Getting a good night's sleep is very important and has a lot of benefits, but we won't get into that. I'm sure you already know you're not the best version of yourself when you're not getting enough sleep.

睡個好覺是非常重要的，而且有很多好處，但我們不談這個。我相信你已經知道，當你睡眠不足的時候，你就不是最好的自己了。

So the first thing you need to know is the most common reason people can't fall asleep is anxiety. So we'll start with the first tip, being: "Writing down your thoughts."

那麼首先你要知道的是，人們最常見的睡不著的原因就是焦慮。所以我們先從第一個小竅門開始，是：寫下你的想法。

Writing down your thoughts on a sheet of paper has been proven to work very well at getting rid of the constant thoughts that keep haunting you.

事實證明，在一張紙上寫下你的想法，對擺脫不斷困擾你的想法非常有效。

You could be thinking "What am i going to do about tomorrow's interview?"

你可能會想 「明天的面試我該怎麼？」

So you just write down all your thoughts about that and suddenly you'll feel a relief. It's like throwing your worries away.

所以你只要把你所有的想法都寫下來，突然間你就會覺得很輕鬆。這就像把你的煩惱丟掉一樣。

The second tip is: "Being active during the day."

第二個建議是：白天要活躍。

Sleeping is when the recovery process takes place, so when you exercise during the day, or do some physical work, by the time you go to bed your body will want to recover from that work.

睡眠是恢復過程的時候，所以當你白天運動，或者做一些體力勞動的時候，到了睡覺的時候，你的身體就會想從這些工作中恢復過來。

So, you'll fall asleep before you know it, especially if it was an intense session of exercise.

所以，你會在不知不覺中就睡著了，尤其是在激烈的運動中。

The third tip is: "You my friends need to embrace the darkness."

第三條建議是：我的朋友，你需要擁抱黑暗。

Light of any kind has a suppression effect on the production of the sleep inducing hormone,"Melatonin," and especially bright artificial lights like the ones from your TV, computer, or smartphone.

任何形式的光線都會對誘導睡眠的激素「褪黑素」的產生產生抑制作用，尤其是明亮的人造燈光，如電視、電腦或智能手機的燈光。

So cutting down on these an hour or two before going to bed will help your body get ready to fall asleep.

所以，在睡覺前一兩個小時減少這些，會幫助你的身體做好入睡的準備。

But if you can't stay away from your phone that long then make sure you keep the brightness down.

但如果你不能離開手機那麼久，那麼一定要把亮度調低。

The fourth tip is: "Don't try to sleep."

第四條建議是：別試圖睡覺。

One thing you need to understand about falling asleep is that it's supposed to be effortless.

關於入睡，你需要明白的一點是，入睡應該是毫不費力的。

If you try to fall asleep and you don't sleep instantly, you'll start worrying about not getting enough sleep or being tired the next day.

如果你想入睡，卻沒有立即入睡，你就會開始擔心睡眠不足或第二天疲憊。

So, just let it come naturally and don't even try. When you feel sleepy, go to bed.

所以，讓它自然而然地發生，甚至不要嘗試。當你覺得困了，就去睡覺。

Tip number five: "The clock is your enemy."

提示五：時鐘是你的敵人。

The more you check the time the more worried you will be. So just ignore the time.

你越看時間越擔心。所以就不要理會時間了。

Whatever you use to check the time when you're in bed, just get rid of that, whether that is your phone or your alarm clock.

不管你在睡覺的時候用什麼來查看時間，只要把它扔掉就好了，不管是手機還是鬧鐘。

If you need the alarm clock to wake you up then just turn it away from you so you can't see the time.

如果你需要鬧鐘來喚醒你，那麼只要把它轉過去，讓你看不到時間就可以了。

Tip number six: "The last and the golden tip is consistency."

技巧六：最後一個也是黃金技巧是一致性。

If you're consistent with the time you go to bed and the time you wake up, it will be very easy to fall asleep every single day.

如果你睡覺的時間和起床的時間一致，每天都會很容易入睡。

If you follow this tip alone I can guarantee you falling asleep will no longer be a problem.

如果你單單按照這個小竅門，我可以保證你入睡將不再是問題。

It's gonna take some discipline, but it's worth it.

這需要一些紀律，但這是值得的。

Thanks for watching. If you like the video make sure you subscribe

感謝您的觀看。如果你喜歡這個視頻，請務必訂閱。