日盛銀行:睡眠放松术

美国神医毛博士

Q: Dear Dr. Mao,

问：亲爱的毛大夫，

Can you recommend a relaxation technique that might clear my mind of anxiety and worry to help me fall asleep more easily?

你能推荐一个放松技巧可以消除心中的焦虑和担心，帮我轻松入睡吗？

A: It is important to prepare yourself for the resting period at night.

答：重要的是晚上休息时提前做好准备。

Follow this simple regime:

遵循这个简单的原则：

 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.

睡觉之前至少2小时不要吃东西；事实上，你的最后一餐应不晚于7点，睡觉时间应不迟于10点。

 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.

临睡前大约一小时走到空气新鲜的地方悠闲散步（不是疾走）15分钟。清除您的日程表，不要留下太多没有完成的事情，以免造成心中纠结不安。

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.

睡觉前十至十五分钟找一个安静，整洁，舒适的房间，坐在一把舒适的高靠背椅子上。背靠背部和伸展你的腿。交叉你的脚踝，让你的左（如是男性）或右（女）踝关节叠放于另一个踝关节上。双手也男左女右重叠放于胸部或上腹部，，掌心对着胸部或上腹部，双臂放松轻贴身体。应该让你自己感觉是舒服地躺在椅子上休息。闭上眼睛做十到十五分钟深呼吸，舒缓地吸气到你的小腹部而不是浅呼吸到你的胸部。每次吸气时下腹部应该慢慢鼓起。这种深呼吸和手脚叠放姿势将创造一个舒适的氛围，有助于调整您的身心进入睡眠状态。

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

做完这项运动后不要再去进行其它日常活动，应该直接上床睡觉。

You may also want to try the “Calm-fort/Sleeping” supplement and “Emotional Tranquility” tea from Traditions of Tao to help calm the spirit and relieve restlessness. Of course, discuss with your physician before beginning any new health regime.

你也可以试试以安眠药物或安眠器具助睡，还可以试试道家传统的“清心安神茶”来帮助你清心宁神。当然，在开始实施任何新的医疗方案前最好咨询一哈医生。