快速入睡2分钟

最近很想快速入睡。

本身虽然睡眠还OK。但是总觉得so的一下睡着会很爽。

然后找到了这篇文章。

How to Fall Asleep in 2 Minutes or Less

这样也能睡着，真是人才

据说这个是二战时期，美国为飞行员研发的入睡训练。

里面说了各种快速入睡的好处。

It’s quite a knack to be able to fall asleep at the drop of a hat, regadless of where you are and what’s going on around you. To steal some shuteye at airports and on flights, on break times and car rides, in public places and private spaces — in all the interstices of life. Not to mention how grand it is to be able to go out like a light as soon as your head hits the pillow each night.

简单说就是坐飞机啊，咖啡厅小憩啊，小睡一会是很美好的。

联想到真的是的，从来没在飞机上睡过。

赶紧看着训练起来。

In Relax and Win, the book Winter wrote about the program he developed for combat aviators and then used with athletes after the war, he lays out the exact instructions he gave to cadets to teach them how to relax their bodies; here we give them slightly condensed:

睡眠定义为「身心放松的状态」。第一步是身体放松，第二步是心理放松。

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如何身体放松？

“Sit back in your chairs and put your feet flat on the deck. Knees apart, your hands limp on the inside of your lap. Now, close your eyes and drop your chin until it rests on your chest.

Let’s breathe slowly, deeply, and regularly. Take all the wrinkles out of your forehead. Relax your scalp. Just let go. Now let your jaw sag-g-g. Let it drop open. Now relax the rest of your face muscles. Get the brook trout look on your face. Even relax your tongue and lips. Just let them go loose. Breathe slowly.

Now, let’s go after the eight muscles that control your eyes. Let them go limp in their sockets. No focus, just let them go limp. Breathe slowly.

Now drop your shoulders as low as they will go. You think that they are low, but let them go more. Did you feel the muscles in the back of your neck go limp? When you think you are really relaxed, let them go even more.

Now, let’s relax your chest. Take a deep breath. Hold it. Exhale and blow out all your tensions. Just let your chest collapse. Let it sag-g-g. Imagine you are a big, heavy blob on the chair, a jellyfish. Breathe slowly. When you exhale, release more and more of your tensions.

Let’s go after your arms. Talk directly to your arm muscles. First, talk to your right bicep. Tell it to relax, go limp. Do the same to your right forearm. Now to the right hand and fingers. Your arm should feel like a dead weight on your leg. Repeat the relaxation process with your left arm. Breathe slowly.

Your entire upper body has been exposed to relaxation and a warm, pleasant feeling comes over you. You feel good. A sense of well-being invades your body.

Now for your lower body. Talk to your right thigh muscles. Let them go to a dead weight on the chair. Let the meat hang on the bones. Go through the same routine for the right calf muscles. Then all the muscles of your right ankle and foot. Tell yourself that your right leg has no bones in it. It is just a flabby, heavy weight on the deck. Repeat the process with your left thigh, calf, ankle, and foot.

At present you are all relaxed physically, or think you are. For a little insurance, let’s take three deep breaths and when you let them out, blow out all the remaining tensions, one . . . whoosh, two . . . whoosh, three . . . whoosh.”

• 坐在你的椅子上，两脚放在地板上。膝盖分开，手在膝盖内侧无力耷拉着。现在，闭上眼睛，放下下巴，直到它落在你的胸前。
• 有规律地、缓慢地深呼吸。让额头的皱纹都出现再舒展开，放松你的头皮。放松脸部其余肌肉，放松你的舌头和嘴唇，就像你在河边看到的鳟鱼那样嘴一开一合，缓慢呼吸。
• 现在来处理一下眼部八块肌肉。闭眼的同时，眼睛在眼窝中随意翻动，没有什么重点，就是上下左右翻动就行，缓慢呼吸。
• 现在，把肩膀放的尽可能低，就算你认为很低了，但是让它们更低。感受脖子后面的肌肉，当你觉得已经很放松了，尝试着让它们再进一步。
• 现在放松你的胸部。深吸一口气，屏住，呼气并吹出你所有的紧张情绪。让你的胸部瘪下去，想象在椅子上，自己是一直笨重的水母。缓慢呼吸，呼气时，释放越来越多的紧张情绪。
• 现在关注手臂。放松右二头肌，右前臂也一样，然后右手，手指。然后在左臂重复，且保持缓慢呼吸。
• 你的上半身已经放松了，感觉温暖而愉快，感觉良好，幸福感侵入身体。
• 现在该下半身了，先右大腿肌肉，想象着肉挂在机构上，放松。然后是小腿肌肉，在之后是右脚踝和脚部肌肉。告诉自己，右腿没骨头。在左腿重复。感觉自己就是椅子上的一堆肉。
• 目前，我们身心放松，或者你觉得如此。为了保险，我们深呼吸三次，呼出最后的紧张，一次，呼~_两次，呼~_三次，呼~~~

如果你无法感觉自己身体的松弛，以及水母般的感受，请尝试拉紧肌肉，然后使之放松。

这只是第一步，身体的放松，下一步精神的放松可以「跨越门槛进入深度、轻松的睡眠」。

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如何精神放松

睡个爽

So, when you’re looking to nod off, you just want to fill your head with the stillest, calmest of contemplations. Winter suggests three good ones to use, though you don’t have to use all three; just pick one, and if it doesn’t work, try another:

“First, we want you to fantasize that it is a warm spring day and you are lying in the bottom of a canoe on a very serene lake. You are looking up at a blue sky with lazy, floating clouds. Do not allow any other thought to creep in. Just concentrate on this picture and keep foreign thoughts out, particularly thoughts with any movement or motion involved. Hold this picture and enjoy it for ten seconds.

In the second sleep-producing fantasy, imagine that you are in a big, black, velvet hammock and everywhere you look is black. You must also hold this picture for ten seconds.

The third trick is to say the words ‘don’t think . . . don’t think . . . don’t think,’ etc. Hold this, blanking out other thoughts for at least ten seconds.”

沉默的思考，不要有任何运动的想法。

1. 幻想这是一个温暖的春日，而且你正躺在一个非常宁静的湖上独木舟的里。你正在仰望蓝天与云朵，浮动的云彩。不要有任何其他想法。只要专注于个画面十秒钟。
2. 想象你正躺在一个黑色天鹅绒大床上，而且房子的其他地方全都是黑色的，专注这个画面十秒钟。
3. 第三个窍门，在脑海中说「不要想、不要想、不要想。。。」，持续十秒钟，消除其他想法。

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你也可以

总结下，放松肌肉，不要想。

嗯，晚上试一下。