Name: 你夜不能寐的真正原因 | 英語播客 (The Real Reason You Can’t Sleep at Night | English Podcast)
Uploaded: 2025-10-25T07:23:46.000Z
Duration: 15 min 2 s

各位觀眾大家好，歡迎收看這一集的節目。

I'm really happy that you are here today.

情態助動詞 A2

Have you ever had a night when you just couldn't fall asleep?

你有沒有遇過那種晚上就是睡不著覺的時候？

I mean, your body was tired, but your mind was still awake.

意思就是，你的身體很疲倦，但你的腦袋卻還清醒著。

You lie in bed, your eyes are closed, but your ears very awake.

你躺在床上，眼睛閉著，但耳朵卻非常清醒。

You hear the cars far away, the sound of leaves, maybe frogs outside.

你聽到遠處的車聲、樹葉的聲音，也許還有外面的青蛙叫聲。

And with every sound, you think I'm still awake.

然後每一個聲音都讓你心想，我還醒著。

這種情況在我身上發生過好幾次。

I counted and counted, but sleep never came.

我數了又數，但睡眠卻遲遲不來。

Then I opened my eyes and looked at the clock.

It's already 3:00am and then the stress came.

已經三點了，然後壓力就來了。

And when this happens, many nights, it's really not good.

這樣子的情況，很多晚上的時候，真的不太好。

It takes away your energy and your good mood.

它會帶走你的精力還有你的好心情。

But in the last months, I tried a few things.

不過最近幾個月，我嘗試了一些方法。

Small changes that made a big difference.

一些小改變，卻帶來很大的不同。

Let me start with my evening eating habits.

讓我們先從我的晚餐習慣說起。

And when I finally closed my laptop, it was almost midnight.

當我終於關上筆記型電腦時，已經快午夜了。

So I went to the kitchen and made some instant noodles.

所以我走到廚房，煮了一包泡麵。

我想，這樣吃起來一定很暖和又美味。

我的肚子感覺有點沉重，還熱熱的。

I turned from side to side, but I couldn't sleep.

I thought I really shouldn't have eaten that.

Eating right before bed is not a good idea.

Our body needs time to digest and it can't sleep well at the same time.

我們的身體需要時間消化，同時也無法好好地睡。

And there is another thing I didn't think about before.

還有另一件事是我以前沒想到的。

But I didn't realize how long caffeine stays in the body.

但我沒意識到咖啡因會在體內停留這麼久。

Before, I used to drink coffee at 3 or 4pm Especially when I felt tired in the afternoon.

以前，我下午三四點就會喝咖啡，尤其是在覺得疲倦的時候。

But then in the evening, I couldn't relax or fall asleep.

但到了晚上，我就放鬆不下來，也無法入睡。

Now I try not to drink coffee or other drinks with caffeine after lunch.

現在我盡量午餐後就不喝咖啡或其他含咖啡因的飲料了。

I stopped drinking water at least one hour before going to bed.

我盡量睡前至少一小時就不喝水了。

你可能會想，為什麼水很重要。

But before, I used to drink until bedtime.

但以前，我可是喝到睡覺前才停。

And then I had to wake up every night to go to the bathroom.

After that, it was hard to fall asleep again.

Something else that helped me a lot, having a regular sleep schedule.

還有另一件對我幫助很大的事，就是規律的睡眠時間。

There was a time when I went to bed very late, around 1 or 2 in the morning, because I was watching Ceres.

有陣子我睡得很晚，大概凌晨一兩點，因為我在追《凱瑞絲》。

At first I thought, it's okay, I can sleep more tomorrow.

一開始我還想說，沒關係，明天再補眠就好。

But after a few days, I started to feel different.

不過幾天後，我就感覺不太對勁了。

During the day, I was always tired and had no energy.

白天的時候，我總是覺得疲倦，沒有精力。

And at night, I was suddenly very awake again.

到了晚上，我又突然變得非常清醒。

Then I understood I had broken my natural rhythm.

然後我才明白，我打亂了自己的自然節奏。

Since then, I try to go to bed and wake up at the same time every day.

從那之後，我試著每天都在差不多的時間上床睡覺和起床。

Of course, it's not always easy, especially on weekends.

當然，這並不總是那麼容易，尤其是在週末。

But now my rhythm is more stable and I feel sleepy more naturally at night.

但現在我的節奏比較穩定，晚上也比較自然地就會想睡。

And honestly, even when my sleep rhythm is okay, there are afternoons when I feel very tired.

說實話，即使我的睡眠節奏不錯的時候，有時候下午還是會覺得很疲倦。

有時候我的腦袋就是塞滿了東西。

Too many thoughts, too many things to do.

On those days, I allow myself to take a short nap.

當然，在那些日子裡，我會讓自己小睡一下。

But I learned a nap of 15 to 30 minutes is enough.

但我學到小睡個15到30分鐘就夠了。

如果我睡太久，反而會更疲倦。

你們知道還有什麼幫助到我嗎？

So I usually leave the window a little open at night.

所以我晚上通常會讓窗戶稍微開一點。

Before, I didn't think about it, but it's true.

Less light in the evening means more melatonin and better sleep.

晚上光線越少，褪黑激素越多，睡眠也會越好。

Now I have a darker bedside lamp and blackout curtains.

現在我有了比較暗的床頭燈和遮光窗簾。

Because street lights always used to wake me up.

因為以前路燈總是會把我弄醒。

And to be honest, one of the biggest changes was this putting away my phone at least one hour before bed.

說實話，最大的改變之一就是睡前至少一小時不滑手機。

The blue light from the screen tells your brain it's daytime.

螢幕發出的藍光會告訴你的大腦現在是白天。

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你夜不能寐的真正原因 | 英語播客 (The Real Reason You Can’t Sleep at Night | English Podcast)

episode

rhythm

instant

imagine