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-- 知识就是力量 • 快乐有益健康
How can I fall asleep in three minutes or less?
This is from The United States Navy Flight School for pilots. Apparently after practicing the following routine for about six weeks, pilots could fall asleep in 120 seconds.
- Relax the face, including muscles in the mouth
- Let the shoulders sag and the hands go limp
- Long, slow exhale
- Relax the lower body — legs, thighs, everything
- Let the mind empty, imagine a peaceful scene
- Say “don’t think” repeatedly for ten seconds
This and other methods can be found at How to Fall Asleep in 10, 60, or 120 Seconds
The military method
- Relax your entire face, including the muscles inside your mouth.
- Drop your shoulders to release the tension and let your hands drop to the side of your body.
- Exhale, relaxing your chest.
- Relax your legs, thighs, and calves.
- Clear your mind for 10 seconds by imagining a relaxing scene.
- If this doesn’t work, try saying the words “don’t think” over and over for 10 seconds.
- Within 10 seconds, you should fall asleep!
What should I do to sleep better?
Over the weekend I listened to a master class about how to sleep better and am telling my friends at work about it.
Things that help:
A dark room
No blue light - no screens, devices or television
Quiet, or a sound machine with sounds of nature
Aromatherapy
A comfortable mattress
A cool room
Going to bed at the same time every night, and not too early to avoid waking up in the middle of the night
No caffeine after 2:00 pm
A sleep story (to avoid obsessive, stressful thoughts)
切记关灯后不看手机!
紧急通知朋友们!有这习惯!太危险了!
易失明!习惯睡觉前，手机滑一下，就会滑出大问题，最近有越来越多30到40岁患者上门求诊，因为在就寝关灯后，还使用智能型手机。
手机强光直射眼睛30分钟以上，造成眼睛黄斑部病变，导致视力急速恶化，特别不可逆的黄斑病。一旦得了黄斑病，就等于眼睛癌症，只有等着失明，
因为关灯后看手机屏幕在黑暗中特别明亮，近距离观看，高能量直射眼睛，直接伤害眼睛的黄斑部。
医师表示，黄斑部病变多半是老年人出现的症状，但最近患者却有年轻化趋势。其中30到40岁患者增加3成，大多都是智能型手机重度使用者。然而熄灯后，不管是看手机，还是滑平板，不只黄斑部病变，初期会引发干眼症，严重则让白内障提早报到，甚至让视力丧失，变成失明。病变初期，得接受雷射或注射类固醇，才有机会治愈。
医师建议，除了多补充叶黄素，最重要的是戒除使用手机的不良习惯。因为睡前忍不住滑一下，造成的恐怕是一辈子的伤害。
朋友们：为了自己和家人，以后切记关灯后不看手机.
How to fall asleep fast:
You can try mindfulness before you get into bed or once you are already in bed. If you have trouble falling asleep, you can also get out of bed and try some of these in a quiet, dark space. Continue until you start to feel tired, then return to bed.
One way to try mindfulness is by listening to a guided meditation recording. You can also:
- Try square breathing: Inhale through your nose for a slow count to 4, hold for 4, breathe out through your mouth for 4, and hold for 4. Keep repeating.
- Visualize a beautiful place: Focus on all the details that you can see, touch, smell, hear, and taste in this setting.
- Do a body scan: Start with your toes and work your way up to bring awareness to any areas of tension, and then release it.
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