10大常见睡眠错误.doc

10大常见睡眠错误Most of us have struggled at some point with sleep. Whether its not getting enough sleep or struggling to get up in the morning, it can be difficult to get the balance just right.大多数人都遇到过一些睡眠问题。有可能是睡得不够，又或者是早晨起不来，很难达到平衡睡得舒服。However, sleep isessentialif we want to be productive in life. It provides us with the energy we need to getstuffdone!然而为了保证精力充沛，睡眠是十分必要的。我们需要睡足了才有精力干活！Here are the 10 most common sleep mistakes people make and a few tips for avoiding them!下面列出了常见的十大睡眠错误以及纠正小贴士。1. The snooze button闹钟止闹按钮Dont EVER hit thesnoozebutton. It really is much more beneficial to just get up on your first alarm. Think about it the snooze button gives you an extra 10 minutes or so sleep. In the grand scheme of your day this really wont provide you with any more energy. In-fact it does the opposite. Research has shown that interrupted sleep can cause us to feel more tired.千万不要按止闹按钮，其实在闹铃一响时就起来对身体更好。想想看，止闹按钮可以让你多睡10分钟或者更长一点时间。但相比于一整天满满的计划，这多睡的10分钟根本无法为你多添几份活力。事实上恰恰相反，研究表明受干扰的睡眠会让人更加疲倦。2. Disorganized sleeping habits不规律的睡眠习惯Its much easier to get to sleep each night (and wake up feeling refreshed) if we have a regular routine. This means going to bed at roughly the same time each night and getting up at roughly the same time each morning. If youre disorganized with your sleeping routine, you end up interrupting your natural sleeping rhythms, which can cause insomnia andfatigue.如果每天的作息时间规律，每晚会更加容易入眠（醒来时也会感到神清气爽）。也就是说每晚在相对固定的时间睡觉，每天早上在相对固定的时间起床。如果你睡觉的时间不规律，就会打乱你的生物钟，导致失眠和疲劳感。3. Long naps小睡时间过长Long naps can disrupt your sleeping rhythms so if youre desperate for a nap then keep it under the 30 minute mark (and before 4pm). Short naps after lunch can help to restore energy levels (just make sure you dont sleep in).小睡时间过长会打乱人的生物钟，所以如果你真的很想打个盹儿的话，请把时间控制在30分钟以内（而且要在下午四点前睡）。在午餐后小睡一会儿有助于恢复体力（只是不要睡过头了）。4. Caffeine/stimulants咖啡因/兴奋剂Dont drink any caffeinated drinks after mid-day. Caffeinestimulatesyour body for up to 12 hours after consumption so its important to restrict your intake later in the day. Be aware of supposed herbal drinks such as green tea, which can have a high dose of caffeine. Always check the label.请不要在中午之后饮用含咖啡因的饮料。咖啡因会持续的影响人体12个小时，所以要控制自己不要在中午以后摄取咖啡因。小心一些“草本”饮料，例如绿茶含有很高的咖啡因。每次喝饮料之前都要看一下成份标签。5. Stress & negative thinking压力和消极想法Stress is a large reason why many people find it difficult to sleep. One of the worse things you can do is be stressed before bed. Stress produces chemicals that physically stop us from sleeping. Try and clear your mind before bed time and make an effort to thinkpositivethoughts that aid sleep.压力是造成人难以入眠的重要原因。在上床睡觉前带着太大压力就更加糟糕了。压力会使人分泌出某些从生理上阻止睡眠的化学物质。尝试在睡前清空所思所想，努力朝有助于睡眠的积极方面想吧。 6. Too much light光线太亮Our bodies depend on sleep signals to fall asleep and one of those signals is darkness. Make sure your room is as dark as possible before trying to get to sleep. Even a thin stream of light coming in through your window can disrupt yourpinealglands production of sleep hormones and therefore disturb your sleep rhythms, so make sure your blinds are closed!我们的身体依靠“睡眠信号”来入睡，其中一个信号就是黑暗。所以在睡觉前要确保房间光线尽可能暗。即便是透过玻璃窗射进来的一小束光线也可能会干扰人的松果体分泌睡眠荷尔蒙，从而干扰睡眠生物钟。因此要保证关上百叶窗！7. Sugar before bedtime睡前摄取糖分Sugary snacks before bedtime are a really bad idea. The sugar can disrupt the chemicals in your body causing you to wake up during the night. Limit all late night sweet treats if youre hungry go for a protein based snack instead.睡前吃含糖的零食真的是个坏主意。糖会破坏人体体内的化学物质，导致人在夜间醒来。因此要控制晚间吃甜食的量，如果你饿了，去吃一些蛋白质为主的零食吧。8. Alcohol before bedtime睡前喝酒Alcohol is asedativeand therefore people get fooled into thinking it will help them get a good nights sleep. The reality is that it may initially induce sleep, however it usually drastically impairs sleep during the second half of the night which leads to interrupted sleeppatterns that will leave you feeling fatigued in the morning (not to mention the hangover!)酒精有镇定作用，因此人们会误以为酒精能帮助睡眠。实际上酒精可能会在一开始促进人睡眠，但是它也常会在后半夜严重影响人的睡眠，打乱人的睡眠模式，让你在早上觉得很疲乏（更不用说还有宿醉了）。9. TV in the bedroom卧室里摆放电视It can be easy to fall asleep on the couch in front of the TV. Its important we dont try andreplicatethis strategy in the bedroom though. The bedroom must only be associated with sleep. When you start to introduce mental stimulation such as a TV this can severely disrupt your sleeppatterns.坐在电视机前的沙发上很容易睡着，但重要的是我们不能在卧室里尝试这一方法。卧室应当只与睡眠有关，把电视机之类刺激神经的东西放进卧室会严重打乱你的睡眠模式。10. Worrying about sleep担心睡眠If youve had a few bad nights sleep, then the worst thing you can do is worry too much about it. When we place too much focus on sl