如何睡个好觉——来自萨古鲁的6个小贴士
Sadhguru looks at the role of sleep and the importance of sleeping in absolute relaxation. Sharing six tips to help you sleep well, he also speaks about the Shambhavi Mahamudra, which blurs the line between being asleep and awake.
萨古鲁谈到了睡眠所扮演的角色以及睡眠时彻底放松的重要性。在分享了帮助你睡个好觉的6个小贴士后，他还谈到了可以模糊睡眠和清醒之间界限的香巴维大手印（Shambhavi Mahamudra）。
Sadhguru: Do you find that one day morning when you get up, without any reason you are just feeling ugly? If it is happening even two or three times a year, then you must do certain things before you go to bed. It is very important.
Sadhguru（萨古鲁）：你有没有发现，某天早上你起床时，毫无缘由地感觉很糟糕？如果这种情况在一年当中甚至只发生两到三次，那么你就得在睡下前做些什么。这很重要。
You can unconsciously incubate a lot of either negative or positive things in sleep. You can incubate either pleasantness or unpleasantness in an uninterrupted way very effectively in sleep. You can also incubate it during the day, but there are so many interruptions that it does not happen very efficiently. But if you have a tendency to go to bed in a certain way and you wake up in the morning feeling really nasty for simply no reason, that means you are incubating bad eggs in the night very efficiently.
你会无意识地在睡眠当中培育出很多消极或积极的东西。你会以一种非常有效的不被打搅的方式，在睡眠当中培育出愉快或不愉快。你在白天也会进行培育，但打搅太多，所以不会发生得很有效。但如果你倾向于以某种方式睡下，然后你在早上醒来时毫无来由地感觉糟透了，那就意味着你在夜晚很有效地培育出了一些坏东西。
This is not just about psychological disturbances; it can cause major physiological problems over a period of time. It is important that you eliminate these things from your life. So before you go to bed in the night, there are certain things that you need to take care of.
这可不仅仅与心理困扰有关；它会在一段时间后导致严重的生理问题。从你的生命中剔除这些东西很重要。所以，在你晚上睡下之前，有些你需要注意的事项。
Tip 1: Take a Shower
小贴士1：洗个澡
Always shower before you go to bed. It will make a lot of difference. Maybe cold showers are difficult in cold weather, so take a lukewarm shower, but do not go for hot showers in the night.
永远在你上床睡觉前先洗个澡。这会带来很大的不同。可能在冷天气里洗冷水澡很难，那就洗个温水澡，但不要在晚上洗热水澡。
A cold shower will keep you alert. You will sleep twenty minutes or half an hour later, but you will sleep better because it will take away certain things. When you shower, it is not just the dirt on the skin that you are taking away. Have you noticed, if you are very tense and anxious, after taking a shower, you come out feeling almost like a burden has been taken away from you? It is not just about washing the skin. A whole lot of things happen when water flows over your body. Taking a shower is a very rudimentary bhuta shuddhi because over seventy percent of your body is actually water. If you run water over it, a certain purification happens which is beyond cleaning the skin.
冷水澡会让你保持机敏。你会在20分钟或半小时后入眠，但你会睡得更好，因为它会带走某些东西。当你洗澡的时候，你并不只是去除皮肤上的灰尘。你有没有注意到，如果你非常紧张和焦虑，在洗澡后你出来时会感觉似乎卸下了担子呢？洗澡不仅仅是清洗皮肤。在水流遍你全身时，很多事情都在发生。洗澡是一个非常基础的五大元素净化（bhuta shuddhi），因为你身体超过70%都是水。如果你让水流遍全身，某种净化就会发生，而不只是皮肤被清洁了。
Tip 2: Don’t Sleep Right After a Meal
小贴士2：饭后不要立刻入睡
If you are eating meat and other kinds of meals, it is best to eat at least three to four hours before you go to bed so that the digestion is over. Before going to bed, drink a certain amount of water; you will see that it gets taken care of.
如果你吃肉和其它种类的食物，最好在上床睡觉前至少3-4小时进食，这样可以完成消化。在上床睡觉前，喝一定量的水；你会发现身体得到了照顾。
Tip 3: Light a Lamp
小贴士3：点一盏油灯
One more thing you can do is just light an organic oil lamp. Use a cotton wick, do not use something else. You can use linseed oil, rice-bran oil, sesame oil, olive oil or any organic oil with a cotton wick. Just light one little lamp somewhere in the room where you sleep and you will see that these things will completely disappear.
你可以做的另一件事是，只是点一盏有机油灯。用棉芯，而不是其它东西。你可以选择亚麻籽油、米糠油、芝麻油、橄榄油或其它任何有机油，搭配一根棉芯。只是在你睡觉的房间某处点一小盏灯，你就会看到这些问题完全消失。
Tip 4: Remember That Time Is Running Out!
小贴士4：谨记时间有限！
Keep this in your mind that you are truly a mortal. Not just in words, really see that you could fall dead right now. I will bless you with a long life, but it is possible that you or me could fall dead right now.
要记住，你真的终有一死。不是说说而已，而是要真的看到，你有可能此刻就死掉。我会祝福你长寿，但你我都有可能此刻就死掉。
Please be conscious of this. This is not to create fear or paranoia but just to know the reality. If you know, 'I am truly mortal and my time is so limited,' you will have no time to be angry, to quarrel with someone, or to do anything that does not really matter to you. If you are conscious of your mortality, you will do only what you truly care for in your life.
请意识到这一点。我不想制造恐慌或偏执，只是想让你了解现实。如果你知道“我是真的终有一死，我的时间是如此有限”，你就不会有时间去生气，去和某人吵架，或者去做任何对你来说真的不那么重要的事。如果你意识到你终有一死，你就只会做你生命中真正在乎的事。
Before you go to bed, sit on your bed with the thought that this is your deathbed and you have just one more minute to live. Just look back and see, what you have done today, is it worthwhile? Just do this one simple exercise. And when it really happens, who knows whether you will be sitting on your deathbed or lying in a hospital with all kinds of things sticking into you. So enjoy this every day that you sit on your deathbed, look back and see, 'Today, the way I have handled these twenty-four hours, is it worthwhile because now I am dying?' If you do this, you will live a worthwhile life, believe me.
在你入睡前，坐在你的床上，想着这就是你的临终之床，而你只能再活一分钟。回顾看看，你今天做了什么，是值得的吗？只是做这一样简单的练习。当死亡真的发生时，谁知道你是坐在你的临终之床还是躺在医院里，身上插着各种东西。所以请每天享受这样的时刻，坐在你的临终之床上，回顾看看：“今天，我处理这24小时的方式是值得的吗，因为我现在要死了？”如果你能做到这一点，你这一生会过得很值得，相信我。
Tip 5: Keep Things Aside
小贴士5：把事情放下
Just do this before you go to bed. In the last three minutes, keep aside everything that you have gathered – the body, the content of the mind, and the small things. Do not ignore small things; these small things are big things. I have seen how people are carrying their own private pillow because it is very important. Your pillow, your footwear, if you have relationships, everything that you have gathered – keep it aside and sleep.
在你入睡前只是做这件事。在最后那3分钟里，放下你所收集的一切——身体、大脑里装的东西、还有所有小事情。不要忽略小事情；这些小事情也很重要。我见过人们如何带着他们自己的专用枕头，因为它很重要。你的枕头、你的鞋子、你的人际关系（如果有的话）、所有你收集的一切——把它们都放下再睡觉。
If you manage to sleep like that, you will wake up with something else altogether different. You will wake up with much more light, energy and possibilities than you have imagined possible. Just sleep as life – not as a man or woman, not as this and that. Simply keep everything down.
如果你能这样入睡，你会在醒来时感受到全然不同的东西。你会在醒来时带有比你想象得更多的光、精力和可能性。只是作为一个生命去睡觉——不是作为男人或女人，不是作为这个或那个。把一切都放下。
Tip 6: Do Not “Head North”
小贴士6：不要头朝北
If you put your head to the north and sleep during the night in a horizontal position, then slowly the blood will get pulled towards your brain. When there is too much circulation in the brain, you cannot sleep peacefully. If you have any kind of inherently weak aspects in your brain or if you are of old age, you could die in your sleep. One can have hemorrhage because extra blood is trying to enter the brain where the blood vessels are hairlike.
如果你在夜晚处于水平姿势，而头朝北睡，血液会慢慢地被引到你的大脑。当你的大脑有太多血液循环，你就无法睡得平和。如果你的大脑有任何遗传性薄弱环节，或者如果你年岁较长，你可能会在睡梦中死去。因为额外的血液试图进入大脑中如发丝般纤细的血管，可能会造成脑出血。
Something extra is being pushed because of the magnetic pull of the planet. When you are in a vertical position, this is not so. The moment you become horizontal, this pull on the head is strong. This is true only in the northern hemisphere. If you go to Australia, you should not put your head to the south. If you are in India you should not put your head to the north. It is okay if you put it any other way.
额外的东西被推入是因为地球的磁场。当你处于垂直姿势时，不会这样。一旦你变成水平姿势，头部受到的引力就很强。只在北半球是这样。如果你去澳大利亚，你就不能头朝南睡。如果你在印度，你就不能头朝北睡。头朝其它任何方向睡都是可以的。
原文链接：
isha.sadhguru.org/global/en/wisdom/article/how-to-sleep-well