2014/08/07
【聯合新聞網╱特約記者林佳誼／綜合報導】
大家耳熟能詳睡前喝杯熱牛奶、洗個熱水澡有助於入睡，但是現代越來越多的人患有失眠問題，因此有專家提供了幾個簡單又自然的方法，讓我們能擺脫失眠的困擾。
用左邊的鼻孔呼吸
身體轉向左邊，右手按住右鼻孔，用左鼻孔慢慢的深呼吸，持續這樣做，有助於降低血壓與平靜心靈，讓我們可以快快入睡。
按摩全身讓身體放鬆
背朝下、臉朝上的躺下，在慢慢深呼吸的同時按摩腳趾，有助於身體放鬆。此外，持續平緩的呼氣，然後，輕輕地把腳底朝膝蓋的方向彎曲，接著再呼氣且持續收縮小腿、大腿、屁股、肚子、胸部及手臂等全身的肌肉，此動作能讓身體放鬆，有助於入睡。
試著保持清醒
有研究指出告訴自己不要睡，你反而會更想睡，因為你會一直瞪大眼睛且不斷默想不要睡、不要睡、不要睡，最後，你會發現眼睛開始疲倦，思緒開始模糊，睡意開始出現。
回想當天發生過的事
有專家表示回想自己在一天當中說過的話、做過的事，有助於平穩心情。另外，把明天要做的事先寫下來，也可以減緩焦慮，有助於安心入睡。
動一動眼球
閉上眼睛，眼球轉三圈，此動作可以在你入睡後，幫助睡眠賀爾蒙及退黑激素的釋放，讓你有個好眠。
放空一下
找一個你覺得舒服的地方，以最輕鬆的姿勢，閉上眼睛、放鬆肩膀和下巴，嘴巴輕輕地閉上，用鼻子慢慢深呼吸讓肚子因吸氣而膨脹。或著，你可以試著想像一下你現在正在你夢想中的天堂，這裡有蔚藍的天空、溫暖的陽光，清澈的海水以及一大片象牙白的沙灘，這是不是讓你覺得很舒服、很放鬆，很想好好一覺呢！
穴道壓一壓
首先，拇指按一下位於鼻子上方、兩眉間凹陷處約二十秒，來回兩次。接著，坐到床邊，把右腳放到左膝上，在大拇指和食指凹陷處按一按，最後，維持相同姿勢，用右手拇指和食指輕輕按壓右腳的第二根腳趾的指尖，這些動作可以讓身體放鬆，讓我們能安心入睡。
以上的方法皆有助於身體放鬆，幫助入睡。因此，下次如果覺得壓力大，身體緊繃得睡不著覺，不妨可試一試。
【2014/08/07 聯合新聞網】
http://mag.udn.com/mag/life/storypage.jsp?f_MAIN_ID=486&f_SUB_ID=1347&f_ART_ID=528589
2014/08/07
[BBC News ╱ special correspondent Lin Jia Yi / roundup]
Familiar bedtime cup of hot milk, hot bath helps to fall asleep, but modern people suffer from insomnia more and more problems, so some experts offer a few simple and natural way, so that we can get rid of insomnia problems.
The left nostril breathing
Body turned to the left, right hand and hold the right nostril with the left nostril and slowly take a deep breath, continue to do so, help lower blood pressure and calm the mind, so that we can quickly fall asleep.
Let the body relax body massage
Under their backs, face down on the lie down, take a deep breath in slowly while massaging the toes, helps the body to relax. In addition, continuous gentle breath, and then gently bending the foot in the direction of the knee, then exhale and then continued contraction in the calf, thigh, buttocks, stomach, chest and arm muscles, etc., this action allows the body to relax help to fall asleep.
Try to stay awake
Studies have pointed to tell myself not to sleep, but you will be more sleepy, because you will always staring and constant meditation do not sleep, do not sleep, do not sleep, finally, you will find the beginning of tired eyes, his thoughts began to blur, sleepy start appears.
Recall what happened that day
Some experts said the recall himself said in the words of the day, did, helps to smooth the mood. In addition, the prior written down to do tomorrow, you can also slow down the anxiety and help ease sleep.
Move the eye
Close your eyes, turn the eye three times, this action can after you sleep, help sleep hormone melatonin is released and back, so you have a good sleep.
Vent about
Find a place where you feel comfortable, in the most relaxed posture, close your eyes, relax the shoulders and chin, mouth gently closed, take a deep breath and slowly let the belly with the nose because of the suction and expansion. Or with, you can try to imagine that you are a paradise of your dreams now, there are blue skies, warm sun, clear waters and a large ivory beach, this is not to make you feel very comfortable, very relaxed and would like to take a nap too!
The pressure on acupuncture points
First, click on the thumb at the top of the nose, two eyebrows depression about twenty seconds, back and forth twice. Then, sit beside the bed, put his right foot into the left knee, in the thumb and index finger pressing a depression and, finally, to maintain the same posture, with his right thumb and index finger gently pressing the second toes of his right foot finger sharp, these actions can let the body relax, so that we can sleep peacefully.
The above method are helps the body relax, help sleep. So, next time you feel stress, physical tension could not sleep, might be to try.
[2014/08/07 BBC News]
http://mag.udn.com/mag/life/storypage.jsp?f_MAIN_ID=486&f_SUB_ID=1347&f_ART_ID=528589
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