如何让自己累得迅速入睡

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共同创作者是 Luba Lee, FNP-BC, MS

参考

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入睡有时是一件极其困难的事。你在床上辗转反侧，翻来覆去，怎么也睡不着。过不了多久，就会开始担心失眠的问题，最后怎么也合不上眼。幸运的是你还有救。人只要累了，自然会入睡。心理安慰和食疗也有助眠的作用。总的来说，放松大脑和身体，配合适当的饮食和多多锻炼，就是让身体休息，好好入睡的关键所在。

方法 1
方法 1 的 3:

平静思绪

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    每天按时起床，按时睡觉，坚持规律的作息，身体自然会知道什么时候必须入睡。在遵循规律作息的基础上，再给身体一定的暗示，让它放慢节奏，放松下来，准备入睡。
    • 小妙招之一就是慢慢地调暗室内光线。昏暗的光线会给身体发出信号，提醒它是时间睡觉了。夜晚最好避免暴露在自然光下，并且要慢慢地关掉卧室的灯。 [1]
    • 将房间打造成为舒适的空间。睡床铺上舒适的枕头和被单。按自己喜好调整房间温度。翻一翻枕头、理理被子或者把风扇打开，再入睡吧。
    • 尝试一切能让你放松的事情。试试洗个热水澡，喝杯洋甘菊茶或者其它助眠的热茶。
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    如果你上课的时候一看书就犯困，那睡前看书应该也有同样的作用。如果你晚上容易胡思乱想，读书同样也能转移你的注意力。 [2]
    • 选一本内容简单、单调的书。不要选择新闻或者恐怖小说等会增加精神压力的读物。教科书或者长篇小说会更适合。
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    当你真正躺在床上的时候，要杜绝一切光源。光直接影响着你的睡眠质量。光线不仅会阻止身体分泌褪黑色素（睡眠激素），还会刺激下丘脑提高身体温度，生成皮质醇，使身体保持清醒的状态。 [3]
    • 即使你能开着灯入睡，睡眠质量也不一定好。如果你住在城市、室友是夜猫子或者必须要开着灯才能睡觉，建议你使用眼罩，或者选择照明度低的夜间专用灯。 [4]
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    像电视、手机和电脑等充满诱惑力的东西，会干扰我们的身体，让大脑保持清醒和警觉。睡前禁止使用电子产品，因为它们发出的蓝光会影响我们的睡眠质量。 [5]
    • 研究显示，睡前使用平板两小时，褪黑色素水平会降低百分之二十二。如果你是手机控或者电脑控，建议适当地控制自己，并调整生活作息。 [6]
    • 如果你失眠，就不要上网或者玩手机了。电脑、手机和平板的屏幕都是背光的，会让大脑保持清醒，降低褪黑色素水平，让你更难入眠。 [7]
    • 每天晚上给自己规定个时间，比如睡前30分钟就不能再玩手机了。
    • 你可以下载专用的软件或者APP，或者改变手机设置。在你入睡前的这段时间，尽量降低蓝光辐射量。蓝光变少了，屏幕会偏黄或者偏红，对眼睛更有益，并且也不会阻止褪黑色素分泌。
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    白噪音是一系列分贝小，而且很规律的背景音，能降低其它噪音对你的影响。轻音乐、模拟大自然的录音或者风扇转动的声音都可以作为白色噪音。但要控制好白色噪音的音量，音量不宜过大。 [8]
    • 网上可以找到免费的白噪音器，手机上也可以下载白噪音软件。白噪音能减低外界环境对你的影响，让你睡得更香。 [9]
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    如果你属于喜欢胡思乱想的类型，那尽量在白天解决你的烦恼，不要到了晚上再为此忧心。如果到了晚上还是控制不住自己的思绪，那试试播放前面推荐的音乐，把你的注意力全部集中在音乐上，安心入眠。
    • 心烦的时候要什么都不想很难。不如试试慢慢分散你的注意力。“数羊”就是人们常用的方法。与其简单地数数字，不如在脑海中描绘出羊的图像。
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    有研究称躺在床上不睡觉会加重失眠的情况。因为，你的大脑会慢慢把床和“保持清醒”联系在一起。20分钟左右还是无法入睡的话，不如起来看看书，或者做做其它事情。当你觉得困了，再回到床上睡觉。 [10]
    • 实在没有办法就换个地方睡吧。如果在床上躺着不舒服，试着到沙发上去睡觉。有时候，只要换个地方，你会更好入睡。
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方法 2
方法 2 的 3:

放松身体

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    白天运动能有效地促进夜晚的睡眠。其实，我们的运动量和睡眠质量是密切相关的。有很多关于睡眠目的的假设都是建立在运动耗能的基础上的。 [11] 但是，睡前3小时不宜运动，否则身体会太兴奋，无法入眠。 [12]
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    清空身体的排泄物不仅让你更容易入睡，也能避免起夜的现象。同样地，睡前几小时不要大量饮水，不然你可能半夜起来上厕所。每天晚上8点之后，就不宜大量饮水了。 [13]
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    衣服太紧了？换件松的。解开头发、脱掉袜子、胸罩和其它一切阻碍血液循环的东西，理好枕头、盖好被子，尽可能舒服地睡觉。
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    关注自己的睡姿，睡眠不好可能是因为睡姿差，或者是睡觉的时候压迫到了身体的某一部位。让脊柱保持直线，枕头不宜过高或过低。换掉过软或者过硬的床板，改用泡沫垫或者使用额外的枕头支撑身体，让自己睡得更舒服。
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方法 3
方法 3 的 3:

通过饮食改善睡眠

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    色氨酸是一种助眠的氨基酸，而奶酪、鸡肉、豆制品、蛋类、豆腐、鱼类、牛奶、火鸡、坚果、花生、花生酱、南瓜子、芝麻等食物中含有大量的色氨酸。注意在平时的饮食，特别是晚餐中多摄入这类食物。 [14]
    • 为了更好地利用色氨酸，多吃一些富含复合碳水化合物，蛋白质含量中等或者较低的食物。碳水化合物能促进大脑对色氨酸的利用率，而蛋白质则起到抑制的效果。 [15] .
    • 准备你的“助眠餐”。“助眠餐”要多吃富含色氨酸和碳水化合物的食物，你可以试试意大利面加芝士，鹰嘴豆酱加全麦面包，花生酱配吐司，沙拉加芝麻配上金枪鱼和全麦饼干，或者烤土豆加乳酪。
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    下午五六点开始就要控制饮食，这关系着你的睡眠质量。清淡的饮食能让你睡得更好，暴饮暴食和高脂肪食物会延长消化时间。若是半夜肚子胀气，你当然不容易睡着。 [16]
    • 有的人食用加了过多调味料（辣椒或者大蒜）的食物也会睡不着，尤其是胃灼热患者。 [17] 所以如果你有胃灼热问题，就不要吃加了过多调味料的食物了。
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    咖啡或者其它含有咖啡因的饮料会搅乱你的睡眠。咖啡因能在人体内滞留8小时之久，所以你下午喝的咖啡甚至可能导致你晚上失眠。下午之后就不要再喝咖啡了。 [18]
    • 酒精同样会影响睡眠。饮酒之后，睡眠会变得更浅，并且深度睡眠和快速动眼睡眠（REM睡眠）时间也会缩短。就算小酌一两杯能让你更好入睡，你也会由于睡眠质量不高，醒来时倍感疲惫。 [19]
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    许多人都依靠睡前喝助眠热茶或者热牛奶来提高睡眠质量。这其实是有科学依据的。奶制品含有大量色氨酸，能促进大脑分泌血清素和褪黑色素等控制睡眠的化学物质。 [20]
    • 洋甘菊一直以来也被当做助眠的茶。最近的研究显示，洋甘菊可以缓解焦虑，在进行动物实验后确实也证明了它有一定的助眠作用。 [21] 如果没有洋甘菊，你也可以选择其它不含咖啡因的草本茶，像柠檬茶、姜茶或者覆盆子茶等等。
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    研究表明，补充镁元素可能会有助于改善整体睡眠质量。 [22] 试着服用小剂量，比如350毫克或制造商推荐的剂量。看一看坚持几天后是否能起到助眠的效果。
    • 在开始补充镁元素之前，一定要咨询医生，确保对你不会产生不良作用。
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    安眠药应当是你迫不得已的选择。安眠药并不是什么灵丹妙药，人体会产生一定的依赖性，导致你没有安眠药就难以入眠。安眠药虽能让你入眠，却不能保证你所需要的深度睡眠和REM睡眠。而且，服用安眠药后还会有疲倦、头痛、记忆力下降甚至梦游等副作用。 [23]
    • 不到万不得已，不要服用安眠药。一旦你对安眠药产生依赖性，失眠问题只会变得更严重。
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警告

  • 如果你的睡眠周期极不稳定，请尽快就医。这可能是严重的健康问题的前兆。不要老想着靠自己解决问题。
  • 如果需要操作大型机械，比如普通驾驶、开卡车、操作农用设备或者是工业设备等，千万不要服用安眠药。
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参考

  1. ↑ http://www.webmd.com/sleep-disorders/news/20110119/light-exposure-may-cut-production-of-melatonin
  2. ↑ http://www.bhg.com/health-family/conditions/sleep/tips-to-help-you-fall-asleep/
  3. ↑ http://www.sleepfoundation.org/article/sleep-topics/melatonin-and-sleep
  4. ↑ https://sleepfoundation.org/sleep-news/lights-out-good-nights-sleep
  5. ↑ http://www.ncbi.nlm.nih.gov/pubmed/21049182
  6. ↑ http://www.lrc.rpi.edu/resources/newsroom/pr_story.asp?id=235#.Vi99RPmrTIU
  7. ↑ http://www.nature.com/scitable/blog/mind-read/what_keeps_you_awake_at
  8. ↑ https://sleepfoundation.org/bedroom/hear.php
  9. ↑ http://www.consumerreports.org/health/conditions-and-treatments/sleep/sound-machines/sleep-sound-machines.htm
  1. ↑ http://www.theglobeandmail.com/life/health-and-fitness/ask-a-health-expert/i-cant-sleep---should-i-get-up-or-stay-in-bed/article551118/
  2. ↑ http://www.ncbi.nlm.nih.gov/pubmed/15892929
  3. ↑ http://www.sleepfoundation.org/article/sleep-topics/diet-exercise-and-sleep
  4. ↑ http://www.webmd.com/sleep-disorders/news/20011004/12-tips-better-sleep-troubled-times
  5. ↑ http://www.umm.edu/ency/article/002332.htm
  6. ↑ http://www.nytimes.com/2007/09/04/health/04real.html
  7. ↑ http://www.mayoclinic.com/health/foods-that-help-you-sleep/AN01582
  8. ↑ http://www.mayoclinic.com/health/foods-that-help-you-sleep/AN01582
  9. ↑ http://www.mayoclinic.com/health/foods-that-help-you-sleep/AN01582
  10. ↑ https://www.drinkaware.co.uk/check-the-facts/health-effects-of-alcohol/effects-on-the-body/alcohol-and-sleep
  11. ↑ http://www.bbcgoodfood.com/howto/guide/eat-right-sleep-tight
  12. ↑ http://www.bbcgoodfood.com/howto/guide/eat-right-sleep-tight
  13. ↑ https://www.ncbi.nlm.nih.gov/pubmed/23853635
  14. ↑ http://www.mayoclinic.org/diseases-conditions/insomnia/in-depth/sleeping-pills/art-20043959

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