Good Night│晚安

作者：Seamus Heaney

A latch lifting, an edged cave of light

门闩拉开，

Opens across the yard. Out of the low door

小院洞穿一片清晰的光照。

They stoop in to the honeyed corridor,

他们从矮门躬身进入甜蜜的走廊，

Then walk straight through the wall of the dark.

径直穿透暗夜黑墙的隧道。

A puddle, cobble-stones, jambs and doorstep

池塘、卵石、门框、台阶，

Are set steady in a block of brightness

都凝固于明亮的格调，

Till she strides in again beyond her shadows

直到她拖着身影跨步返回，

And cancels everything behind her.

把身后的一切全部勾销。

一首爱尔兰诗人谢默斯•希尼的《晚安》送给各位读者，希望大家在今天这个世界睡眠日能够不受失眠的困扰睡个好觉，小编在此献上一份来自英国《镜报》的睡眠攻略：

Inhale through your left nostril

This yoga method is thought to reduce blood pressure and calm you. Holistic sleep therapist Peter Smith says: “Lie on your left side, resting a finger on your right nostril to close it. Start slow, deep breathing in the left nostril.”

尝试左侧卧，堵住右边鼻孔，用左边鼻孔深呼吸。借鉴了瑜伽里的方法，这个动作可以帮你降低血压，平静下来。

Squeeze and relax

Relaxing all your muscles can prepare your body for sleep. Anxiety expert Charles Linden says: “Lying on your back, take a deep, slow breath in through your nose and, at the same time, squeeze your toes tightly as if you are trying to curl them under your foot, then release the squeeze.”

全身肌肉放松有利于入睡。可以尝试深呼吸，脚趾使劲内扣，然后再放松，反复几次让身体放松。

Rewind your day

Remembering the mundane detail in reverse order clears your mind of worries. Sammy Margo, author of The Good Sleep Guide says: “Recall conversations, sights and sounds as you go. It helps you to reach a mental state that’s ready for sleep.”

流水账式回想你这的生活，转移注意力。

Roll your eyes

Sammy says that closing your eyes and rolling the balls up three times can do the job. She says: “It simulates what you do naturally when you fall asleep and may help trigger the release of your sleepy hormone, melatonin.”

闭上眼睛，反复转三次眼珠。

Just imagine

Visualisation meditation works best when you use at least three senses. Sammy explains: “Imagine yourself in a situation where you feel content – a tropical paradise, sailing on calm waters, walking in flower fields.

“As you explore your ‘happy place’ imagine smelling flowers, feeling grass or sand under your feet and hearing water lap against the boat. You should soon feel relaxed and drift off.”

努力在脑海中构建一个你觉得舒服的场景，想象自己是在一片热带天堂里，或是在平静的水面上航行，又或者走过一片花田。让思想在这些场景里漫游，自己也会慢慢放松下来，迷迷糊糊睡去。

Exercise between 4-7pm

Moderate exercise can help you sleep, says Prof Paul ­Gringras, adviser for Leesa mattresses. “It’s one of the best ‘sleep-medicines’ around. But like all medicines, there is a right and wrong way to use it.

“The timing can make a big difference. Exercise in the morning is unlikely to help, and exercise too close to bedtime is likely to cause problems. Try taking 20-30 minutes of exercise moderate for you, between 4pm and 7pm.” Walking or gardening will do.

适度锻炼有助于睡眠，可以尝试把锻炼时间安排在下午4点到7点之间，效果会更好。

以上这些都是一些帮助睡眠的小攻略，大家不妨可以一试， 当然对于失眠问题比较严重的小伙伴来说，可能借助一些专业性的帮助，排查失眠原因再对症下药，则更为重要。

- 关于作者 -

谢默斯·希尼（Seamus Heaney， 1939－2013）爱尔兰诗人。他出生于爱尔兰北部的一个信奉天主教，世代务农的家庭。他的诗作总是淳朴而自然，他虽有学院派的背景，却没有学院派孤芳自赏的情调。他被公认为是当今世界上好的英语诗人和天才的文学批评家，在1995年他的诗由于“具有抒情诗般的美和伦理深度，使日常生活中的奇迹和活生生的往事得以升华”，荣获诺贝尔文学奖。

- 诗意的人 -

曾立珊

Lishan

▌毕业于美国乔治福克斯大学，被收录美国大学生名人录。

▌韦博出国备考中心教师，多年教学经验，深谙欧美文化。