【双语阅读】睡好觉,远离8件事_(官网)厦门泛扬英语培训机构
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【双语阅读】睡好觉,远离8件事

时间:2013-01-15 14:58 作者:泛扬英语 点击: 次

8 Don’t s for a Good Night’s Sleep
睡好觉,远离8件事

       Oh, the power of a good night’s sleep. A whole gamut of positive benefits can be seen from getting enough rest, but for many of us, hitting the sack can be challenging. There’s plenty of advice out there about what to do to get to sleep but what about what not to do? Click through for some of the pre—bedtime activities that could be hurting your chance at getting a good night’s sleep.
       啊,良好睡眠的强大作用!良好的睡眠能带来极大的好处,但对我们许多人来说,睡觉也不是件容易事。关于“做什么就能睡得好”的建议铺天盖地,但能做的有哪些呢?看这里吧。读读有哪些睡前活动会影响你睡好觉。

1. Exercise 锻炼
       No, you don’t get to ditch your yoga mat or running shoes all together. Exercise is a vital activity for your health, and can actually contribute to getting better-quality sleep. The problem, though, is that exercising within three hours of bedtime can raise your body temperature, and make dozing off more difficult. Breaking a sweat, then, is best left for earlier in the day!
       先别急着把瑜伽垫或跑鞋丢了。锻炼对于健康来讲很重要,同时也能帮你获得更好的睡眠。但问题在于,睡前3小时的锻炼能提高你的体温,并让你较难入睡。因此,锻炼这事儿最好放在更早些时候进行。

2. Watch TV/Surf the web 看电视或上网
       Studies have shown that pre-slumber screen time can impede your body’s ability to fall asleep. The likely culprit? Well, the bright lights of these screens can hinder the development of melatonin, the hormone that promotes sleep. So close that laptop and turn off that TV about an hour before bed.
       研究表明,睡前盯着屏幕能扰乱身体入睡的能力。罪魁祸首是谁?是这些屏幕发出的亮光。它们能阻断褪黑素的形成,而褪黑素是帮你入睡的激素。所以,睡前一小时最好关掉电脑和电视。

3. Take a hot shower/bath 热水淋浴/泡热水澡
       Like exercise, hot showers and baths can actually help you fall asleep. The problem, however, comes out of taking one too close to the time you plan on hitting the sack. Being overheated can bring affects just like late exercises.
       跟锻炼一样,热水澡能帮你入眠。但是,如果洗完澡的时间与睡觉时间太接近,就有问题了。温度过高的热水带来的影响跟前文提到的太晚锻炼的结果一样。

4. Drink too many fluids 喝太多饮品
       Caffeine, of course, and alcohol both make it difficult to get a good night’s rest. But drinking a lot of any liquid within the last hour or two before you go to bed will lead to those dreaded late night bathroom breaks, and further disrupt your slumber. You shouldn’t go to bed thirsty, however, as you’ll likely wake up in the middle of the night to get a drink of water. Balance is key here.
       咖啡因,当然,还有酒精饮料都能影响睡眠。但无论什么饮料,只要在睡前1-2小时喝得太多,都会让你频繁起夜而痛苦不堪,继而影响到睡眠。不过,也别渴着入睡,因为这样可能让你半夜被渴醒起来喝水。平衡是关键。

5. Work 工作
       Whatever work or school issue it is, it can certainly wait until morning. Getting work done stimulates your brain and can cause you unneeded stress—pretty much the opposite of what you want to feel if you’re trying to fall asleep!
       无论是工作还是学习上的事,都可以推到明天再做。睡前干活会刺激你的大脑,给你添加不必要的压力—而这简直是想成功入睡的大忌!

6. Read engrossing stories 阅读有趣的小说
       Many of us have done this: you’re reading a really interesting novel and you tell yourself, “Oh, just one more page!” suddenly, it’s 2:00am and you have to be awake in four hours. Yep, reading a really interesting book, essay or novel before bed will make it difficult to get to sleep. Perhaps you can remedy it by finding the most boring thing imaginable to read?!
       很多人都这么做过:你在读一本很有意思的小说,边读边对自己说:“就再读一页!”然后突然间,已是凌晨两点,距离起床只有4个小时了!嗯哼,所以,睡前读有趣的书啊、文章啊或者是小说,都会让你更难入睡。或许你可以改一改,找本超级无聊的书,睡前读?!

7. Cuddle with your pets 跟宠物睡在一起
       As a child, I always wanted to have my beloved pet Chihuahua sleep in my (twin) bed. And then came the reality: it’s amazing how much space a 6 pound creature can take up, and how grumpy Chihuahuas can be when you disturb their slumber. The point is, sleeping with a pet in your bed can seriously disturb your sleep.
       小时候,我总想让我心爱的宠物吉娃娃跟我一起睡。接着问题就来了:一个6磅重的家伙,占得空间一点也不小;而且,万一你打扰了它,它脾气会相当暴躁。所以,关键点是:跟宠物一起睡觉,严重受扰的是你自己睡眠。

8. Have serious conversations 谈论严肃话题
       You’ve probably heard the phrase,” don’t go to bed angry.” And, as it turns out, it’s totally accurate! Research has shown that sleeping directly after a fight or traumatic experience will effectively preserve your emotions until you awake. The human body is adverse to falling asleep in dangerous situations—it’s a defense mechanism. Thus, you’ll have a much harder time falling asleep after a big blowout. It’s best to resolve conflicts before you hit the sack.
       你可能听到过这样一句话:“不要带着愤怒的情绪睡觉”。事实证明这话对极了!研究表明,如果睡前跟别人吵了一架,或是受了心理创伤,那么这种不良情绪会一直存在,直到你醒来。人体在危险处境睡不踏实,这是一种自我保护机制,表现方式就是干扰睡眠。所以如果你刚发完脾气,入眠会很困难。最佳的方法是在睡前解决掉所有争端。