60秒快速入睡法
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:00 | So this week's responding to your comments, it's all about falling asleep. | 所以这个星期来回答你的评论, 都是为了睡着了。 |
| 0:04 | Nolan Smith asks, | 诺兰·史密斯问, |
| 0:05 | Hey Abraham, please make a video on how to fall asleep. | 嘿,亚伯拉罕,请做一个视频 如何睡着了。 |
| 0:08 | I feel like I'm in bed for hours and can't fall asleep. | 我觉得我躺在床上好几个小时 睡不着 |
| 0:11 | Well, Nolan, consider it done. | 诺兰 考虑一下 |
| 0:13 | Hit that like button if you're fired up for this video and let's go. | 如果你为这段录影带着火了就按下按钮,我们走 |
| 0:16 | Now, before I can teach you the rhythmic sleeping technique | 现在,在我教你节奏性睡眠技巧之前 |
| 0:19 | to help you sleep in just 60 seconds, | 帮你在60秒内睡觉 |
| 0:21 | there's two things that you need to do | 有两件事你需要做 |
| 0:23 | that are critical in order for this to work. | 这对于这项工作至关重要。 |
展开字幕全文（58 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | So this week's responding to your comments, it's all about falling asleep. | 所以这个星期来回答你的评论, 都是为了睡着了。 |
| 2 | Nolan Smith asks, | 诺兰·史密斯问, |
| 3 | Hey Abraham, please make a video on how to fall asleep. | 嘿,亚伯拉罕,请做一个视频 如何睡着了。 |
| 4 | I feel like I'm in bed for hours and can't fall asleep. | 我觉得我躺在床上好几个小时 睡不着 |
| 5 | Well, Nolan, consider it done. | 诺兰 考虑一下 |
| 6 | Hit that like button if you're fired up for this video and let's go. | 如果你为这段录影带着火了就按下按钮,我们走 |
| 7 | Now, before I can teach you the rhythmic sleeping technique | 现在,在我教你节奏性睡眠技巧之前 |
| 8 | to help you sleep in just 60 seconds, | 帮你在60秒内睡觉 |
| 9 | there's two things that you need to do | 有两件事你需要做 |
| 10 | that are critical in order for this to work. | 这对于这项工作至关重要。 |
| 11 | So let's begin with tip number one. | 因此,让我们从第一小费开始。 |
| 12 | Your body's core temperature needs to drop in order to initiate sleep. | 你的身体核心温度需要下降才能开始睡眠. |
| 13 | So you need to aim to keep your room at 18 degrees Celsius, | 所以,你需要瞄准 保持你的房间摄氏18度, |
| 14 | which is 65 Fahrenheit. | 这是65华氏。 |
| 15 | Those are the magic numbers that you need to remember. | 这些是你需要记住的神奇数字。 |
| 16 | And moving on to the second critical tip. | 并转到第二个关键小费。 |
| 17 | You need to make your room sleep ready. | 你需要让你的房间准备好。 |
| 18 | So it has to be pitch black. | 所以它必须是黑色的。 |
| 19 | So close your curtains or wear an eye mask | 闭上窗帘或戴眼罩 |
| 20 | and remove any background noise. | 并删除任何背景噪声。 |
| 21 | And if you can't wear earplugs. | 且若不能戴耳ug. |
| 22 | OK, and now we're ready for the rhythmic sleep technique, | 好了,现在我们准备好 节奏睡眠技术, |
| 23 | which I'm going to break down step by step | 我将一步一步地分解 |
| 24 | to help you fall asleep in just 60 seconds. | 帮你在60秒内睡着 |
| 25 | So let's go. | 因此,我们走吧。 |
| 26 | So let's begin with step number one. | 所以从第一步开始吧 |
| 27 | You're going to remove tension and adopt relaxation. | 你要消除紧张,放松 |
| 28 | OK, so you're going to get into bed | 好,你该上床睡觉了 |
| 29 | and we're going to work our way from top to bottom | 我们要从上到下努力 |
| 30 | in relaxing our entire body. | 在放松我们整个身体。 |
| 31 | So relax your eyes, relax your jaw, relax your tongue, relax your cheeks | 眼睛放松 下巴放松 舌头放松 脸颊放松 |
| 32 | and then work your way down your arms, your legs. | 然后沿着你的手臂,你的腿。 |
| 33 | So we get full body relaxation. | 所以我们全身放松。 |
| 34 | So now that we're nice and relaxed, we're now going to move on to step number two. | 所以,现在我们是好和放松的, 现在,我们要去前进 第二步。 |
| 35 | With your lips closed, you're going to breathe in through your nose. | 嘴唇闭了,你就会从鼻子里呼吸 |
| 36 | Breathe in silently through your nose and count in your head for four seconds. | 静静地呼吸 通过你的鼻子和数 在你的脑中四秒钟。 |
| 37 | And in step number three, we're now going to hold our breath for seven seconds. | 第三步,我们现在要屏住呼吸7秒。 |
| 38 | And again, we're counting in our head. | 再说一遍,我们在数我们的脑袋。 |
| 39 | And now we can move on to step number four, which is the breathing out stage. | 现在我们可以进入第四步,也就是呼吸阶段。 |
| 40 | To do this, we're going to part our lips ever so slightly | 要做到这一点,我们要 分开我们的嘴唇 从来没有这么轻微 |
| 41 | and we're going to breathe out of our mouth for eight seconds. | 我们从嘴里呼吸8秒钟 |
| 42 | Whilst we're doing this, we're going to make this whooshing sound like so. | 当我们这样做的时候,我们会 使这个呼喊的声音是这样的。 |
| 43 | So eight seconds. | 所以八秒钟。 |
| 44 | So that's one full breathing cycle done. | 因此,这是一个完整的呼吸周期完成。 |
| 45 | You're going to repeat this four times in total. | 复说此四遍. |
| 46 | But remember this, if relaxation occurs earlier than anticipated, | 但记住 如果放松比预期的早 |
| 47 | you're going to let your body fall asleep. | 你会让你的身体睡着了。 |
| 48 | Now, after all this, you are still struggling to fall asleep. | 现在,经过这一切, 你还在挣扎着睡着了。 |
| 49 | I do have other videos with different techniques that have had millions of views | 我确实有其他有不同技术的视频 有数百万个观众 |
| 50 | and helped millions of people around the world. | 帮助全世界数百万人 |
| 51 | So I'd definitely recommend you watch them too. | 所以我建议你也看 |
| 52 | I'll leave a link to it up here and in the description below. | 我会留一个链接 在这里和下面的描述。 |
| 53 | Now, if you found this information helpful today, | 如果你今天觉得这个信息有用的话 |
| 54 | show some love and donate our team a cup of coffee. | 展示一些爱 并捐赠我们的团队 一杯咖啡。 |
| 55 | Simply press the thanks button below and donate whatever you can | 只需按下感谢按钮 并捐出你所能捐出的一切 |
| 56 | because your support will help us create more medical videos | 因为你的支持会帮助我们制作更多医疗录像 |
| 57 | just like this one. | 就像这个一样 |
| 58 | Sending awesome vibes. | 发出惊人的氛围。 |
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