light.

你難以入睡的另一個原因可能是缺乏自然光的照射。

Do you spend most of your day indoors or in dimly lit places?

你每天是否大部分時間都在室內或光線昏暗的地方度過？

Experts recommend getting at least 30 minutes of natural sunlight daily to regulate your body's internal clock and promote a healthy sleep-wake cycle.

專家建議每天至少曬 30 分鐘的自然光，以調節人體內部時鐘，促進健康的睡眠-覺醒週期。

Avoid sleeping in too much during the day too, as this can make it harder for your body to distinguish between night and day.

白天也要避免睡得太沉，因為這會讓身體更難區分白天和黑夜。

American filmmaker David Lynch once said, even a bad cup of coffee is better than no coffee.

美國電影大師大衛-林奇曾說過，即使是一杯糟糕的咖啡，也比沒有咖啡好。

And while most of us would probably agree, did you know that it may be doing more harm than good to our sleep?

雖然我們中的大多數人可能都會同意這一點，但你知道這對我們的睡眠可能弊大於利嗎？

Coffee is a fantastic pick-me-up in the morning, but it stays in our system for 6-10 hours, hindering our ability to fall asleep.

咖啡是早上提神的好東西，但它會在我們的體內停留 6 到 10 個小時，妨礙我們入睡。

So, as you savour that morning brew, avoid drinking another cup 6 hours before bedtime to ensure a better night's sleep,

所以，在你品嚐清晨沖泡的咖啡時，請避免在睡前 6 小時再喝一杯，以確保更好的睡眠，

or opt out for decaf instead to satisfy your late-night cravings without any sleep-disrupting side effects.

或者選擇無咖啡因咖啡來滿足你深夜的渴望，而不會產生任何干擾睡眠的副作用。

Understanding the reasons behind your sleepless nights is the first step towards banishing them.

瞭解失眠背後的原因是擺脫失眠的第一步。

So, which of these reasons is keeping you awake at night?

那麼，是哪些原因讓你夜不能寐呢？

Got any other insightful tips you'd like to share in the comments down below?

你還有其他有見地的建議要在下面的評論中分享嗎？

If you found this video insightful, don't forget to like and subscribe for more engaging content.

如果你覺得這影片很有見地，別忘了按讚和訂閱，以獲取更多精彩內容。