双语：影响你睡眠的十大元凶.doc

最权威的国际教育服务平台 双语：影响你睡眠的十大元凶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.大多数人在一定程度上与睡眠做斗争。无论是睡眠不足还是在早晨挣扎着起床，都难以保持很好的睡眠平衡。However, sleep is essential if we want to be productive in life. It provides us with the energy we need to get stuff done!然而，如果我们想高效地生活，睡眠是必不可少的，它能给予我们办事的能量。Here are the 10 most common sleep mistakes people make and a few tips for avoiding them!以下是人们普遍存在的10个睡眠错误和避免错误的办法。1. The snooze button.Dont ever hit the snooze button. 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.1.止闹按钮。不要按下止闹按钮，闹钟响起时立刻起床对身体更加有益。想想看，“在睡会”闹铃按钮或许可以让你多睡10分钟，但是这10分钟不能给你提供更多的能量去完成一天的工作计划。事实恰恰相反，调查表明“睡眠中断”会使我们更加疲劳。2. Disorganized sleeping habits.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 and fatigue.2.无规律睡眠的习惯。一个有规律的睡眠习惯能帮助我们更快入睡(醒来时精神抖擞)。这就要求我们每天在大致相同的时间睡觉或起床。如果睡眠长时间处于无规则状态下，最后你的生物钟将会紊乱，从而导致失眠和疲劳。3. Long naps.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)。3.长时间的午觉。长时间的午觉会破坏你的睡眠节律，因此，如果你极其需要一个午觉，请把时间控制在30分钟之内(下午4点之前)。午饭后小憩一会儿能帮你恢复精力(但要确保自己别睡过头哦)。4. Caffeine/stimulants.Dont drink any caffeinated drinks after mid-day. Caffeine stimulates your 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.4.咖啡因/兴奋剂。过了中午不要喝含有咖啡因的饮品。当你摄入咖啡因后，你的身体将会长达12个小时处于兴奋状态，所以，在晚些的时候限制入口之物是很重要的。注意绿茶之类所谓的“草本”饮料，也可能含有大量的咖啡因，购买时别忘了查看配方标签。5. Stress & negative thinking.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 think positive thoughts that aid sleep.5.压力和消极思想。巨大的压力是很多人难以入眠的原因，带着压力上床睡觉就更糟糕了。压力会产生化学物质，从而在物理上影响人的睡眠。尝试在睡觉前清理你的大脑，并努力做一些积极的思考，这样有助于睡眠。6. Too much light.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 your pineal glands production of sleep hormones and therefore disturb your sleep rhythms, so make sure your blinds are closed!6.光线过强。我们的睡眠依靠“睡眠信号”，其中一个信号就是黑暗。睡觉前使你的房间尽可能地黑暗，一丝透过窗户的光线都会影响松果体分泌睡眠激素的产量，从而干扰你的睡眠节律，因此请确保窗帘是拉上的。7. Sugar before bedtime.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.7.睡前吃含糖食物。睡前吃含糖的零食不是一个非常糟糕的决定。糖会干扰体内化学物质的分泌，从而使你半夜惊醒。拒绝深夜吃甜食如果你饿了那就应该吃蛋白质含量丰富的零食。8. Alcohol before bedtime.Alcohol is a sedative and 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