Name: 睡不著怎麼辦？ (What If You Can't Fall Asleep?)
Uploaded: 2026-02-05T17:07:59.000Z
Duration: 3 min 24 s

動名詞

Getting a good night's rest is important to your physical and mental health.

睡個好覺對身心健康都很重要。

But for many people, falling asleep can be a challenge.

但對很多人來說，入睡卻是一大挑戰。

There are a lot of different reasons why this could be the case, such as overstimulation from electronics, sound or light disturbances, certain medications, or stress.

原因有很多，像是電子產品過度刺激、聲音或光線幹擾、某些藥物，或是壓力等等。

Identifying and eliminating the cause can get you over that hurdle.

找出並排除原因，就能讓你跨過這個難關。

But if you're still having trouble, there are other things you can do to help you fall asleep.

但如果還是睡不著，還有其他方法可以幫助你入睡。

What it all comes down to is relaxation, baby.

一切的關鍵就在於放鬆，寶貝。

When you're in bed and ready to sleep, after you've gotten rid of any sources of stimulation, it's time to relax your body and mind.

當你躺在床上準備睡覺，排除所有刺激源之後，就是時候讓身心放鬆了。

Since that's easier said than done because, you know, it seems like the whole world is falling apart around you.

不過這說起來容易做起來難，因為你知道，感覺整個世界都要崩塌了。

Let's go over a few different relaxation methods.

我們來介紹幾種不同的放鬆方法。

The first is controlled breathing, or pranayama breathing.

第一種是控制呼吸，也就是呼吸法。

This is a series of slow, deep breaths, in through your nose and out through your mouth.

這是一連串緩慢、深長的呼吸，從鼻子吸氣，從嘴巴吐氣。

Scientists believe this has an effect on both the nervous system and the production of melatonin, which helps to relieve stress and promote relaxation.

科學家相信這會影響神經系統和褪黑激素的產生，有助於減輕壓力、促進放鬆。

The first relaxation method you can try is mindfulness meditation.

你可以嘗試的第一種放鬆方法是正念冥想。

This couples slow, steady breathing with focusing on the moment.

這結合了緩慢、穩定的呼吸，以及專注於當下。

Studies have found that it helps to manage stress and reduce anxiety.

研究發現，這有助於管理壓力、減輕焦慮。

One way of doing this is through body scan meditation.

其中一種練習方式是身體掃描冥想。

This works by paying attention to the things your body is experiencing, like the position of your head or the sensations in your legs.

這種練習透過關注身體的感受來進行，像是頭部的位置或腿部的感覺。

This helps you keep your focus on what's happening right now.

這能幫助你專注於當下正在發生的事情。

Or you could try progressive muscle relaxation.

你也可以試試漸進式肌肉放鬆法。

This method was reportedly used by Navy airmen during World War II to fall asleep in just two minutes, and

據說這種方法曾被二戰時期的海軍飛行員使用，能在兩分鐘內入睡，

some military service members still use it today.

In this method, while you slowly breathe in and out, you tense and then relax each group of your muscles working your way down your body.

在這個方法裡，你一邊緩慢地呼吸，一邊有意識地收緊再放鬆身體的各個肌群，從頭到腳。

While this technique was developed to help patients with anxiety, studies have found that it can also effectively treat chronic insomnia and reduce the time it takes to fall asleep.

雖然這項技巧最初是為了幫助焦慮症患者，但研究發現它也能有效治療慢性失眠，並縮短入睡時間。

Another method that has demonstrated its abilities to fight insomnia and improve sleep is imagery training, also called guided imagery or visualization.

另一種被證實能對抗失眠、改善睡眠的方法是意象訓練，也稱為引導式意象或視覺化。

In this method, you calm down by picturing a relaxing place and focus on all the details.

在這個方法裡，你透過想像一個讓你放鬆的地方，並專注於所有細節來讓自己平靜下來。

How it looks, sounds, feels, smells, and tastes.

它的樣子、聲音、觸感、氣味和味道。

Like right now, I'm on my brain island, relaxing on a lounge chair.

就像現在，我在我的大腦島上，悠閒地躺在躺椅上。

Bob hasn't asked me 692 times to make macaroni squares, whatever the heck that is.

Bob 從來沒有問過我 692 次要做通心粉方塊，不管那是什麼鬼東西。

And you can hear the imaginary waves crash into the brain because the animator downloaded a sound effect for it anyway.

你甚至可以聽到想像中的海浪拍打著大腦，因為動畫師 anyway 下載了音效。

While these methods may take some time to master, with a little practice, soon you'll be sleeping like a baby.

雖然這些方法可能需要一點時間來學會，但只要稍微練習一下，很快你就能睡得像個嬰兒一樣。

So does it take you a long time to fall asleep?

所以你睡覺會花很久的時間嗎？

Let me know in the comment section below.

Or tell me what should I talk about next?

Subscribe and click the bell so you're notified every time we upload a new video.

訂閱並點擊小鈴鐺，這樣每次我們上傳新影片時你都會收到通知。

And click the like button because it really helps us out.

然後點擊喜歡的按鈕，這對我們很有幫助。

Click here to watch this video we did on sleep and click here to watch this video.

點這裡看我們之前做的睡眠影片，還有點這裡看這個影片。

You can also check out the team at Lifespan that powers Life Noggin down in the description.

你也可以在說明欄找到 Life Noggin 的團隊 Lifespan。