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提升生活质量最简单的方式:睡觉

  Imagine: someone came over to sell a brand new magic pill.

  想象一下:有个人走过来为向推销一款全新的神奇药片。

  This pill can significantly improve your memory, overall cognitive performance, ability to learn new information, acceptance of facial expressions, emotions, ability to deal with problems, metabolism, risk of heart disease and immune system.

  这种药片可以显著改善你的记忆力、整体认知表现、学习新信息的能力、对面部表情的接受能力、情绪、处理问题的能力、新陈代谢、心脏病和免疫系统的风险。

  Will you buy?

  你会买吗?

  Yes, you guessed it: this pill is real, but not in the form of a pill. You can enjoy all these benefits for free, and all you need is to go to bed early. That's it.

  是的是的,你猜到了:这种药片真实存在,但并不是以药片的形式。你可以免费享受所有这些好处,而且所需的一切只是早点睡觉而已。就是这样。

  But! The Centers for Disease Control and Prevention calls sleep deprivation a public health crisis, and it says one-third of adults do not get enough sleep. About 80% of people report sleep problems at least once a week, and, according to a 2016 study, sleep deprivation "is costing the U.S. economy more than $ 400 billion a year and causing 1.23 million workdays a year.

  但是!疾病控制和预防中心(Centers for Disease Control and Prevention)把睡眠剥夺称作是一场公共卫生危机,它表示三分之一的成年人睡眠不足。大约80%的人每周至少报告一次睡眠问题,并且,根据2016年的一项研究,睡眠剥夺“对美国经济造成的损失每年超过4000亿美元,并导致每年123万个工作日的损失”。

  If that's not enough, here is an incomplete list of how sleep deprivation can harm you personally:

  如果这还不够,这里有一份关于睡眠剥夺如何损害你个人的不全面清单:

  Your overall cognitive performance—especially your visual attention and ability to form memories—will decline. (More generally, this is the "brain fog" we all experience after late at night.)

纽约时报中英文网 www.qqenglish.com

  你的整体认知表现——特别是你的视觉注意力和形成记忆的能力——会衰退。(更通俗地说,这是我们在深夜后都会经历的“脑雾”。)

  Before and after you learn new information, your ability to learn new information will be impaired by lack of sleep.

  在你学习新信息的之前和之后,你学习新信息的能力都会因睡眠不足而受损。

  可能 You may not be able to interpret facial expressions correctly, and even interpret some expressions-even those that are neutral-as threats.

  你可能无法正确地解读面部表情,甚至会将一些表情——甚至是中性的那些——解读为威胁。

  When you encounter obstacles, you may become more irritable and react worse.

  当遇到阻碍时,你可能会更暴躁并且反应更糟。

  In addition to your severely impaired mental capacity, your body is also affected: lack of adequate sleep can lead to weight gain, increase your risk of diabetes and heart disease, and reduce your resistance to the common cold .

  除了严重受损的心智能力之外,你的身体也会受到影响:缺乏足够的睡眠会导致体重增加,使你患糖尿病和心脏病的风险更高,并使你对普通感冒的抵抗力大大降低。

  This is crazy! All of this is due to lack of sleep!

  这太疯狂了!所有这一切只因睡眠不足!

  So what should we do? We have prepared a guide for you to help you get better sleep.

  那么我们该怎么办呢?我们为你准备了时报的指南,以帮助你获得更好的睡眠。

纽约时报中英文网 www.qqenglish.com

  First, find out how much sleep you need. Generally, if you wake up feeling tired, you don't sleep enough.

  首先,了解您需要多少睡眠。一般来说,如果你醒来觉得疲惫,那你就睡得不够。

  However, the gold standard of eight hours of sleep per night may not be right for you. A 2015 study questioned whether we needed this magic number, so following your body is the best way to find the right rhythm. The only real guideline is to get as much sleep as possible so that you feel refreshed and energized the next day, and then do it every night. Keeping a sleep diary-like this-can help you solve this problem.

  但是,每晚睡八小时的黄金标准可能并不适合你。2015年的一项研究质疑我们是否需要这个神奇的数字,所以遵从你的身体是找出正确节奏的最好方法。唯一真正的指导方针是获得尽可能多的睡眠,以让你在第二天感觉精神焕发、精力充沛,然后每一晚都这么做。坚持记录睡眠日记——就像这样——可以帮助你解决这个问题。

  Next, figure out the natural rhythm of your body. Maybe after many years of trying, you need to admit that you are not the type of person to get up early. This is very good! Do this test to find out what type of sleeper you are and don't fight your body's natural tendency to sleep.

  接下来,弄清楚你身体的自然节奏。也许经过多年的尝试,你需要承认你不是早起的那类人。这非常好!做一下这个测试,找出你是什么类型的睡眠者,不要对抗你身体自然的睡眠倾向。

  Finally, keep a consistent sleep schedule. This is probably the most important part of overall sleep health. We all have a biological clock, which is a 24-hour timer inside the body that naturally tells us when to sleep, rest and feel energized is to maintain this biological clock. Fall asleep and wake up at the same time every day (including weekends), and try to make your schedule as regular as possible, including meal times, exercise habits, screen time (and when to turn off the screen) and sunlight in the morning time. Don't forget to keep the bedroom cool.

  最后,保持一致的睡眠时间表。这可能是整体睡眠健康中最重要的部分。我们都有生物钟,这是身体内部的24小时计时器,它能自然地告诉我们什么时候睡觉,休息和感觉精力充沛的最佳方法是保持这种生物钟。每天(包括周末)在同一时间入睡和醒来,并尝试使你的日程安排变得尽可能规律,包括用餐时间、锻炼习惯、看屏幕的时间(以及何时关闭屏幕)和早晨晒到阳光的时间。别忘了保持卧室的凉爽。

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