Name: 如何在半夜快速入睡（隨著年齡增長） (How to QUICKLY Fall Back Asleep in the Middle of the Night (As You Age))
Uploaded: 2025-05-12T14:35:21.000Z
Duration: 10 min 22 s

過去簡單式

Did you know that as we age, our bodies have a natural tendency to wake up more in the middle of the night?

您知道嗎，隨著年齡的增長，我們的身體會自然而然地在半夜醒來。

情態助動詞 A2

While this can be totally normal, what do you do if you struggle to fall back asleep?

雖然這完全正常，但如果您難以再次入睡，該怎麼辦呢？

to 不定詞

Well, in this video, I'm going to share with you some of my crucial tips and techniques, as well as four key things to avoid so that you can fall back asleep in the middle of the night quickly and easily.

好吧，在這段視頻中，我將與你分享我的一些重要提示和技巧，以及需要避免的四件關鍵事情，這樣你就能在半夜快速輕鬆地重新入睡。

But before we get into my sleep tips, which you're going to want to stick around for,

不過，在開始講我的睡眠小貼士之前，你一定要留心聽、

I want to answer the question of why seniors tend to wake up more in the middle of the night in the first place.

我想回答的問題是，為什麼老年人總是在半夜醒來？

So when you're falling asleep, your core body temperature rises, rises, rises until about 1030 at night.

是以，當你入睡時，你的核心體溫會升高、升高、再升高，直到晚上 10 點半左右。

Then it hits its peak and then it begins to drop.

然後達到頂峰，然後開始下降。

That drop is a signal to your brain to release melatonin.

這種下降是大腦釋放褪黑激素的信號。

Think of melatonin as sort of the key that starts the engine for sleep.

把褪黑素想象成啟動睡眠引擎的鑰匙。

Because at some point, your core body temperature will actually hit a bottom and start to go back up.

因為在某些時候，你的核心體溫會觸底並開始回升。

When it starts to go back up, this is when you actually move into a lighter stage of sleep.

當它開始回升時，就是你進入輕度睡眠階段的時候。

Typically between one and three o'clock in the morning.

Since as we age, we naturally spend less time in deep sleep.

隨著年齡的增長，深度睡眠的時間自然會減少。

These body temperature fluctuations can trigger our nighttime awakenings.

這些體溫波動會引發我們夜間驚醒。

First, let's jump into discussing things you need to be avoiding.

首先，讓我們討論一下需要避免的事情。

The reason I'm starting here is because I typically see people doing these things at night which are likely triggering their inability to actually fall back to sleep.

我之所以從這裡說起，是因為我經常看到人們在晚上做這些事情，而這些事情很可能導致他們無法真正入睡。

The first thing to avoid is waking up and looking at the clock.

I know this sounds trivial and in the grand scheme of things, it's probably not the worst thing to do.

我知道這聽起來微不足道，而且從大局來看，這也許不是最糟糕的事情。

Looking at the clock and registering what time it is becomes the very thing your mind begins to fixate on.

看鐘和記錄時間成了你開始專注的事情。

You look over at the clock and see what time it is.

你看看時鐘，看看現在幾點了。

Then you instantly do the mental math and determine how much time you have left to sleep.

然後，你就會立即進行心算，確定自己還有多少時間可以睡覺。

You're back to that time of night that you hate.

你又回到了那個你討厭的夜晚。

This is exactly the kind of cycle that builds anxiety by increasing your heart rate.

這種循環正是通過提高心率來製造焦慮的。

The one metric that you must know is that you must have a heart rate of 60 beats or below to enter into a state of unconsciousness.

您必須知道的一個指標是，心率必須達到或低於 60 次才能進入昏迷狀態。

So the goal here is to avoid an increased heart rate altogether by not looking at the clock.

是以，這樣做的目的是通過不看錶來完全避免心率加快。

So the second thing to avoid is looking at your phone.

是以，第二件要避免的事就是看手機。

這有點不費吹灰之力，但我明白。

Basically, everyone sleeps next to their phones.

基本上，每個人都睡在手機旁邊。

It's very easy to just reach over, grab it, and either check the time or see if you have any notifications.

只需伸手拿起，就可以查看時間或是否有任何通知，非常方便。

While I see this more often with my younger patients, it is becoming more common with my seniors as well.

雖然這種情況在我的年輕病人身上比較常見，但在老年人身上也越來越常見。

If your phone isn't already on the lowest dimmer setting, the light from your phone can activate your brain, which makes it harder to relax.

如果你的手機還沒有調到最暗，手機發出的光會激活你的大腦，使你更難放鬆。

And number two, you're increasing your heart rate, which is the opposite of what I need you to be doing.

其次，你會增加心率，這與我需要你做的恰恰相反。

The third thing to avoid, and I hate to say it, is getting up and going to the bathroom.

第三件要避免的事，我不想說，就是起床上廁所。

If you got to go to the bathroom, please go to the bathroom.

But a lot of my seniors, they wake up in the middle of the night and they say to themselves, well, maybe I have to go.

但我的很多長者，他們會在半夜醒來，然後對自己說，也許我得走了。

This can be incredibly disruptive for you getting back to sleep.

這會極大地影響您的睡眠品質。

Remember, in order to enter into a state of unconsciousness, you need a heart rate of 60 or below.

記住，要進入昏迷狀態，心率必須在 60 或以下。

So here's what happens when you wake up to go to the bathroom.

所以，當你醒來上廁所時，就會發生這樣的事情。

Well, you go from a lying position to a seated position to a standing position.

And when you walk over to the bathroom and then come all the way back to your bed, what do you think you just did?

當你走到浴室，然後一路回到床上，你覺得你剛才做了什麼？

You just raised your heart rate, which puts you at a disadvantage when trying to fall back asleep.

你剛剛提高了心率，這會讓你在試圖再次入睡時處於不利地位。

Please don't stress yourself out too much here.

I don't want you to think that if you get up to pee, you'll never be able to fall back asleep.

我不想讓你覺得，如果你起來小便，你就再也睡不著了。

Sometimes having to pee is what's keeping you up.

It's just something for you to be aware of next time you wake up, because it could be something that you control.

這只是你下次醒來時要注意的事情，因為這可能是你可以控制的事情。

The last thing to avoid is turning on the lights.

This is typically associated with either getting up and going to the bathroom or going to get some water or a snack from the fridge in the kitchen.

這通常與起床上廁所或去廚房冰箱拿水或零食有關。

Light can significantly affect an individual's circadian rhythm.

光線會嚴重影響人的晝夜節律。

Circadian rhythms are internal patterns that change over a 24-hour cycle in response to environmental cues.

晝夜節律是一種內部模式，在 24 小時的週期內隨著環境線索的變化而變化。

For example, light alerts the body when to be awake, while darkness signals the body to feel more tired.

例如，光線會提醒身體何時應該清醒，而黑暗則會讓身體感覺更累。

So when a person is exposed to artificial light, it can confuse the body into thinking it should be more awake at times when it should be resting.

是以，當人暴露在人造光下時，會讓身體產生困惑，以為自己應該在本該休息的時候更加清醒。

If you have to get up, I'd recommend keeping a small nightlight either in your bathroom or in your kitchen to minimize the amount of disruption that you might be experiencing.

如果您必須起床，我建議您在浴室或廚房裡放一盞小夜燈，以儘量減少可能出現的干擾。

Another helpful tip would be to keep a glass of water on your nightstand so you don't have to get up out of bed in case you're thirsty.

另一個有用的建議是在床頭櫃上放一杯水，這樣口渴時就不必起身下床了。

OK, Dr. Bruce, well, what happens if I'm avoiding all of those things and I still struggle to fall back asleep?

好吧，布魯斯博士，那麼，如果我避免了所有這些事情，但仍然難以再次入睡，會發生什麼情況呢？

Well, I'm glad you asked because now we're going to talk about some of those critical tips and techniques to help you get back to bed.

很高興你這麼問，因為現在我們要討論一些關鍵的技巧和方法，幫助你回到床上。

But I do want to pause here really quick and ask, if you like this kind of sleep content, please do me a huge favor and like this video and subscribe to the channel below.

不過，我還是想在這裡簡單說一下，如果你喜歡這類睡眠內容，請幫我一個大忙，喜歡這個視頻並訂閱下面的頻道。

It really means a lot to us here at Sleep Doctor, and that support allows me to keep making this kind of content for you guys in the future and hopefully improving your sleep out there.

這對我們睡眠醫生來說意義重大，這種支持讓我今後能繼續為你們製作這樣的內容，希望能改善你們的睡眠。

Also, if you're consistently waking up tired or feel overly groggy during the day, it might be worth getting screened for sleep apnea, especially if you snore.

此外，如果你總是疲倦地醒來，或者白天感覺過於昏昏沉沉，可能值得做睡眠呼吸暫停篩查，尤其是如果你打鼾的話。

It's way more common than you might think, especially in seniors.

這種情況比你想象的要普遍得多，尤其是在老年人身上。

And unfortunately, four out of five people with sleep apnea don't even know that they have it.

不幸的是，五分之四的睡眠呼吸暫停患者甚至不知道自己患有這種疾病。

The good news is that there's a whole host of treatment options out there that can make a dramatic improvement in not just your sleep, but to be fair, your overall health.

好消息是，現在有一大批治療方案，不僅能顯著改善睡眠，而且還能改善整體健康。

Another piece of good news, you don't need to go to a sleep lab or see a sleep specialist to be screened for it.

另一個好消息是，您不需要去睡眠實驗室或看睡眠專家就能進行篩查。

There are now these super high quality home sleep tests that allow you to test yourself from the comfort of your own bed, and you can get your results back within just a couple of days.

現在有了這種超高品質的家庭睡眠測試，您可以在自己舒適的床上進行測試，幾天之內就能得到結果。

So if you've consistently struggled with your sleep and you can't seem to do anything about it, do me a favor.

所以，如果你一直在睡眠問題上掙扎，卻似乎無能為力，請幫我一個忙。

Click the link down in the description and order a home sleep test.

點擊描述中的鏈接，訂購家庭睡眠測試。

Seriously, it's worth just getting tested even if just to rule out sleep apnea.

說真的，哪怕只是為了排除睡眠呼吸暫停，也值得去做個檢查。

My number one favorite technique I tell people to do if they're struggling to fall back asleep is called 4-7-8 breathing.

我最喜歡告訴人們在難以入睡時要做的第一項技巧叫做 4-7-8 呼吸法。

If you've heard of this already, that's great.

如果您已經聽說過，那就太好了。

And if not, it's a simple breathing technique to follow.

如果沒有，這也是一種簡單的呼吸技巧。

All you do is breathe in for a count of four, you hold for a count of seven, and then you breathe out for a count of eight.

你要做的就是吸氣 4 次，保持 7 次，然後呼氣 8 次。

You're not going to push air in and out really hard.

This is a gentle breath filling in your lungs, holding, and then pushing the air out.

這是一種輕柔的呼吸，將空氣吸入肺部，保持住，然後將空氣推出。

What this does is it forces you to use your entire lung to breathe as opposed to shallow breathing, which has only been filling up about half of your lung.

這樣做的目的是迫使你用整個肺來呼吸，而不是淺呼吸，因為淺呼吸只能填滿大約一半的肺。

By extending your breath, you use the entire lung and your heart no longer has to pump as many times, which is lowering your heart rate.

通過延長呼吸時間，你可以使用整個肺部，心臟也不必再泵那麼多次，從而降低了心率。

Most seniors should be able to get their heart rates to about 60 beats or below.

大多數老年人應能將心率控制在 60 次左右或以下。

但公平地說，並不是每個人都能做到。

If you are someone whose heart rate will not go to 60, then just focus on getting your heart rate as low as 10 to 15 beats lower than what it is when you're just lying down.

如果你的心率不會達到 60，那麼只需集中精力讓你的心率比躺下時低 10 到 15 次。

Trust me, lowering it a little bit can go a long, long way.

相信我，稍微降低一點會有很大的幫助。

So the second technique you can try is doing a mind-focusing technique.

是以，你可以嘗試的第二種技巧是進行思想集中。

This is something I personally do anytime I'm experiencing some level of restless sleep.

每當我睡得不安穩時，我都會這樣做。

You're going to think this is crazy and it's a new form of counting sheep.

你會覺得這太瘋狂了，這是一種新的數羊方式。

It's called counting down from 300 by threes.

Close your eyes and you start at 300 and then you count down to 297, 294, 291.

閉上眼睛，從 300 開始，然後倒數到 297、294、291。