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BBC: 睡懒觉能让你更健康?如何保证高质量的睡眠

Can a lie-in make you healthier?

睡懒觉能让你更健康?

Every morning, my alarm goes off, I wake from my slumber and hit the snooze button. Then I crawl back under the duvet to grab a few more minutes of shut-eye. "Tonight I'll go to bed early," I tell myself. But, evening comes and I get a second wind, completely forgetting about my early night.

我的闹钟每天都会响。我每次醒来都会按下延时闹铃按钮,然后钻回到被窝里继续补觉。“今晚我要早点睡。”我对自己说。但每次到晚上我都毫无睡意,完全忘记自己要早睡这回事。

Why am I finding it so difficult to get a good night's sleep? And is it a problem?

我发现为什么想要早点睡就这么困难呢?是不是有什么问题呢?

The amount we sleep has declined over the years and insomnia is on the rise. Modern technology is often blamed. The light from our smartphone affects levels of melatonin - the sleep-inducing hormone - keeping us wide awake into the early hours.

近些年来,我们的睡眠时间有所下降,而失眠的时候却越来越多。人们通常归罪于现代科技的发展。智能手机的光亮影响了我们的褪黑素——也就是睡眠激素——这就使得我们直到凌晨还难以入睡。

Lack of sleep can badly affect our health and memory. We need deep sleep to move our memories from short-term storage into long-term storage. If we don't get enough sleep, we could lose these memories. This is especially disastrous for people studying for exams.

睡眠缺失对我们的健康和记忆力会造成很坏的影响。短时记忆贮存只有在我们熟睡时才能转化为长时记忆贮存,所以如果我们睡眠不足,就有可能会丢掉这些记忆。这对复习考试的人士来说尤为严重。

So, how can we learn to sleep better? For Professor Till Roenneberg, it's important people recognise they have an internal body clock. This determines whether you are a night owl, an early bird or somewhere in the middle. We don't have any choice. "It's like feet," he said "Some people are born with big feet and some with small feet, but most people are somewhere in the middle." Our work schedules are out of sync with our natural sleep patterns. He says this leads to "social jetlag" where people feel like they are constantly in the wrong time zone.

那么,我们怎样才能获得更好的睡眠呢?提尔·罗内伯格教授认为,了解自己的生物钟是很重要的,这决定着你是夜猫子还是早起者,亦或是在不早不晚的某个时间段徘徊。我们没有任何选择。“就像人的脚一样,”他表示,“有些人生就一双大脚,而有些人却是一双芊芊细足,但大部分人都是介于这两者之间的。”我们的工作时间却又和天生的睡眠规律不同步,所以这就造成了“社会性时差”,也就是人们经常觉得自己不在状态。

Paul Kelley - a sleep expert from the University of Oxford - says that most people are getting up too early. He believes work and school should start a few hours later. Many companies are starting to realise more sleep can mean a more productive workforce and are changing work schedules. While in South Korea, office workers are heading to relaxation parlours at lunchtime to take power naps in hammocks or massage chairs. This is much healthier than catching forty winks while sitting on the toilet or dropping off at their desks.

保罗凯利——哈佛大学研究睡眠的专家——他表示大多数人起床时间都太早了。他认为工作时间和上课时间应该再往后推迟几个小时。很多公司已经开始意识到充足的睡眠能让工作效率更高,并开始调整上班时间。在韩国,上班族在午餐时间会去休息室吊床或者按摩椅上打个盹。这比在马桶上或办公桌上犯困可健康多了。

So, if like me you find yourself hitting your snooze button every morning - don't feel bad. It's just our body clocks!

所以,如果大家和我一样每天早上哈欠连天——别对此感到多糟,只是生物钟使然罢了!

 

词汇表

slumber

睡眠

snooze button

(催醒闹钟的)延时按钮

shut-eye

睡眠

get a second wind

恢复的精力或力量

early night

早睡

insomnia

失眠

melatonin

褪黑素

wide awake

完全清醒

the early hours

凌晨

body clock

生物钟

night owl

夜猫子

early bird

早起者

sleep patterns

睡眠规律

jetlag

时差反应

power nap

打盹,小睡

hammock

吊床

catch forty winks

(白天的)打盹、小睡

drop off

睡着了

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