How to Solve Your Insomnia
如何解决失眠
如何解决失眠
Insomnia
has nowadays become a common problem for urban people due to their unbalanced lifestyle.
In general, people sleep about 6 - 9 hours, however, what if one’s sleep is
interrupted, a ten-hour sleep may not really suffice to recover.
不规律的生活习惯造成失眠的夜晚已成为很多城市人的通病。一般人的睡眠大约维持在6 – 9小时，但如果睡眠中途被打断的话，即使10小时的睡眠也不足够。
Common
causes of insomnia are many, and are not limited to family or work stress, ways
of working and living, diet intake, drugs, jet lag, excessive thinking, poor
physical condition and so on.
失眠的原因有很多：家庭或工作的压力、职业的生活习惯、刺激性的饮食、药物、时差、脑力思考过度、身体状况差等等。
In general, insomnia is divided as transient, acute and chronic:
一般失眠情况分为轻、中及重：
Transient Insomnia
短暂性失眠
Transient insomnia lasts for less than a week. This symptom is generally caused by pressure, stimulation, excitement, anxiety and the change of sleep habits, such as jet lag and night shift working schedules. Although it’s just a minor sign but can lead to chronic insomnia if handled inappropriately.
失眠情况维持小于一周即为短暂性失眠，这类失眠一般是受到压力、刺激、兴奋及焦虑时及睡眠规律改善时，如时差及夜班等；都会患上短暂性失眠。虽然是轻微的征兆，但处理不当会导致慢性失眠。
Acute Insomnia
短期性失眠
Acute insomnia is an inability to consistently sleep well for about a week or a month if worse. It happens because of serious and sustained pressures such as disease, surgery, working problems, interpersonal problems, bad emotions and so on.
失眠状况维持在一周至一个月内，受到严重及持续性的压力如：疾病、开刀、工作或人际关系问题、负面情绪等等。这种失眠与压力有着明显的相关性。
Chronic Insomnia
长期性失眠
Chronic insomnia would remain for a month or even few years. It is often caused by psychological factors such as difficult to fall asleep, psychological conflict, anxiety, mood swings and so on.
即为慢性失眠，状况维持在一个月或数年。往往由于心理因素而引起，入睡困难、日间疲倦感、越想尽快入睡却难以入睡、加重心理冲突、产生紧张焦虑感、情绪不定等等。
Here are 5 tips to prevent Insomnia:
预防失眠有几项简单的原则：
ONE
Get yourself a cup of hot milk about half an hour before going to bed. Do it consistently, it helps builing conditional sleep reflex, thus enabling you sleep after a hot milk.
睡前半小时喝杯热牛奶能有效助眠。长期坚持，就会建立起“入睡条件反射”。一旦喝了热牛奶就能快速入睡。
TWO
Avoid caffeinated drinks such as coffee, alcohol, and tea. Coffee, Cola and chocolate drink contain high caffeine which gives negative impact to your sleep.
睡前2个小时勿喝咖啡、酒精、茶叶等等。咖啡、可口可乐及巧克力含有令人兴奋的咖啡因，影响睡眠。
THREE
Take a deep breath. Try this, inhale for 5 seconds, and hold your breath for five seconds, then exhale, repeat it in three times. This action can make you relax, letting your brain to calm down as soon as possible.
深呼吸：用5秒吸气，然后屏住呼吸5秒，最后吐气，重复3次。此动作可以产生令人放松的物质--内啡肽，让大脑尽快平静下来。
FOUR
Have a countdown from 300. If you are awakened at the middle of night, do not turn on the lights or go to toilet. In fact, Bright light affects the brain secretes the melatonin, makes you harder to fall sleep again. Count slowly, breath with each count and concentrate yourself with the 300 numbers. Each number can allow you to feel more relaxed and drift you towards sleep.
倒数300：半夜惊醒的话，千万别开灯，也不要去厕所。开灯会告诉大脑现在就是清晨了，影响大脑分泌褪黑素，让你更难入睡。从300倒数，能帮忙快速入睡。
FIVE
If you find yourself unable to fall asleep after 20 minutes, then get up and do something else and then return to the bedroom to sleep.
遵守20分钟规则，如果你躺下20分钟内都无法入睡，那就起床做点别的事清，直到有睡意再躺回床上。把灯光调暗，播放音乐，待昏昏欲睡之际，就回到床上就能睡着了。
A good night sleep promotes healthy life. Wish you have a comfort night!
正常作息与活动能使心情放松，有健康的身心，自然有良好的睡眠。祝你有个安逸的夜晚！
不规律的生活习惯造成失眠的夜晚已成为很多城市人的通病。一般人的睡眠大约维持在6 – 9小时，但如果睡眠中途被打断的话，即使10小时的睡眠也不足够。
Common
causes of insomnia are many, and are not limited to family or work stress, ways
of working and living, diet intake, drugs, jet lag, excessive thinking, poor
physical condition and so on. 失眠的原因有很多：家庭或工作的压力、职业的生活习惯、刺激性的饮食、药物、时差、脑力思考过度、身体状况差等等。
In general, insomnia is divided as transient, acute and chronic:
一般失眠情况分为轻、中及重：
Transient Insomnia
短暂性失眠
Transient insomnia lasts for less than a week. This symptom is generally caused by pressure, stimulation, excitement, anxiety and the change of sleep habits, such as jet lag and night shift working schedules. Although it’s just a minor sign but can lead to chronic insomnia if handled inappropriately.
失眠情况维持小于一周即为短暂性失眠，这类失眠一般是受到压力、刺激、兴奋及焦虑时及睡眠规律改善时，如时差及夜班等；都会患上短暂性失眠。虽然是轻微的征兆，但处理不当会导致慢性失眠。
Acute Insomnia
短期性失眠
Acute insomnia is an inability to consistently sleep well for about a week or a month if worse. It happens because of serious and sustained pressures such as disease, surgery, working problems, interpersonal problems, bad emotions and so on.
失眠状况维持在一周至一个月内，受到严重及持续性的压力如：疾病、开刀、工作或人际关系问题、负面情绪等等。这种失眠与压力有着明显的相关性。
Chronic Insomnia
长期性失眠
Chronic insomnia would remain for a month or even few years. It is often caused by psychological factors such as difficult to fall asleep, psychological conflict, anxiety, mood swings and so on.
即为慢性失眠，状况维持在一个月或数年。往往由于心理因素而引起，入睡困难、日间疲倦感、越想尽快入睡却难以入睡、加重心理冲突、产生紧张焦虑感、情绪不定等等。
Here are 5 tips to prevent Insomnia:
预防失眠有几项简单的原则：
ONE
Get yourself a cup of hot milk about half an hour before going to bed. Do it consistently, it helps builing conditional sleep reflex, thus enabling you sleep after a hot milk.
睡前半小时喝杯热牛奶能有效助眠。长期坚持，就会建立起“入睡条件反射”。一旦喝了热牛奶就能快速入睡。
TWO
Avoid caffeinated drinks such as coffee, alcohol, and tea. Coffee, Cola and chocolate drink contain high caffeine which gives negative impact to your sleep.
睡前2个小时勿喝咖啡、酒精、茶叶等等。咖啡、可口可乐及巧克力含有令人兴奋的咖啡因，影响睡眠。
THREE
Take a deep breath. Try this, inhale for 5 seconds, and hold your breath for five seconds, then exhale, repeat it in three times. This action can make you relax, letting your brain to calm down as soon as possible.
深呼吸：用5秒吸气，然后屏住呼吸5秒，最后吐气，重复3次。此动作可以产生令人放松的物质--内啡肽，让大脑尽快平静下来。
FOUR
Have a countdown from 300. If you are awakened at the middle of night, do not turn on the lights or go to toilet. In fact, Bright light affects the brain secretes the melatonin, makes you harder to fall sleep again. Count slowly, breath with each count and concentrate yourself with the 300 numbers. Each number can allow you to feel more relaxed and drift you towards sleep.
倒数300：半夜惊醒的话，千万别开灯，也不要去厕所。开灯会告诉大脑现在就是清晨了，影响大脑分泌褪黑素，让你更难入睡。从300倒数，能帮忙快速入睡。
FIVE
If you find yourself unable to fall asleep after 20 minutes, then get up and do something else and then return to the bedroom to sleep.
遵守20分钟规则，如果你躺下20分钟内都无法入睡，那就起床做点别的事清，直到有睡意再躺回床上。把灯光调暗，播放音乐，待昏昏欲睡之际，就回到床上就能睡着了。
A good night sleep promotes healthy life. Wish you have a comfort night!
正常作息与活动能使心情放松，有健康的身心，自然有良好的睡眠。祝你有个安逸的夜晚！
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