考博的学生都或多或少的存在睡眠问题，甚至有一部分人遭受失眠地折磨，以至于对睡眠产生了恐惧。
睡眠不好的话，不仅增加心理压力，还极容易导致你第二天精力不济，焦虑和烦躁等消极情绪也更容易出现。
有一些有助于睡眠的措施或注意事项，比如睡前冲热水澡、晚上不要喝咖啡和浓茶、睡前不要运动、保持卧室在18-24度、注意调控卧室灯光、有个舒适的床等。
这些方面我觉得效果不大，很多措施对于在读的学生来讲也不具备实现的条件。
有一篇文章How to Fall Asleep in 2 Minutes or Less，我觉得写的非常好，实际上我也按照这个方法练习过，效果特别特别好。
二战时期美国有个海军少尉 Bud Winter，之前是一个橄榄球和田径教练，他为美军海军飞行员开发一套在两分钟内快速入睡的方法。战后，Winter继续担任田径教练，带过 102 位全美冠军和 27 位奥运选手。
Winter这个方法是经过实验验证的，选了两组飞行员作为实验对象，一组是实验组，一组是对照组。结果实验组96% 的飞行员能够在两分钟或者更短时间内，随时随地入睡。哪怕是喝了咖啡，或者在枪炮的模拟背景音中，照样可以快速入睡。
即使是饱受战争摧残，承受着巨大压力，普遍存在战争应激反应的战斗机飞行员采用这个方法都能快速入睡，更何况压力远远小于战争的考博人。
Winter还写了一本书Relax and Win，他认为睡眠就是身体和心灵放松的一种状态。所以说入睡其实分为两步，一是身体放松，二是精神放松。
“Sit back in your chairs and put your feet flat on the deck. Knees apart, your hands limp on the inside of your lap. Now, close your eyes and drop your chin until it rests on your chest.
Let’s breathe slowly, deeply, and regularly. Take all the wrinkles out of your forehead. Relax your scalp. Just let go. Now let your jaw sag-g-g. Let it drop open. Now relax the rest of your face muscles. Get the brook trout look on your face. Even relax your tongue and lips. Just let them go loose. Breathe slowly.
Now, let’s go after the eight muscles that control your eyes. Let them go limp in their sockets. No focus, just let them go limp. Breathe slowly.
Now drop your shoulders as low as they will go. You think that they are low, but let them go more. Did you feel the muscles in the back of your neck go limp? When you think you are really relaxed, let them go even more.
Now, let’s relax your chest. Take a deep breath. Hold it. Exhale and blow out all your tensions. Just let your chest collapse. Let it sag-g-g. Imagine you are a big, heavy blob on the chair, a jellyfish. Breathe slowly. When you exhale, release more and more of your tensions.
Let’s go after your arms. Talk directly to your arm muscles. First, talk to your right bicep. Tell it to relax, go limp. Do the same to your right forearm. Now to the right hand and fingers. Your arm should feel like a dead weight on your leg. Repeat the relaxation process with your left arm. Breathe slowly.
Your entire upper body has been exposed to relaxation and a warm, pleasant feeling comes over you. You feel good. A sense of well-being invades your body.
Now for your lower body. Talk to your right thigh muscles. Let them go to a dead weight on the chair. Let the meat hang on the bones. Go through the same routine for the right calf muscles. Then all the muscles of your right ankle and foot. Tell yourself that your right leg has no bones in it. It is just a flabby, heavy weight on the deck. Repeat the process with your left thigh, calf, ankle, and foot.
At present you are all relaxed physically, or think you are. For a little insurance, let’s take three deep breaths and when you let them out, blow out all the remaining tensions, one . . . whoosh, two . . . whoosh, three . . . whoosh.”
If you have trouble getting any of your body parts to feel sufficiently relaxed and jellyfish-like, try tensing them up first, and then letting them go loose.
By following the above protocol, you can achieve a nice general level of relaxation. Winter taught the cadets to cultivate this state in any pressure-filled situation, as it would loosen them up, dial down their nerves, enhance their concentration, and allow them to make better decisions.
“坐在椅子上，双脚平放在甲板上。双膝分开，手在膝盖内侧无力耷拉着。现在，闭上眼睛，放下下巴，直到它靠在胸前。
让我们慢慢地、深深地、有规律地呼吸。去除额头上的所有皱纹。放松你的头皮。放松脸部其余肌肉，放松你的舌头和嘴唇，就像你在河边看到的鳟鱼那样嘴一开一合，缓慢呼吸。
现在，让我们来看看控制你眼睛的八块肌肉。让他们在眼窝里随意转动。没有重点，让他们上下左右随意动。慢慢呼吸。
现在尽可能低地放下你的肩膀。你认为他们很低，但让他们更低。感受脖子后面的肌肉，当你觉得已经很放松了，尝试着让它们再进一步。
现在，让我们放松你的胸部。深吸一口气，屏住。呼气并释放所有紧张情绪。让你的胸部瘪下去，想象在椅子上，自己是一直笨重的水母。慢慢呼吸。当你呼气时，释放越来越多的紧张。
现在关注手臂。放松右二头肌，右前臂也一样，然后右手，手指。然后在左臂重复，且保持缓慢呼吸。
你的整个上半身都处于放松状态，一种温暖、愉悦的感觉涌上心头。你感觉良好。一种幸福感侵入你的身体。
现在该下半身了，先右大腿肌肉，想象着肉挂在机构上，放松。然后是小腿肌肉，在之后是右脚踝和脚部肌肉。告诉自己，右腿没骨头。在左腿重复。感觉自己就是椅子上的一堆肉。
目前，我们身心放松，或者你觉得如此。为了保险起见，让我们深呼吸三次，当你呼气时，吹掉所有剩余的紧张情绪，一次，呼~~两次，呼~~~三次，呼~~~~”
如果你无法让身体的任何部位感到足够放松，像水母一样，请先尝试将它们拉紧，然后再松开。
如果遵从上述步骤，你可以达到一个很好地放松水平。Winter 建议，在任何压力大的时候尝试这个练习，可以很好的放松，减压，提高专注力，促成更好的决策。
你肯定不是躺在甲板上，就是躺在床上也是一样的道理。
下面就要解决精神放松的问题。
如果你的身体放松了，你只需要十秒钟之内大脑没有活跃的想法就能入睡。关键就在于“停止大脑中翻腾的想法”，特别是不要有任何运动的想法，同时必须停止反思当天的遗憾、忧虑、问题。
具体的做法，Winter 有三个建议，你不需要全选，只需要选其中一个，如果这一个不管用再换一个。
“First, we want you to fantasize that it is a warm spring day and you are lying in the bottom of a canoe on a very serene lake. You are looking up at a blue sky with lazy, floating clouds. Do not allow any other thought to creep in. Just concentrate on this picture and keep foreign thoughts out, particularly thoughts with any movement or motion involved. Hold this picture and enjoy it for ten seconds.
In the second sleep-producing fantasy, imagine that you are in a big, black, velvet hammock and everywhere you look is black. You must also hold this picture for ten seconds.
The third trick is to say the words ‘don’t think . . . don’t think . . . don’t think,’ etc. Hold this, blanking out other thoughts for at least ten seconds.”
“首先，我们希望你幻想这是一个温暖的春日，你正躺在一个非常宁静的湖上独木舟的里。 你仰望蓝天，云朵慵懒飘浮。不要让任何其他想法潜入。只要专注于这张图片，将外来的想法排除在外，尤其是涉及任何运动或动作的想法。拿着这张照片，享受它十秒钟。
在第二个产生睡眠的幻想中，想象你在一个巨大的黑色天鹅绒吊床上，你看到的任何地方都是黑色的。 专注这个画面十秒钟。
第三个窍门，在脑海中说:不要想、不要想、不要想。。。，持续十秒钟，消除其他想法。”
最后特别要强调的是美军接受这个方法训练的时常是六周。方法本身的掌握就需要时间和精力，不要幻想看完立马就秒睡。我建议有睡眠问题的同学一定要试试这套方法，实际上就是放松身体和精神，要知道，我们刚开始练习用键盘打字的时候觉得还不如手写快，刚开始开车的时候觉得还不如骑自行车方便，但是熟练之后呢？键盘打字又快又轻松，开车不怕风吹雨打只要有油那都能去。方法本身的掌握需要时间，掌握了就会大有裨益。
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