Name: 讓您更快入睡、睡得更香的 14 個小竅門 (14 Tips to Fall Asleep Faster & Sleep Better)
Uploaded: 2025-05-12T14:08:13.000Z
Duration: 9 min 25 s

情態副詞

setting yourself up for a great night's sleep actually starts from the moment you wake up.

讓自己睡個好覺，其實從起床的那一刻就開始了。

反身代名詞

So let's talk about what you should be doing throughout the day to make sure that you can set yourself up for a great night's sleep tonight. Step number one is a consistent wake-up time.

是以，讓我們來談談你一整天都應該做些什麼，以確保今晚能睡個好覺。第一步是保持一致的起床時間。

程度副詞

So the first thing I want you to do is to make sure you have a consistent wake-up time even on the weekends. I know, I know, everybody's like rolling their eyes. Trust me on this one, it's important. This helps dictate the consistency of melatonin production at night.

所以，我要你做的第一件事就是確保你有一個穩定的起床時間，即使是在週末。我知道，我知道，每個人都在翻白眼。相信我，這一點很重要。這有助於決定晚上褪黑激素分泌的一致性。

Let me explain to you the biology. So when you wake up, your brain slowly turns off melatonin.

我來給你解釋一下生物學原理。當你醒來時，大腦會慢慢關閉褪黑激素。

Your body starts its own internal clock for when you need to go to sleep. It's about 14 hours later, or rather after you wake up. So if you're waking up at inconsistent times during the week, that means that you're producing melatonin at night inconsistently.

你的身體會啟動自己的內部時鐘，決定何時需要入睡。大約在 14 個小時之後，或者說在你醒來之後。是以，如果你一週內醒來的時間不一致，就意味著你晚上分泌褪黑激素的時間不一致。

That's going to contribute to your sleeplessness and probably your insomnia.

這會導致你失眠，甚至可能失眠。

Number two, sunshine. So do me a favor, walk outside and get 15 minutes of sunshine. Believe it or not, 15 minutes is the exact amount of time that you need for your body to actually start producing vitamin D. Remember, vitamin D is also a circadian pacemaker, so this is actually going to be beneficial to strengthen that whole sleep cycle. This gets your body in sync with the sun, which is an important cue for melatonin production, both starting and stopping.

第二，陽光。所以，幫我個忙，到外面走走，晒 15 分鐘的太陽。信不信由你，15 分鐘正是你的身體開始產生維生素 D 所需要的時間。請記住，維生素 D 也是晝夜節律的調節器，所以這實際上有利於加強整個睡眠週期。這能讓你的身體與太陽同步，而太陽是褪黑激素開始和停止分泌的重要提示。

Hydration is another biggie. The first thing that should cross your lips in the morning is not coffee, but water. I tell people all the time, you want to hydrate, not caffeinate. Most people don't know it, but sleep in and of itself is a dehydrative event. You lose about a half to one full liter of water every single night while you sleep. So what I tell people to do is keep a glass of water next to your bed, and do me a favor, wait after you wake up in the morning a full 90 minutes before you have that first cup of coffee. Here's why that's important. When you wake up in the morning, in order to exit a state of unconsciousness, you need two hormones, both cortisol and adrenaline, and they both wake you up. When your brain has got cortisol and adrenaline going on all over it, guess what? Adding caffeine to it isn't going to do you a whole lot of good, but adding water to it will. Waiting 90 minutes, then we see your adrenaline and your cortisol naturally start to drop. If you have your cup of coffee, then it actually boosts the cortisol and the adrenaline. You get a little bit more bang for your buck. You've woken up, you've gotten your dose of sunshine, you've hydrated yourself, what should you eat? It's important to start your day with a high-protein, low-carbohydrate breakfast. So you make yourself an omelet with cheese, maybe a little bacon if you don't eat pork, maybe some beef or some chicken, or Greek yogurt and granola. Make it a light breakfast, though, something healthy to get your body moving.

補充水分是另一項重要任務。早上起床後，首先要做的不是喝咖啡，而是喝水。我經常告訴人們，你要補充水分，而不是咖啡因。大多數人都不知道，睡眠本身就會造成脫水。每晚睡覺時，你都會流失大約半升到一升的水分。是以，我告訴大家要做的就是在床邊放一杯水，然後幫我一個忙，等你早上醒來整整 90 分鐘後再喝第一杯咖啡。這很重要。當你早上醒來時，為了擺脫無意識狀態，你需要兩種荷爾蒙，皮質醇和腎上腺素，它們都能喚醒你。當你的大腦中充滿了皮質醇和腎上腺素時，你猜怎麼著？加入咖啡因對你沒有任何好處，但加入水卻可以。等待 90 分鐘

Your biggest meal of the day, especially with respect to the amount of carbs you eat, should probably be at lunch. Carbs are really going to slow you down, so try to avoid having pastries, donuts, bagels, things like that in the morning time. This gives your body a chance to burn those carbs for the rest of the day if you have it at lunch as opposed to anything else.

你一天中最重要的一餐，尤其是碳水化合物的攝入量，可能應該在午餐。碳水化合物真的會拖慢你的速度，所以儘量避免在早上吃糕點、甜甜圈、麵包圈之類的東西。如果你在午餐時吃，而不是在其他時間吃，這樣你的身體就有機會在一天的剩餘時間裡燃燒這些碳水化合物。

After lunch, here's what I want you to do. First, if you can, stop caffeine by 2 p.m.

午餐後，我希望你們這樣做。首先，如果可以的話，在下午 2 點前停止攝入咖啡因。

Remember, caffeine has a half-life of between 6 and 8 hours. So if we measure it out, if you stop at 2, 8 hours later is 10, which is kind of when most people are at least thinking about going to bed, when 50% of the caffeine will be out of your system. If you can cut it off earlier than 2 p.m., it's only going to be better, but I would say 2 p.m. is kind of the lower-level limit for you in terms of caffeine. Next, don't nap. I know what you're thinking. You didn't sleep well the other night. You're hitting that post-lunch 2 p.m. kind of woozy feeling. You just need a short nap to keep going, but by skipping a nap, you're actually building up your sleep drive, right?

請記住，咖啡因的半衰期在 6 到 8 小時之間。是以，如果我們測量一下，如果你在下午 2 點停止攝入，那麼 8 小時後就是 10 點，這也是大多數人至少考慮上床睡覺的時間，此時 50%的咖啡因會從你的體內排出。如果你能在下午 2 點前停止攝入咖啡因，效果會更好，但我認為下午 2 點是你攝入咖啡因的下限。其次，不要打盹。我知道你在想什麼。那天晚上你沒睡好。午餐後下午兩點，你會有一種昏昏欲睡的感覺。你只需要小睡一會兒就能繼續工作，但不睡午覺實際上是在增強你的睡眠動力，對嗎？

And that's important. Here's what your drive does and why you need to build it up. When a cell eats a piece of glucose, something comes out the back end. One of those things is called adenosine.

這一點很重要。以下是你的驅動力的作用，以及為什麼你需要增強它。當細胞吃下一塊葡萄糖時，後端會產生一些東西。其中一種叫做腺苷。

Adenosine works its way through your system, goes through a very specific receptor area, and then as it accumulates, you get sleepier and sleepier and sleepier. If you take that nap at 2 o'clock in the afternoon, you reduce that adenosine, and that can make it much more difficult to fall asleep. During the daytime, maybe after you've avoided the nap, I would say another important thing you could do is exercise. It doesn't need to be vigorous or even that long.

腺苷在人體內的作用是通過一個非常特殊的受體區域，然後隨著腺苷的積累，你會越來越困，越來越想睡覺。如果你在下午兩點鐘小睡一會兒，腺苷就會減少，這就會讓你更難入睡。在白天，也許在你避免午睡之後，我想說你可以做的另一件重要事情就是運動。運動不需要很劇烈，甚至不需要很長時間。

You don't have to run a marathon here, but some movement of your body every day is incredibly important. Start with maybe 10-15 minutes of cardio. And when I'm talking about cardio,

在這裡，你不一定要跑馬拉松，但每天活動一下身體是非常重要的。從 10-15 分鐘的有氧運動開始。我說的有氧運動是指

I'm saying walking. You don't have to go run, all right? I want you to work up to a heart rate that hits about 60-70% of what your maximum heart rate should be. If you don't know what that is, then you take the number 220 and subtract your age, and that will give you a good guesstimate of what your maximum heart rate should be. Then take about 60-70% of that. So regardless of what kind of physical activity you're going to choose, do something. Exercise has been shown to improve sleep quality and sleep regularity. Avoid working out right before bedtime. A couple of things can happen. Number one, elevated heart rate might be incompatible with sleep, but you might increase that core body temperature, making it more difficult to sleep. Do me a favor, eat a sleep-friendly dinner. This should be low in sugar, low or no alcohol, and high in omega-3s. Think fish, veggies, nuts, seeds, stuff like that. By the way, I've put together a full set of videos about all the best vitamins and minerals that you need for healthy sleep, so check those out over on my YouTube channel. And while you're there, be sure to subscribe too. We publish two videos a week about all types of things in sleep. Okay, we're still in our evening. A few hours before bed,

我說的是走路你不用去跑步，好嗎？我希望你的心率能達到你最大心率的60%到70%。如果你不知道最高心率是多少，那麼你可以用 220 減去你的年齡，這樣就能估算出你的最高心率。然後再取其中的 60-70%。所以，無論你要選擇哪種體育活動，都要做一些。事實證明，運動可以提高睡眠品質和睡眠規律性。避免在睡前鍛鍊。可能會發生幾種情況。第一，心率升高可能與睡眠不相容，但你可能會增加核心體溫，使人更難入睡。幫我個忙，吃一頓有利於睡眠的晚餐。這應該是低糖、低酒精或無酒精、高歐米茄-3 的晚餐。想想魚、蔬菜、堅果、種子之類

I want you to be intentional about taking steps to reduce stress or anxiety that you're feeling about the day or maybe about your night of sleep. For me, I like to do something called a worry journal. So it's actually pretty, pretty easy. You can take a piece of paper and draw a line down the middle. I write on the left-hand side all the things that are kind of clogging up my brain, and then on the right-hand side, I put, you know, one thing that's going to start fixing that process. I didn't solve the problem, but I know I've made one step towards the problem that helps lower my anxiety, and I move on to the next one. And before I know it, I've kind of got almost a to-do list created for tomorrow because, by the way, when I'm lying in bed, what do you think the things are that I can't stop thinking about? What did I do today, and what do I need to do tomorrow? You can also do some light stretching or yoga to help center your breath and slow your mind. So again, all kinds of things that you can do to lower your stress but to be intentional about it. Now, I'm not the originator of this idea, but I really like it. I call it the 3-2-1 rule. And so how it works is three hours before bed, stop all alcohol. Two hours before bed, stop eating. And one hour before bed, stop fluids. Now, the last one I want to be careful about, because if your doctor wants you drinking things or you need fluids to take medication or you have constant thirst, diabetic, all those types of things, it's okay. You don't have to, you know, have that one hour. But if you're somebody that ends up waking up to go to the bathroom a whole lot, being able to stop your fluids, again with your doctor's permission, one hour before bed might be pretty helpful for you. Let's be fair. The last hour before bed, usually people are rushing around or they look down at their watch and they're like, holy cow, I didn't realize how late it was. What I want you to do is actually have a plan for that hour before bed. So what I want you to do is set an alarm on your watch, phone, or in the bedroom that actually physically goes off one hour before lights out. So as an example, if 11 o'clock is your lights out, 10 o'clock the alarm sounds, you turn it off and you get up, and then now you start to break this hour up into three 20-minute segments. So 20 minutes for just stuff that has to get done.

我希望你能有意識地採取一些措施，減輕你對一天的壓力或焦慮，或者是對晚上睡眠的壓力或焦慮。對我來說，我喜歡寫一些叫做 "憂慮日記 "的東西。這其實很簡單。你可以拿一張紙，在中間畫一條線。我在左手邊寫下所有堵塞我大腦的事情，然後在右手邊寫上，你知道，有一件事會開始解決這個過程。雖然我沒有解決問題，但我知道我已經朝著問題邁出了一步，這有助於降低我的焦慮，然後我繼續下一個問題。在我意識到這一點之前，我幾乎已經為明天制定了一個待辦事項清單，因為，順便說一下，當我躺在床上時，你覺得我無法停止思考的事情是什麼？我今天做

This is not watching the last 10 minutes of your favorite show. This is doing things that can reduce your stress in the morning time. In our house, it's getting backpacks together, getting the dogs leashes, finding shoes, all of those kind of fun things. That's what you do for that first 20 minutes. The second 20 minutes is all about hygiene. Brush your teeth, wash your face, maybe take a hot shower or bath. Whatever it is that you need to do to kind of get you there.

這不是看你最喜歡的節目的最後十分鐘。而是做一些能在早上減輕壓力的事情。在我們家，就是整理揹包、給狗拴繩子、找鞋子，所有這些有趣的事情。這就是前 20 分鐘要做的事情。後 20 分鐘則要注意衛生。刷牙、洗臉、洗個熱水澡。不管你需要做什麼，都能讓你達到目的。

And then the final 20 minutes is what I call runway to land the plane. So what I mean by that is you want some form of relaxation, meditation. You can read if you want, but it needs to be something that's kind of slow paced, kind of relaxing, not something that's going to start a big emotional discussion or make you have big emotions before bed. But again, runway to land the plane. You should be turning out the light based on your chronotype. If you don't know what your chronotype is, it's your internal biological rhythm. Each of us has a time when it's best prepared to go to sleep and when we're most productive throughout the day. And the sleep quiz that I've mentioned a couple of times before can give you some really helpful insights into your chronotype. For example, some people go to bed too early when actually a night owl, it's not a good recipe for getting a good night's sleep. Look, I know suffering from sleepless and restless nights has a major impact on the quality of your life. If you're someone who suffers from chronic insomnia, there are some really great drug-free solutions that are science-backed and can solve your insomnia for good. You can learn more about those in my video right here. This is Dr. Michael Bruce, The Sleep Doctor, wishing you sweet dreams.

最後的 20 分鐘，我稱之為 "飛機著陸跑道"。我的意思是，你需要某種形式的放鬆和冥想。如果你願意，也可以閱讀，但必須是節奏緩慢、讓人放鬆的內容，而不是會引發大的情緒討論或讓你在睡前情緒激動的內容。不過，還是那句話，飛機降落跑道。你應該根據自己的時間類型熄燈。如果你不知道你的時間型是什麼，那就是你內在的生物節律。我們每個人都有最適合睡覺的時間，也有一天中效率最高的時間。我之前提到過幾次的睡眠測驗可以讓你瞭解自己的時間型。例如，有些人太早就上床睡覺了，而實際上他是個夜貓子，這並不是睡個好覺的良方。聽著，我知