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How to Get the Best Sleep of Your Life
如何得到你一生中最佳質量的睡眠
原文作者：Will Justice,
Quality sleep is one of the single most important things for your wellbeing.
優質睡眠是你健康幸福最重要的事項之一。
Hundreds of scientific studies have proven that sleep deprivation is strongly correlated with weight gain, immune system dysfunction, brain fog, heart disease, diabetes, and fatigue.
數百項科學研究已經證明，睡眠不足與體重增加、免疫系統功能障礙、腦霧（brain fog）、心臟病、糖尿病和疲勞有密切關係。
So if you want to feel your best and decrease your risk of disease, taking steps to improve the quality of your sleep should be your top priority.
所以，如果你想感覺到自己的最佳狀態，降低患病風險，採取措施提高睡眠品質應該是你的首要任務。
This is where some people think to themselves, “I get the recommended 7-8 hours of sleep, so I’m all set.”
這就是一些人對自己的想法：我有了7-8小時的推薦睡眠時間，所以我都沒問題了。
The problem is, even if you get enough sleep, the quality of your sleep is likely subpar. This means you are still not giving your body the opportunity to rejuvenate.
但問題是，即使你有足夠的睡眠，你的睡眠品質也很可能低於標準。這意味著你仍然沒有給你的身體恢復活力的機會。
To improve both the quality and quantity of your sleep, here are 4 powerful tricks you can use to get the best sleep of your life.
為了提高睡眠的質與量，這裡有四個有效的技巧，你可以用來得到你一生中最佳質量的睡眠。
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購買「生命能轉化器」（Orgonite；奧剛石）手機保護器（協助減少有害輻射）（譯註：Orgonite是一種近代發明的能量工具，中文譯為「生命能轉化器」或是「乙太能量轉化器」。）
Avoid Blue Light
避免藍光
Have you ever sat by a campfire at night and noticed how quickly you get tired? This sleepiness is a normal reaction that occurs when you are not exposed to artificial light at night.
你有沒有注意到，如果晚上坐在營火旁，你會累得有多快？這種睏倦是一種正常的反應，當你在夜間沒有暴露在人工光線下的時候就會發生這種反應。
Televisions, smart phones, computer monitors, light bulbs and any other artificial light sources emit a large amount of artificial blue-spectrum light.
電視、智慧手機、電腦顯示器、燈泡和任何其他人造光源都會發出大量的人造藍光。
This blue-spectrum light tricks your body’s internal clock into thinking it is still daytime. As a result, anytime you are exposed to artificial light at night, you set yourself up for poor quality sleep.
這種藍光會欺騙你身體的內部時鐘，讓它以為現在還是白天。因此，每當你在晚上接觸到人造光線時，你就是在為糟糕的睡眠預作準備。
Blue-light exposure at night is specifically shown to increase sleep latency (how long it takes to fall asleep) and cause you to get significantly less deep sleep. This can leave you feeling completely exhausted when you wake up in the morning. Even if you get plenty of shut-eye.
夜間藍光的照射，顯示會特別增加睡眠的延遲（入睡所需的時間），並導致深度睡眠明顯的減少。所以當你早上醒來的時候，即使你有足夠的時間闔眼，但還是可能會讓你感到全然的疲憊。
To avoid the negative effects of blue-spectrum light, all you need to do is pick up some blue light blocking glasses. Alternatively, you can install blue-light blocking apps on your phone and computer.
為了避免藍光的負面影響，你需要做的就是拿起一些可阻擋藍光的眼鏡。或者，您也可以在手機和電腦上安裝阻擋藍光的應用程式（APPs）。
（譯註：是否有效，請參閱濾藍光鏡片、手機保護貼、APP 真能護眼？）
By blocking blue light 2 hours before bed, you can drastically improve the quality of your sleep.
在睡覺前2小時阻擋藍光，你可以大大提高你的睡眠品質。
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Get Sun Exposure
曬太陽
For the same reason why exposure to artificial light can disrupt your sleep, direct sun exposure during the day can regulate your body’s internal clock which can upgrade the quality of your sleep.
為什麼暴露在人造光線會擾亂你的睡眠，同樣的原因，白天直接暴露在陽光下可以調節你身體的內部時鐘，提高你的睡眠品質。
While the concept of light and sleep may sound odd, there is a large body of scientific evidence that supports this correlation.
雖然光和睡眠的概念聽起來很奇怪，但有大量的科學證據支持這種相關性。
One study published in the Sleep Journal run by Oxford University, for example, found that people who were exposed to natural light during the day experienced marked improvements in how fast they could fall asleep and how much REM sleep they got throughout the night. REM sleep increases your memory, ability to learn new skills, and decreases stress.
例如，牛津大學在《睡眠雜誌》（Sleep Journal）上發表的一項研究發現，白天接觸自然光的人在整個晚上入睡的速度和快速動眼期（REM；Rapid Eye Movement）睡眠程度方面有了顯著的改善。快速動眼期睡眠可以增加你的記憶力、學習新技能的能力，並減少壓力。
With this trick, it is best you get sun exposure earlier in the day. It only takes 10 minutes of sun exposure to make a big difference in the quality of your sleep.
把握這個竅門，最好是在當天早些時候得到陽光的照射。只需曬10分鐘的太陽，就能對睡眠品質產生很大的影響。
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Music is a powerful tool for healing. A team of scientists discovered that certain types of music improve your mood by harmonizing the right and left hemispheres of the brain. In today’s high-stress world, you need safe and effective music to feel relaxed, joyful, and upbeat. Give yourself the calm relaxation you deserve. Listen to music proven to reduce stress and anxiety by 65%.
音樂是治療的有力工具：一個科學小組發現，某些類型的音樂能夠經由協調大腦的左右半球來改善你的情緒。在當今諸多壓力的世界裡，你需要安全有效的音樂來感到輕鬆、喜悅和樂觀。給自己你應得的平靜與放鬆。聽音樂可以減少65%的壓力和焦慮。
Exercise
運動
Exercise is another important factor involved in sleep quality.
運動是影響睡眠品質的另一個重要因素。
Researchers have found that consistent exercise routines can improve your sleep efficiency. In other words, exercise can allow you to get more out of your sleep without actually having to spend more time in bed.
研究人員發現，規律與持續的運動可以提高你的睡眠效率。換句話說，運動可以讓你不必真正花更多的時間在床上睡眠，而從中獲得更大的效益。
This is huge considering the fact that most people are often too busy to get more than 7 hours of sleep per night.
這是慎重考慮到大多數人往往太忙，每晚睡眠時間無法超過7個小時。
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Take CBD Oil
使用CBD油
If you are looking for a zero-effort way to radically enhance the quality of your sleep, CBD oil is the way to go.
如果你正在尋找一種不費力的方法，而從根本上提高你的睡眠品質，大麻二酚（Cannabidiol，CBD）油是要選擇的路。（譯註：大麻二酚是大麻的主要非精神科成分，具有多種藥理作用，包括抗焦慮、抗精神病、止吐和抗炎特性。）
CBD oil has the unique ability to decrease stress, improve the amount of deep sleep you get at night, decrease inflammation, and ease sleep-disrupting aches or pains.
CBD油具有獨特的功效，可以減輕壓力，改善夜間深度睡眠的量，減少炎症，緩解睡眠痛苦或憂慮。
These effects collectively make CBD oil an incredibly powerful sleep-enhancing elixir.
這些影響一致使CBD油成為了一種增強睡眠非常有效的靈丹妙藥。
If you decide to take this route, we highly recommend the CBD oil from Touchstone Essentials. Their CBD oil is nano-emulsified, organic, and is manufactured using supercritical CO2 extraction. All of which are hallmarks of a premium CBD oil that produces superior results.
如果您決定走這條路，我們強烈推薦來自Touchstone Essentials 的 CBD 油。他們的CBD油是納米乳化（nano-emulsified）的有機油，是使用超臨界（supercritical）CO2萃取製造的。所有這些都是優質CBD油的特徵，可產生卓越的效果。
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用「平靜優質的大麻油」（Calm Premium Hemp Oil）釋放CBD油的全部能量
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Calm Premium Hemp Oil提供了豐富的萜烯（terpenes）、黃酮類化合物（flavonoids）與每瓶750毫克的CBD大麻素（cannabinoids）。Calm以豐富的大麻油帶有清爽薄荷的味道，每天從人體內部紓解不適和壓力。
References:
參考資料：
l https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5806586/
l https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4341978/
About The Author
關於作者
Will Justice is an independent researcher, writer, and truth activist dedicated to sharing his groundbreaking findings with the world. Over the course of several decades, he discovered the causes of worldly corruption, human suffering, and spiritual decline, which gave him the eyes to see the solutions hidden from view. He is passionate about unity, authenticity, and healing the world through forming effective grassroots initiatives.
Will Justice是一位獨立的研究人員、作家和真理活動家（truth activist），致力於與世界分享他的突破性發現。幾十年來，他發現了世俗腐敗、人類苦難和精神衰落的原因，這讓他看到了隱藏在視線之外的解決方案。他熱衷於和睦、真切，並經由形成有效的草根倡議來治癒世界。
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原文資料來源：https://stillnessinthestorm.com/2019/05/how-to-get-the-best-sleep-of-your-life/
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