很多人也知道長期失眠會損害健康，但原來很少人會關注自己的睡眠品質，包括我自己。一向我也以為自己的睡眠品質不錯，因為我是一上床不到三分鐘便能入睡的那種人，而且我會確保自己最少能有八小時的睡眠時間，睡房全用上遮光窗簾，晚上一定會關掉WiFi，我以為自己已經睡得很好，直至半年前我由鄉村搬到城市。
Many people also know that prolonged insomnia can cause health damage, but there were few people who cared about the quality of their sleep, including myself. I used to think that my sleep was good, because I was the kind of person who could sleep in less than three minutes, and I would make sure that I had at least eight hours of sleep, that my bedroom was covered with curtains, and that WiFi would be closed at night, and I thought I was sleeping well until six months ago, when I moved from my village to the city.
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由於一直也在郊外生活，對於城市晚上的車聲及一切噪音也變得很敏感，搬家後第一天晚上就已經睡不著。解決噪音干擾最簡單快捷的辦法就是戴上耳塞。噪音城市裏的光污染特別厲害，遮光窗簾也不及眼罩的遮光效果來得直接。起初用眼罩及耳塞睡覺非常不舒服，因為不習慣耳朵裏面有海綿及有東西戴在頭上睡覺。於是我就展開了一輪眼罩及耳塞測試。
As you've been living in the suburbs, you've become sensitive to the noise and noise of city nights, and you can't sleep the first night after you move. The easiest way to deal with noise interference is to put on earplugs. The lights in the noise city are so polluted that the curtains of the curtains are not as direct as the blindfold. Sleeping with a blindfold and an earplug is very uncomfortable at first, because I'm not used to sleeping with a bell in my ears and something on my head. So I opened a round of eyelids and earplugs.
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這數月來我試過的耳塞及眼罩不下十款，貴的平的；天然的人造的，甚麼物料都試過。最後勝出的心水是天然蜂蠟耳塞（次選是矽膠，也不錯）和真絲眼罩。
The earplugs and blindfolds that I have tried over the last months are ten, expensive and flat, and the natural man-made ones have tried everything. The winning water is the natural bee-axe earplugs and the silky eyelids.
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天然蜂蠟做的耳塞是最舒適的，因為會隨着體溫變得柔軟，而且高密度，能夠將80%的聲音阻隔。眼罩最令面部感覺舒服的一定是真絲，而且必須能自由調較鬆緊的那種。有些甚麼立體眼罩是硬硬的，非常不舒服。而且面型不一定適合，何況是最貴的。
The earplugs made of natural beehives are the most comfortable, because they are softer with temperature and dense enough to block 80 per cent of the sound. The most comfortable eye coverings must be the silk, and they must be freer and looser. Some of the stereo masks are hard and uncomfortable. And the face may not be the right one, but what is the most expensive.
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現在我終於找到了最舒適的耳塞及眼罩，每一天晚上也能擁有優質的睡眠。原來睡眠的品質真是沒有最好，只有更好。
Now I've finally found the most comfortable earplugs and blindfolds, and I've had a good night's sleep. So the quality of sleep is really not perfect, but better.
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有研究實驗模仿醫院深切治療部的環境，給人戴上耳塞及眼罩與沒有耳塞及眼罩的人進行測試。記錄他們的睡眠模式及化驗尿裏的退黑激素（Melatonin）及皮質醇（Cortisol）。結果發現當人睡眠時使用眼罩耳塞是較容易入睡，而且睡覺的時候壓力比較少。
There are research experiments that imitate the hospital’s deep treatment environment by testing people with earplugs and blindfolds and people without earplugs and blindfolds. Recording their sleep patterns and testing their urinary remolations of meratonin and cortisol turns out to be easier to sleep when people sleep with eyeplugs and less stress when they sleep.
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退黑激素是由松果體自然生產的一種荷爾蒙，是一種超級強力的抗氧化物。晚上在全黑環境可以刺激松果體產生退黑激素，使人更容易入睡。皮質醇又叫壓力荷爾蒙，是人類在高壓環境下自然產生來平衡血壓、血糖及免疫力的。
Black hormones are a hormonal form of natural production of pineapple, which is a super-powerful antioxidant. At night, the pineapple can stimulate the production of pineapples and make it easier for people to sleep. Leather alcohol, also known as pressure hormones, is produced by humans in high-pressure environments to balance blood pressure, blood sugar and immunity.
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除了蜂蠟耳塞和真絲眼罩，我還有第三個法寶——暖水袋。睡覺的時候把暖水袋放在肚腩上。熱力能夠使大小腸放鬆。由於大小腸其實與大腦有聯繫，當大小腸放鬆，頭腦也能夠放鬆。若你也希望提升睡眠質素，可以試試以上三寶。
In addition to the beehive earplugs and silk blindfolds, I have a third chord -- warm water bags. Put warm water bags on the belly while sleeping. The heat can relax the bowels. Since the bowels are actually connected to the brain, the bowels can relax and the brain can relax. If you want to improve the quality of sleep, you can try the three.
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如果你有長期失眠的狀況，可能是由於焦慮引起，建議可以在這裏進行一個簡單測試。
If you have long periods of insomnia, probably caused by anxiety, it is suggested that a simple test can be conducted here.
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如懷疑自己面對情緒困擾，應該儘快尋求專業人士協助。情緒病和身體病一樣也要「病向淺中醫」。
If you suspect that you are in a state of emotional distress, you should seek help from a professional as soon as possible.
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有關眼罩和耳塞如何改善睡眠的研究報告：https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2887188/
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