台北故宫博物院推背图:睡不着怎么办？

睡不着怎么办？

By Dr. Mao

作者：DR.Mao

Q: Dear Dr. Mao,

问：毛医生

When I can’t fall asleep, should I stay in bed and keep trying or get up and do something?

睡不着的时候，我应该继续让自己睡着还是起来做些其他事情呢？

A: It is important to prepare yourself for the resting period at night. Follow this simple regime:

调整好你夜晚的休息时间很重要。试试采用下面这些建议：

Do not eat at least two hours prior to going to bed; in fact, your last meal should be no later than 7 PM, and you should go to bed no later than 10PM.

睡前两小时不要进食。事实上晚七点后就不要吃东西了并且最好在十点前睡觉。

Take a 15-minute relaxing (not vigorous) walk in the fresh air about one hour prior to going to bed. Try to clear your daily calendar and not leave too many things unfinished, as these things tend to clutter the mind.

睡前一小时可以去外面散步15分钟左右，呼吸一下新鲜的空气。在此之前解决好今天要做的事，太多未完成的琐碎事会扰乱你的心情。

Ten to fifteen minutes before going to bed find a quiet, uncluttered, and comfortable room and sit in a comfortable chair with a high back. Lean against the back and stretch your legs out. Cross your ankles so that your left (if male) or right (if female) ankle overlaps your other ankle. Place your hands on your chest or upper abdomen with your left (if male) or right (if female) hand overlaps your other hand, palms facing the chest or upper abdomen, and drape your arms on your body. This should feel like you are comfortably lounging on the chair. Close your eyes and for ten to fifteen minutes and practice deep, slow, and comfortable breathing into your lower abdomen. Do not take shallow breathes into your chest. With every inhalation your lower abdomen should rise without force. This deep breathing and placement of the hands and feet will create a comfortable zone for you to prepare your body and mind for sleep.

睡前十至十五分钟可以在安静舒适的房间里，坐在高背椅上躺一会儿，舒展一下筋骨。交叉脚踝，让你的左脚踝（男）或右脚踝（女）叠在另一只脚踝上。将手放在胸部和上腹，左（男）或右（女）手放在另一只手上，手掌面向胸部或上腹，胳膊放在身体上。这样会让你舒服的靠坐在椅子上。闭上双眼，从腹部由内而外慢慢深呼吸十至十五分钟。不要用胸部进行浅呼吸。这样你的下腹在呼吸时不会用力。深呼吸加上手脚摆放的位置可以让你的身心更加顺利地做好睡觉的准备。

Do not return to daily activities afterwards, you should be ready to go to bed immediately after this exercise.

在这里输入译文做完这项活动之后就不要再去进行白天的工作了，而是应快快入睡。

Additionally, you might try the “Anxiety/Sleepless” and “Sleep” herbal formulas and “Emotional Tranquility” tea from Traditions of Tao to help calm and relax the mind and alleviate insomnia. Of course, discuss with your physician before beginning any new health regime.

顺便一提，你可以试试陶家传统的针对焦虑和失眠的药方或者静心茶来帮助镇定放松心情，缓解失眠症状。当然，在开始新的保健方法之前还是应该请教医生。