Do you have difficulty falling asleep at night? If so, here is a piece of advice for you: Listen to some soft music.
你晚上是否难以入睡？如果是，这里有一条给你的建议：听一些轻音乐。
Scientists have found that soft music can help to improve sleep quality and quantity. This works for sleepers of all ages, and even for those with sleeping problems. Soft music can help us fall asleep better, wake up less during the night and feel more relaxed in the morning. You may not notice the effects overnight, though. It could take as many as 3 weeks to see any improvements.
科学家发现，轻音乐有助于提高睡眠的质和量。这对各个年龄段的睡眠者都有效，甚至对那些有睡眠问题的人也是如此。轻音乐可以帮助我们更好地入睡，减少夜间醒来的次数，并在早晨感到更放松。不过，你可能不会在一夜之间就注意到这些效果，可能需要多达 3 周的时间才能看到一些改善。
Why can soft music help us sleep better? The reasons aren't clear yet. It may connect with the relaxing effect of a good song. Music can have real physical effects, too. Soft music can lower our heart rate and slow down our breathing. This prepares us for sleep.
为什么轻音乐能帮助我们更好地入睡？原因尚不清楚。这可能与一首好歌的放松效果有关。音乐也会对身体产生真实的影响。轻音乐可以降低我们的心率，并让我们的呼吸放慢，以便我们准备好入睡。
Scientists say that for most people, music that has 70 beats per minute works best. Classical, jazz and folk music are usually more effective than other musical styles. Familiar songs work well, too. You may need to test to make your own playlists. And remember to get volume right. Make sure that the final piece is gradually slowing down, or you may be woken up by the sudden silence.
科学家表示，对大多数人来说，每分钟 70 拍的音乐效果最佳。古典、爵士和民间音乐通常比其他音乐风格更有效。熟悉的歌曲也很有效。你可能需要测试一下，制作自己的音乐播放清单。记得控制好音量。确保最后一首曲子是逐渐放慢的。否则，你可能会被突然的寂静惊醒。
It's very important to get enough high-quality sleep. Before you go to bed tonight, play some soft music. Then, just prepare to be rocked off to dreamland.
获得足够的高质量睡眠是非常重要的。今晚上床睡觉前，播放一些轻音乐。然后，就准备好舒舒服服地进入梦乡吧。