[00:00.000] 作词 : Blacksand
[00:00.490] 作曲 : Blacksand
[00:00.980] 编曲 : Blacksand
[00:01.470]Welcome to my mental world.
[00:03.180]欢迎来到我的心理世界。
[00:03.810]Psychology of oneslf.
[00:04.890]自我心理学。
[00:05.430]Today’ s topic is about sleep.
[00:07.620]今天的话题是关于睡眠。
[00:08.340]A high quality sleep can help you have a high quality day.
[00:11.430]一个高质量的睡眠能帮助你有一个高质量的一天。
[00:12.870]It means you have more energy, you can do things better than before.
[00:16.440]这意味着你有更多的能量，你做任何事情会比之前做得更好。
[00:18.120]So, what shoud we do， We can have a high quality sleep？
[00:20.760]所以，我们应该怎么做才能有高质量的睡眠呢？
[00:21.990]In my opinion, I think three points.
[00:23.430]依我所见，我觉得有三点。
[00:24.150]Firstly, it’ s exercise. I think exercise is the most important point
[00:28.980]第一点是锻炼，我认为也是最重要的一点。
[00:30.240]Because exercise produces dopamine and endorphins.
[00:33.450]因为运动会产生多巴胺和内啡肽。
[00:34.290]They can make you feel happy and relaxed, they can help you fall asleep better and sleep better.
[00:39.420]它们会让你感受愉悦和放松，它们能帮助你更快地入睡和睡得更好。
[00:41.220]If you have time, it is best to exercise in the afternoon, that is the best efficiency.
[00:46.260]如果你有时间，最好是在下午锻炼，这个时间段锻炼效率最高。
[00:48.090]So what type of exercise is better for sleep。 I thinkit's sex. Especially if you have quality sex before going to bed, you will sleep exceptionally well.
[00:59.640]所以，什么类型的锻炼对睡眠最好。我认为是鱼水之欢，特别是如果你在睡觉前有一场高质量的鱼水之欢，你会睡得特别好。
[01:03.240]Secondly,It's about the environment.
[01:04.500]第二点，睡眠质量是关于环境。
[01:05.370]Firstly I love this one create an environment you actually want to be in.
[01:09.240]首先我喜欢这一点，创造一个你真正想要的环境。
[01:10.620]One that is cool.
[01:11.010]一个凉快的环境。
[01:11.520]One that is dark.
[01:12.210]一个黑暗的环境。
[01:12.630]One that is quiet one that is comfortable.
[01:14.460]一个安静的环境，一个舒服的环境。
[01:15.360]I will never understand people who can sleep in like a noisy room.
[01:18.870]我从来理解为什么有人可以睡在一个很吵闹的房间里。
[01:20.370]You know I need to listen english podcasts or other things about english to fall asleep.
[01:23.730]你知道我需要去听英语播客或者其他关于英语的事物去入睡。
[01:25.320]Because whenever I want to sleep, there are many thoughts in my mind, but listening to English can make me calm down.
[01:33.180]因为只要什么时候我想睡觉了，我的思绪就烦我，不让我睡觉，但是听英语能让我冷静下来。
[01:37.560]Thirdly, It’ s about mentality.
[01:39.150]第三点，是关于心态。
[01:39.720]If your anxietyis caused by your inability to sleep, I recommend a method that I use myself.
[01:47.850]如果你的焦虑是由你无法入睡引起的，我推荐一个我自己使用的方法。
[01:49.800]When you close your eyes,don't think of me falling asleep, but think of me not falling asleep.
[01:57.120]当你闭上你的眼睛的时候，不要想快点睡着，而是想着不要睡着。
[01:58.890]The most important thing is that youdon't move around, just find yourself in a comfortable position and you will fall asleep in no time. If youdon't fall asleep all the time,it's okay, becauseyou're resting by keeping your eyes closed, and youwon't be tired the next day.
[02:14.880]最重要的是你不要乱动，找一个舒服的姿势，你很快就会睡着。如果你没有一直睡着，没关系，因为你是闭着眼睛休息的，第二天也不会感觉很累。
[02:18.870]Also, if youdon't sleep well,don't put pressure on sleep, or you will never sleep well. Ifyou're a student, you go to class, ifyou're an adult, you go to work.
[02:26.460]另外，如果你睡不好，不要给睡眠施加压力，否则你永远睡不好。如果你是学生，你就照常上课，如果你是成年人，你就照常工作。

作词 : Blacksand
作曲 : Blacksand
编曲 : Blacksand
Welcome to my mental world.
欢迎来到我的心理世界。
Psychology of oneslf.
自我心理学。
Today’ s topic is about sleep.
今天的话题是关于睡眠。
A high quality sleep can help you have a high quality day.
一个高质量的睡眠能帮助你有一个高质量的一天。
It means you have more energy, you can do things better than before.
这意味着你有更多的能量，你做任何事情会比之前做得更好。
So, what shoud we do， We can have a high quality sleep？
所以，我们应该怎么做才能有高质量的睡眠呢？
In my opinion, I think three points.
依我所见，我觉得有三点。
Firstly, it’ s exercise. I think exercise is the most important point
第一点是锻炼，我认为也是最重要的一点。
Because exercise produces dopamine and endorphins.
因为运动会产生多巴胺和内啡肽。
They can make you feel happy and relaxed, they can help you fall asleep better and sleep better.
它们会让你感受愉悦和放松，它们能帮助你更快地入睡和睡得更好。
If you have time, it is best to exercise in the afternoon, that is the best efficiency.
如果你有时间，最好是在下午锻炼，这个时间段锻炼效率最高。
So what type of exercise is better for sleep。 I thinkit's sex. Especially if you have quality sex before going to bed, you will sleep exceptionally well.
所以，什么类型的锻炼对睡眠最好。我认为是鱼水之欢，特别是如果你在睡觉前有一场高质量的鱼水之欢，你会睡得特别好。
Secondly,It's about the environment.
第二点，睡眠质量是关于环境。
Firstly I love this one create an environment you actually want to be in.
首先我喜欢这一点，创造一个你真正想要的环境。
One that is cool.
一个凉快的环境。
One that is dark.
一个黑暗的环境。
One that is quiet one that is comfortable.
一个安静的环境，一个舒服的环境。
I will never understand people who can sleep in like a noisy room.
我从来理解为什么有人可以睡在一个很吵闹的房间里。
You know I need to listen english podcasts or other things about english to fall asleep.
你知道我需要去听英语播客或者其他关于英语的事物去入睡。
Because whenever I want to sleep, there are many thoughts in my mind, but listening to English can make me calm down.
因为只要什么时候我想睡觉了，我的思绪就烦我，不让我睡觉，但是听英语能让我冷静下来。
Thirdly, It’ s about mentality.
第三点，是关于心态。
If your anxietyis caused by your inability to sleep, I recommend a method that I use myself.
如果你的焦虑是由你无法入睡引起的，我推荐一个我自己使用的方法。
When you close your eyes,don't think of me falling asleep, but think of me not falling asleep.
当你闭上你的眼睛的时候，不要想快点睡着，而是想着不要睡着。
The most important thing is that youdon't move around, just find yourself in a comfortable position and you will fall asleep in no time. If youdon't fall asleep all the time,it's okay, becauseyou're resting by keeping your eyes closed, and youwon't be tired the next day.
最重要的是你不要乱动，找一个舒服的姿势，你很快就会睡着。如果你没有一直睡着，没关系，因为你是闭着眼睛休息的，第二天也不会感觉很累。
Also, if youdon't sleep well,don't put pressure on sleep, or you will never sleep well. Ifyou're a student, you go to class, ifyou're an adult, you go to work.
另外，如果你睡不好，不要给睡眠施加压力，否则你永远睡不好。如果你是学生，你就照常上课，如果你是成年人，你就照常工作。