A sleep scientist shares his 15-minute daily ritual that leads to a good night’s sleep. Following is a transcript of the video.

　　一位睡眠科学家分享了他每天能获得高质量睡眠的15分钟例行仪式。以下是该视频的文本。

　　Daniel Barone: One of the biggest things that I believe in for myself and what I tell my patients is mindfulness meditation.

　　丹尼尔.巴罗博士：：我对自己和我的病人说的最重要的事情之一就是正念冥想。

　　I’m Dr. Daniel Barone, a neurologist at New York Presbyterian Hospital and assistant professor of neurology at Weill Cornell Medical College.

　　我是丹尼尔.巴罗博士，纽约长老会医院的神经学家，威尔康奈尔医学院神经病学助理教授。

　　Mindfulness meditation is thought to just reduce the fight-or-flight response that the body is producing. So when you’re trying to fall asleep at night, the fight-or-flight response is not what you want. You want the opposite of that. You want the relaxed, what we call the parasympathetic nervous system to activate.

　　正念冥想被认为能降低身体产生的“战或逃反应”，当你在晚上试图入睡时，“战或逃”反应不是你想要的。你需要的恰好相反，你想放松，我们称之为激活副交感神经系统。

　　The way I meditate is very simple. I sit in a dark room, as quiet as I can make it. I actually use earplugs and sometimes even earphones above that. Sometimes I have music, sometimes it’s silent.

　　我冥想的方式非常简单，坐在一个黑暗的房间里，尽可能保持安静。事实上我用的是耳塞，有时甚至耳机也行。有时我会播放音乐，有时则是无声的。

　　And what I do is I sit upright, my hands on my lap, my feet on the floor, and I just simply breathe in through my nose and out through my mouth with my eyes closed.

　　我需要做的是坐直，双手放在膝盖上，双脚放在地板上，闭上眼睛，用鼻子吸气，然后通过嘴巴呼气。

　　And what I’m doing is I’m focusing my attention. That’s where the term “mindfulness” comes from. I’m paying mind to my breathing.

　　在这个过程中我要做的是集中注意力。这就是“正念”一词的由来。我在专心呼吸。

　　Sometimes what I tell people to do is say, “In” and then “Out” as you’re breathing in and out. You can say that in your mind or I imagine images of air moving into my nose and out through my mouth. Whatever will help you to focus on the breathing, that’s what I recommend people to do.

　　有时我告诉人们要做的就是在呼吸时说“吸”、“呼”，你的心中可以这样默念，或者想象着空气从鼻子进去，又从嘴巴流出来。无论什么方法只要能让人们关注呼吸，我都推荐人们去做。

　　I set my alarm on my phone to go off after 11, 12, 15 minutes or so and I just put that face down and then I don’t think about it. I just close my eyes and start meditating. I meditate every day.

　　我在手机上设置了11、12、15分钟的闹钟，然后把它放在边上不管它了。我只是闭上眼睛开始冥想。我每天都冥想。

　　Dr. Daniel Barone is the author of "Let’s Talk About Sleep."

　　丹尼尔.巴罗博士是《让我们来谈谈睡眠》一书的作者。