两分钟入睡法！经证实的军事技巧
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:00 | There's actually a military proven technique to fall asleep in exactly two minutes after closing your eyes. | 实际上有一种军事技术 可以在你闭上眼睛两分钟后睡着了 |
| 0:06 | It's mind-blowing. | 心发心. |
| 0:07 | Here's how you can do it too. | 你也可以这样 |
| 0:09 | Now this technique was developed in the military to allow soldiers to fall asleep at any time, | 现在这种技术是在军队中发展起来的 让士兵们随时都能睡着 |
| 0:14 | any place, even when they're suffering from high levels of anxiety and stress. | 任何地方,即使他们受到高度的焦虑和压力。 |
| 0:19 | Everyone needs sleep and sleep for a soldier is crucial. | 每个人都需要睡觉和睡觉 一个士兵是至关重要的。 |
| 0:23 | Now according to my research, this was developed mainly for fighter pilots who need 100% | 根据我的研究,这主要是为需要100%的战斗机飞行员开发的 |
| 0:28 | of their reflexes and focus, which we all know decreases with the lack of sleep. | 他们的反射和专注,我们都知道,由于睡眠不足,这种反射和专注会减少。 |
| 0:33 | Here's the technique and it doesn't involve any sleeping pills. | 这就是技术,它不涉及任何安眠药。 |
| 0:36 | It's quite simple. | 很简单 |
展开字幕全文（41 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | There's actually a military proven technique to fall asleep in exactly two minutes after closing your eyes. | 实际上有一种军事技术 可以在你闭上眼睛两分钟后睡着了 |
| 2 | It's mind-blowing. | 心发心. |
| 3 | Here's how you can do it too. | 你也可以这样 |
| 4 | Now this technique was developed in the military to allow soldiers to fall asleep at any time, | 现在这种技术是在军队中发展起来的 让士兵们随时都能睡着 |
| 5 | any place, even when they're suffering from high levels of anxiety and stress. | 任何地方,即使他们受到高度的焦虑和压力。 |
| 6 | Everyone needs sleep and sleep for a soldier is crucial. | 每个人都需要睡觉和睡觉 一个士兵是至关重要的。 |
| 7 | Now according to my research, this was developed mainly for fighter pilots who need 100% | 根据我的研究,这主要是为需要100%的战斗机飞行员开发的 |
| 8 | of their reflexes and focus, which we all know decreases with the lack of sleep. | 他们的反射和专注,我们都知道,由于睡眠不足,这种反射和专注会减少。 |
| 9 | Here's the technique and it doesn't involve any sleeping pills. | 这就是技术,它不涉及任何安眠药。 |
| 10 | It's quite simple. | 很简单 |
| 11 | First you need to trick your body into calming down by systematically relaxing and shutting down | 首先你需要通过系统放松和关闭 来欺骗你的身体来镇定下来 |
| 12 | each part of your body from head to toe. | 身体的每个部位都从头到脚 |
| 13 | So think of relaxing each muscle starting with your forehead. | 想想从你的额头开始放松每个肌肉 |
| 14 | Thought frowning, relax your eyebrows, your eyes, your cheeks, your jaw. | 思想眉毛,放松眉毛,眼睛,脸颊,下巴. |
| 15 | We tense up these body parts without realizing it so it's important to relax them. | 我们紧张这些身体部位 却没有意识到, 所以重要的是放松它们。 |
| 16 | Breathe slowly, drop your shoulders and keep your arms loose to your side. | 慢慢呼吸,放下肩膀,把手臂松开 |
| 17 | Unclench your hands, | 把手伸出来 |
| 18 | loosen your fingers. | 放松你们的手指。 |
| 19 | Imagine a warm sensation going from your head all the way down to your | 想象一下 从你的头一直到你 |
| 20 | fingertips. | 指指处. |
| 21 | Now take a deep breath and slowly exhale, relaxing your chest, your stomach down | 现在深呼吸 慢慢呼气 放松胸膛 胃向下 |
| 22 | to your thighs, knees, legs and feet. | 你的大腿,膝盖,腿和脚。 |
| 23 | Again, imagine this warm sensation going down from your | 再说一次,想象一下,你那温暖的感受 |
| 24 | heart all the way to your toes. | 心脏一直到你的脚趾。 |
| 25 | While we're doing this, we need to rid our brain of those daily | 当我们这样做的时候,我们需要摆脱我们的大脑 这些日常 |
| 26 | stresses. | 压力。 |
| 27 | Imagine yourself in a different scenario than what you experience on a daily basis. | 想象一下自己在一个不同的情景中 和你每天经历的不一样。 |
| 28 | Here | 给 |
| 29 | are two examples. | 有两个例子。 |
| 30 | One, you're lying in a canoe on a calm lake with nothing but a clear blue sky above | 一,你躺在一个平静的湖上的独木舟里, 上面只有一片晴朗的蓝色天空 |
| 31 | you. | 你们 |
| 32 | And two, you're lying in a black velvet hammock in a pitch dark room. | 第二,你躺在一个黑色的丝绒吊床里 一个漆黑的房间。 |
| 33 | If you begin thinking of | 如果你开始思考 |
| 34 | true-to-life scenarios that you're currently living, repeat these words for 10 seconds. | 真实到生命的情景,你正在生活, 重复这些词10秒。 |
| 35 | Don't think, don't think, don't think. | 别想,别想,别想 |
| 36 | That's the technique you're supposed to practice every night | 你每晚都要练这种技巧 |
| 37 | for 6 weeks. | 6个星期。 |
| 38 | 96% of people who practice this technique are actually able to fall asleep | 96%练习这种技术的人实际上能够睡着了 |
| 39 | within 2 minutes of shutting their eyes. | 在两分钟内闭上眼睛。 |
| 40 | And that could be you too. | 砛琌 |
| 41 | Let me know how it goes in 6 | 6分钟后告诉我情况 |
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