Maybe you dropped your keys today, in the elevator shaft, but at the time of your sleep, that may guide your brain into thinking, why did you in such a hurry?

可能是因為今天你的鑰匙掉入電梯槽裡，結果在入睡前，你的大腦開始思考，自己為何要如此著急趕時間。

No matter how you like to sleep, often without tricks, the desired sleep does not come to you.

無論你多想入睡，通常沒有使用技巧，預期的睡意就不會襲來。

Today, I shall tell you 5 helpful ways, to fall asleep in less than 1 minute, that should help you out.

今天，我會告訴你五個有用的方法，幫助你在一分鐘內入睡。

Way No.1 : Walk.

方法一：散步。

Just like near the house, get some fresh air.

在家附近走一走，呼吸新鮮空氣。

In that process, the body temperature rises a little, and when it begins to fall, you will want to sleep.

走路的過程中，身體溫度會微微上升，當體溫開始下降時，你就會有睡意了。

Way No. 2 : Start to perform some tedious or monotonous work.

方法二：做一些無趣乏味的事。

For example, solving any folding puzzles, or reading any book and so on.

例如：解摺紙謎題或是讀本書之類的。

Remember how quickly you fall asleep from it, like a child.

記得你做這些事情後，可以多快就睡著，像小孩一樣。

Way No.3 : Do herbal pillow.

方法三：藥枕。

Select the appropriate soothing herbs, which you do not have allergies.

挑選適合且不會讓你過敏的舒緩草藥。

Inhaling a pleasant smell, you shall quickly fall asleep without counting all the annoying sheep.

吸入讓人愉悅的香氣，讓你不用數惱人的羊也可以快速入睡。

Way No.4 : Drink a glass of warm milk, or tea, or eat a banana, maybe a little turkey, or dried dates or cheese, as you like.

方法四：喝杯溫牛奶或茶，或吃根香蕉、一些火雞肉、乾棗或起司，看你喜歡哪個。

Tryptophan, which is found in foods, is converted into serotonin in the body.

食物中的色胺酸會在體內轉換成血清素。

Serotonin is the hormone that causes a feeling of emotional well-being and relaxation.

血清素是種會產生情緒幸福感以及使你放鬆的賀爾蒙。

Way No.5 : Learn how to breathe correctly.

方法五：學習正確地呼吸。

There is a certain technique that will help you fall asleep within a minute.

有一個能幫助你在一分鐘內入睡的方法。

This method is called "4-7-8".

這個方法叫「4-7-8」。

First, you must breathe quietly through your nose for 4 seconds.

首先，你要靜靜地用鼻子吸氣 4 秒鐘。

Then hold your breath for 7 seconds.

然後憋氣 7 秒鐘。

Now, exhale through your mouth for 8 seconds.

接著再用嘴巴吐氣 8 秒。

During this time, the slow heart rate calms your body and mind.

在這段時間，慢下來的心律會讓你的身體和頭腦冷靜下來。

Repeat the exercise a few times and see the result.

重複幾次這個方法，並看看結果。

I hope my advice will help you fall asleep quickly.

希望我的建議能幫助你快速入睡。

If you want to learn more about how to fall asleep in less than 1 minute, and learn to calm your mind, using a very amazing program, click the link below this video.

如果你想更加了解如何在一分鐘內入睡，並學會如何將心靜下來，你可以點下方的連結觀看一個非常棒的節目。

So here I am Sarah signing off and, thanks for watching.

我是 Sarah，謝謝收看。