考研英語時(shí)文賞讀（132）：又失眠了？試試這個(gè)辦法吧！

　　This Simple Trick Can Help You Fall Asleep in 60 Seconds or Less

　　這個(gè)簡單的技巧可以幫助你在60秒或更短的時(shí)間內(nèi)入睡

　　Insomniacs, prepare for the best night’s sleep ever. That’s right: No more tossing and turning into the wee hours of the morning. No more counting sheep on Sunday evenings. And no more lying, wide-eyed, in the dark after waking up in the middle of the night. There’s now an easy—and expert-approved—way to fall asleep in less than a minute.

　　失眠癥患者們，準(zhǔn)備好睡上美美的一覺吧。沒錯(cuò)：不會(huì)再輾轉(zhuǎn)反側(cè)到清晨了。星期天的晚上也不用再去數(shù)羊了。半夜醒來后，再也不用睜大眼睛躺在黑暗之中了。現(xiàn)在有一種簡單而且經(jīng)過專家認(rèn)可的方法讓你在不到一分鐘內(nèi)快速入睡。

　　This all-natural remedy is called the 4-7-8 method, and yes, it’s as simple as it sounds. First, get settled into a comfy position on your bed. Then, simply inhale through your nose for four seconds, hold your breath for seven seconds, and then exhale slowly through your mouth for eight more seconds. Repeat until you fall asleep.

　　這種純天然的治療方法叫做“4-7-8入睡法”，不錯(cuò)，它確實(shí)就像聽起來那么簡單。首先在床上找到一個(gè)輕松舒服的姿勢。然后，用鼻孔吸氣4秒，屏住呼吸7秒，最后用嘴在8秒的時(shí)間緩緩將氣呼出。重復(fù)這一過程直至你睡著為止。

　　That’s all there is to it! Don’t believe us? Just ask Harvard-educated medical doctor Andrew Weil, who adopted this exercise from a centuries-long Indian yogi meditation practice.

　　就是這樣！不相信？問問從哈佛大學(xué)畢業(yè)的醫(yī)生安德魯·韋爾吧，他從一個(gè)具有數(shù)世紀(jì)歷史的印度瑜伽冥想訓(xùn)練中找到了這個(gè)方法。

　　“It’s the single best method that I’ve found for dealing with getting back to sleep if you want up on the middle of the night,” he said in a lecture.

　　他在一次演講中說道：“如果你在半夜失去了睡意，這是我發(fā)現(xiàn)的讓你重新入睡的最好方法”。

　　The yogis use this method to achieve a state of complete relaxation, counteracting stress and anxiety. Deliberately slowing down your breathing forces the rhythm of your heart to slow down, too, making the rest of your body relax. In other words, it’s a natural sedative—for your body AND mind.

　　瑜伽修行者利用這種方法來達(dá)到徹底放松、排遣壓力和焦慮的狀態(tài)。故意放緩呼吸使得你的心率也由之變緩，讓身體其它部位放松下來。換句話說，這就是你身體和精神的天然鎮(zhèn)靜劑。

　　He said: “And that comes with time. So it’s the regularity of doing this over a period of weeks, months, years that produces the changes that you want.”

　　他說：“想要達(dá)到效果是需要時(shí)間的。所以，只有花數(shù)周、數(shù)月乃至數(shù)年的時(shí)間來定期這么做，你才能實(shí)現(xiàn)你想要的效果。”

　　There you go! Once you start sticking to it, you can quit counting sheep for good.

　　去試試這種方法吧，只要開始堅(jiān)持，你就能永遠(yuǎn)不用再去數(shù)羊了。

　　(全文共282個(gè)詞)

　　重難點(diǎn)詞匯：

　　insomniac  n. 失眠癥患者

　　meditation  n. 冥想；沉思，深思；靜坐

　　sedative  n. 鎮(zhèn)靜劑；能使安靜的東西；止痛藥 adj. 使鎮(zhèn)靜的；使安靜的