双语：影响你睡眠的十大元凶.docx

双语：影响你睡眠的十大元凶 Most of us have struggled at some point with sleep. Whether it's not gett ing eno ugh sleep or struggli ng to get up in the mornin g, it can be difficult to get the bala nee 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 en ergy we n eed 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 com mon sleep mistakes people make and a few tips for avoid ing 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。 The sno oze butt on .Don't ever hit the sno oze butt on .It really is much more ben eficial to just get up on your first alarm. Think about it — the sno oze butt on gives you an extra 10 minu tes or so sleep. In the grand scheme of your day this really won't provide you with any more energy. In-fact it does the opposite. Research has show n that 'i nterrupted sleep' can cause us to feel more tired. 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。 Disorga ni zed sleep ing habits .I t's much easier to get to sleep each ni ght (a nd 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 you're disorga ni zed with your sleep ing rout ine, you end up in terrupt ing your n atural sleep ing rhythms, which can cause insomnia and fatigue. 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。 Long n aps.L ong n aps can disrupt your sleep ing rhythms so if you're desperate for a nap the n keep it un der the 30 minute mark (and before 4pm) 。 Short n aps after lunch can help to restore en ergy levels (just make sure you don't sleep in) 。 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)。 Caffein e/stimula nts.D on't drink any caffe in ated drinks after mid-day. Caffeine stimulates yo