愛薇塔樂學英文

6個辦法放空大腦安然入眠　　6 Ways to Empty Your Head And Get to Bed

　　You can't sleep because your mind is racing.

　　大腦一直在不停地運轉，所以你才不能安睡。

　　All of the things you didn't do today.

　　你一直在惦記今天沒做的事情。

　　All of the things you need to do tomorrow.

　　你還在掛記明天要做的事情。

　　How do you clear your mind, so that you can get to bed?

　　不放空頭腦，你要怎麼安睡？

　　Losing Sleep 失眠

　　You try togo to bed, but your day keeps coming back.

　　Your mind won't stop.

　　想要睡覺，但總是醒來，心裡一直在想事情。

　　Stop thinking about all of the things you didn't do.

　　不要再惦記你沒做到的事情。

　　Stop thinking about all of the things you need to do.

　　不要在記掛明天要做的事情。

　　It seems like all you do at night is think about the things you didn't do that day.

　　一整晚你都在考慮你今天沒做的事情。

　　Sound familiar? 是不是很耳熟？

　　“To sleep better, you need to empty your head of all your tasks, thoughts and stresses.”

　　“要睡的很好，你需要將腦袋裡的工作、想法、壓力統統放下。”

　　How do you clear your head and get to bed?

　　怎樣放空腦袋去睡覺？

　　Clear Your Mind 理清思緒

　　You need tostop your mind from racing from topic to topic. The best way to accomplish this is to empty you head.

　　不要一件事接一件事的不斷思考。最好的方式就是把事情做完。

　　This means getting those stressors out of your mind.

　　換句話說就是：不要讓壓力一直干擾你。

　　Address them. Write them down.

　　寫下來，處理掉。

　　A clear head leads to better sleep.

　　腦袋放空可以睡得更好。

　　Here are 6 Tips to Help You Empty Your Head and Get to Bed:

　　以下有六個方法可以助你整夜安睡：

　　1.Don't Check Email Before Bed– Checking email before going to bed only leads to stress and unfinished business. Most likely you won't be able to take action until thenext morning anyway. Besides, do you really need tosleep with your smartphone?

　　1.睡覺之前不要檢查郵箱—睡覺之前不要檢查郵箱，不然沒有完成的工作只會增加你的壓力。大部分情況下這些事都得第二天才能去完成。另外，難道你想跟智慧機共眠？

　　2.Have a Chat With Your Significant Other– A great way to clear your head is to get all those feelings,thoughts, and discussions out. Express yourself. Tell your partner all about your day. Then, you will be able to concentrate on your night.

　　2.與朋友聊天——將腦袋裡的情感、想法、討論的事情統統都趕出去，是一種清空大腦的好方式。說出你想要表達的，告訴朋友你今天遇到的事，然後，你就可以集中精力睡覺了。

　　3.Write That Task Down– Worrying about tasks you need to do? Get those tasks out of your head and onto your todo list.Let your list remember,so that you can sleep.

　　3.把你的工作寫下來——還在擔心你明天要做的工作？把腦袋裡惦記著的工作寫下來，製成一份待完成事項表，記住這份表，然後你就可以睡覺了。

　　4.Write in Your Journal– Writing in your journal is a great way to clear your mind.The end of the day is a great time to review your daily accomplishments. Writea quick journal entry。

　　4.寫進日誌——把你一直煩惱的事情寫進日誌是一種清空大腦的好方法。回顧今天做過的事情，當天結束的時候寫就可以。快速的做個分錄。

　　5.Do It Now– If you won't be able to sleep until it's done, then do it now.Doing the work the night before, leads to better sleep and a better start to tomorrow.

　　5.Do It Now– If you won't be able to sleep until it's done, then do it now.Doing the work the night before, leads to better sleep and a better start to tomorrow.

　　5.馬上就開始做——一件事情不做完就沒法兒睡著，那你就現在做吧。在晚上之前做完，然後就可以睡個好覺，明天也會有個好的開始。

　　6.Assign Tasks for Tomorrow– If it can't be done today. Then schedule it for tomorrow. You should have already written it on your list . If it is something that you needto do first thing in the morning, then leave yourself a note where you can'tmiss it in the AM. Knowing that it is assigned will let you rest peacefully.

　　6.安排好明天的工作——要是今天沒法做完，那就把那些你本應該寫到待完成事項表上的事情安排好吧。如果有些事情是你明天首先就得做的事情，就在安排表上做個標記以防忘記了。這樣就能讓你自己平靜下來，好好休息。

　　Empty Your Head Before Bed

　　睡覺前放空大腦

　　Your busy life will fill your head with endless thoughts.

　　忙碌的生活裡有沒完沒了的事情在你腦袋裡鬧騰。

　　The way to better sleep is to get those ideas out of your head.

　　將腦袋你的想法清理出來，有助於睡個好覺。

　　Get those tasks done. Or write them down, so you don't have to think about them.

　　把工作做完，或者把它記下來，這樣你就不必一直惦記。

　　When your head is empty, you will be able to sleep in peace.

　　腦袋空空如也的時候，就能安安靜靜的睡覺了。