Name: 躺在床上腦袋停不下來？試試專家證實有效的 4 種助眠方法吧！ (What If You Can't Fall Asleep?)
Uploaded: 2026-02-08T21:01:30.000Z
Duration: 3 min 24 s

動名詞

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

睡個好覺對你的身心健康非常重要。

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

但對許多人來說，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,

像是電子產品帶來的過度刺激、聲音或光線干擾，

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

找出並排除原因，就能幫你跨過這道障礙。

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

但如果你還是睡不著，還有其他方法可以幫助你入睡。

What it all comes down to is relaxation, baby.

When you're in bed and ready to sleep, after you've gotten rid of any sources of stimulation,

當你躺在床上準備睡覺，並且排除所有刺激來源之後，

就是時候讓身體和大腦放鬆了。

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

但這說起來容易做起來難，畢竟你知道，感覺整個世界都快崩潰了。

Let's go over a few different relaxation methods.

我們來看看幾種不同的放鬆方法吧。

The first is controlled breathing, or pranayama breathing.

第一種是控制呼吸，也稱為調息呼吸法。

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

這是一連串緩慢而深長的呼吸，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,

科學家認為，這會影響神經系統以及褪黑激素的分泌，

which helps to relieve stress and promote relaxation.

Another relaxation method you can try is mindfulness meditation.

另一種你可以嘗試的放鬆方式是正念冥想。

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

這種方法結合了緩慢而穩定的呼吸，以及專注於當下。

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

研究發現，這有助於管理壓力並減輕焦慮。

One way of doing this is through body scan meditation.

其中一種做法是身體掃描冥想。

This works by paying attention to the things your body is experiencing,

這個練習是透過注意身體正在感受的事情，

like the position of your head or the sensations in your legs.

例如頭部的位置，或腿部的感覺。

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

這能幫助你專注在當下正在發生的事。

Or you could try progressive muscle relaxation.

或者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.

據說這種方法在二戰期間曾被海軍飛行員使用，能在兩分鐘內入睡。

And some military service members still use it today.

而至今仍有一些軍人持續使用這個方法。

In this method, while you slowly breathe in and out,

在這個方法中，你一邊緩慢地吸氣和吐氣，

you tense and then relax each group of your muscles, working your way down your body.

一邊依序收緊再放鬆身體各個肌肉群，從上到下進行。

While this technique was developed to help patients with anxiety,

雖然這項技巧原本是為了幫助焦慮症患者所設計，

studies have found that it can also effectively treat chronic insomnia and reduce the time it takes to fall asleep.

但研究發現，它也能有效治療慢性失眠，並縮短入睡所需的時間。

Another method that has demonstrated its abilities to fight insomnia and improve sleep is imagery training,

另一種被證實能對抗失眠並改善睡眠的方法是意象訓練，

also called guided imagery or visualization.

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

在這個方法中，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.

包括它的樣子、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，我正待在我的大腦島上，躺在躺椅上放鬆。

Triangle Bob hasn't asked me 692 times to make macaroni squares,

Triangle Bob 沒有問我第 692 次要不要做通心粉方塊，

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

而且你甚至能聽到想像中的海浪拍打著大腦，因為動畫師下載了音效。

Anyway, while these methods may take some time to master,

總之，雖然這些方法可能需要一些時間才能上手，

with a little practice, soon you'll be sleeping like a baby.

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?

Let me know in the comment section below.

Or tell me what should I talk about next?

或者告訴我下次想聽我聊什麼主題？

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你都能收到通知。

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

也別忘了按讚，這對我們真的很有幫助。

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

點這裡觀看我們之前做過的睡眠影片，還有點這裡看另一支影片。

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

你也可以在下方說明欄看看為 Life Noggin 提供支持的 Lifespan 團隊。