關(guān)于睡眠的10大誤解和迷思
You’d think the human race would have sleep down to a science by now, but many of us are still sleeping poorly (and so we need top 10 guides to getting better sleep). Part of the problem is we have outdated information and beliefs about this all-important health need. Let’s set the facts straight. Here are 10 things you might have been told about sleep but aren’t completely true.
你覺得人類已經(jīng)對(duì)睡眠了解得很透徹了，但是仍然有很多人睡不好覺(所以我們需要睡眠十大指南)。一部分問題是，睡眠對(duì)我們的健康如此重要，但我們掌握的信息和對(duì)它的了解已經(jīng)過時(shí)了。來，讓我們把事實(shí)弄清楚。下面列舉了你可能聽說過的有關(guān)睡眠的十件事，這些都不是完全正確的。
10. More Sleep Is Better for You
10. 睡得越多越好
There could be such a thing as too much sleep. The amount of sleep we need varies by person and also changes as we age. Harvard researchers found that a lot of sleep (9 hours or more) is linked with poor sleep quality. So don’t aim for more sleep—even on the weekends. Aim for better sleep.
睡太多可能會(huì)導(dǎo)致睡眠過度。每個(gè)人需要的睡眠時(shí)間都不一樣，且會(huì)隨著年齡增長而變化。哈佛大學(xué)研究員發(fā)現(xiàn)，睡得過多(9個(gè)小時(shí)以上)和睡眠質(zhì)量差有關(guān)。所以不要以睡得更久為目標(biāo)——即便是在周末，而是要力圖提升睡眠質(zhì)量。
9. Alcohol Helps You Sleep
9. 酒精有助于入睡
Alcohol, the original nightcap, can help most people fall asleep. However, it also can cause you to wake up more during the night, wrecking your sleep quality. Consider drinking non-alcoholic beer before bed instead.
人們過去常在睡前喝酒，大多數(shù)人都會(huì)在酒精作用下很快入睡，但是，酒精也會(huì)導(dǎo)致你在夜間醒來多次，破壞睡眠質(zhì)量。考慮一下睡前喝點(diǎn)無酒精的啤酒吧。
8. If You Wake Up in the Middle of the Night, Lie in Bed Until You Eventually Fall Back Asleep
8. 如果半夜醒來，要躺在床上直到再次睡著
Waking up in the middle of the night is the pits, but it happens to all of us. We all hope to quickly fall back asleep, and so we tend to stay in bed hoping it’ll happen any minute now. If that doesn’t happen, though, within 15 minutes, most experts recommend getting out of bed to do something that occupies our bodies and brains without overstimulating us. Try not to check the clock either.
半夜醒來最糟心了，但我們都會(huì)遇到。我們都希望能很快再次入睡，所以我們會(huì)躺在床上期待著分分鐘能睡著。如果，過了15分鐘后還沒有睡著，大多數(shù)專家建議我們應(yīng)該起床做一些不太刺激的體力活或腦力活。也不要看表幾點(diǎn)了。
7. Insomniacs Have Difficulty Falling Asleep
7. 失眠患者入睡困難
Insomnia is a complex sleep disorder. Difficulty falling asleep is just one of its four symptoms. The others, according to the National Sleep Foundation are waking up early and not being able to fall back asleep, waking often, and waking up feeling unrefreshed. There are things you can do to alleviate insomnia and other sleep problems. The best treatment for the long-term usually isn’t medication; cognitive behavioral therapy may last longer.
失眠是很復(fù)雜的睡眠障礙。難以入睡只是四大癥狀之一。根據(jù)美國國家睡眠基金會(huì)，其它癥狀是：醒得過早、醒來以后難以再次入睡、經(jīng)常中途醒來、醒來之后疲憊無力。你可以采取一些措施減輕失眠和其它睡眠問題。但治療長期失眠的最有效的方法不是藥;認(rèn)知行為治療的效果也許會(huì)更持久一些。
6. Everyone Should Get 7-8 Hours of Sleep Per Night
6. 每個(gè)人每晚都要睡夠七八個(gè)小時(shí)
Everyone’s sleep needs are different, and the quality of your sleep matters more than how much time you spend asleep. That said, the National Sleep Foundation offers recommendations based on age group, from newborns who need 14-17 hours of sleep each day to adults 18-64 who should get 7-9 hours each day, and older adults who should get 7-8 hours each day. Children generally need more sleep. A Jawbone study found that people who sleep 8-9.5 hours each night report happier moods the next day.
每個(gè)人的睡眠需求是不一樣的，你的睡眠質(zhì)量比睡覺時(shí)間長短重要得多。因此，國家睡眠基金會(huì)根據(jù)不同的年齡段提出建議，新生兒每天需要14-17小時(shí)的睡眠，18-64歲的成人每天7-9小時(shí)，年齡更大的人每天7-8小時(shí)。孩子一般需要更多的睡眠。Jawbone公司的一項(xiàng)研究發(fā)現(xiàn)每晚睡8-9.5個(gè)小時(shí)的人第二天情緒會(huì)更好。
5. You Feel Sleepy During the Day Because You Didn’t Get Enough Sleep
5. 白天犯困說明沒睡夠
One night of bad sleep—or no sleep—can definitely make you feel awful the next day, but if you’re consistently tired or feel sleepy during the day, sleep might not be the issue. Your diet, stress, or an underlying medical problem could be the cause. Even allergies or the medications you’re taking could zap your energy. Consider your sleep quality, of course, but also look into other possible causes.
一晚上沒睡好，或沒睡，第二天一定會(huì)心情不好。但是如果你白天總是疲憊不堪或昏昏欲睡，也許就不是睡眠的問題了。飲食、壓力、潛在的健康問題都可能是原因。即使是過敏或正在服用的藥物都可能擊潰你的能量。當(dāng)然要關(guān)注你的睡眠質(zhì)量，但也要找找有沒有其它因素。
4. Power Naps Will Make You Feel Refreshed
4. 打個(gè)高質(zhì)量的盹可恢復(fù)元?dú)?/strong>
Naps are awesome, but they’re not all equally restorative. Depending on how long you nap, you might end up feeling groggy when you wake up. Aim for about 20 minutes if you want a boost in energy and mental alertness.
打盹的作用很神奇，但并不總能讓你恢復(fù)活力。這要看你睡了多長時(shí)間，也許你醒來還是昏昏沉沉。如果你想變得精力充沛、頭腦清醒，就睡20分鐘吧。
3. You’re Either a Morning Person or a Night Owl (and Morning People Are More Productive)
3. 你要么是個(gè)早起的鳥兒，要么是個(gè)夜貓子(且早起的人效率更高)
Most people think of themselves as either morning “larks” or night owls, but there’s more to sleep cycles than that. People have different energetic times during the day that aren’t necessarily tied to our preference for sleeping late or getting up early. And you know that saying “the early bird gets the worm”? While our society—the workplace and school systems—seem to reward morning people, night owls can be just as productive and creative as their counterparts. In fact, doctors say schools should start later in the day for the health of students, who aren’t getting enough sleep. (I’d be up for later workday start times too.)
大多數(shù)人都認(rèn)為自己不是早起的鳥兒就是夜貓子，但睡眠周期不只是這些。人們一天之中精力充沛的時(shí)間各不相同，與喜歡睡得晚一點(diǎn)或早一點(diǎn)關(guān)系并不大。你知道有句俗話叫“早起的鳥兒有蟲吃”嗎?我們的社會(huì)——工作單位和學(xué)校，似乎都鼓勵(lì)早起，但是夜貓子可以像早起的人一樣高效且富有創(chuàng)造力。實(shí)際上，醫(yī)生說現(xiàn)在的學(xué)生睡眠不足，學(xué)校應(yīng)該把上學(xué)的時(shí)間推遲一點(diǎn)，這樣有益于學(xué)生健康。(我覺得也應(yīng)該把上班的時(shí)間推遲一點(diǎn)。)
2. You Can Catch Up on Sleep on Weekends
2. 周末可以補(bǔ)覺
When we lose sleep during the week, we accumulate a kind of sleep “debt.” Think you can pay that debt back by sleeping in on Saturday and/or Sunday? Not so fast. This might actually make you sleepier the next week. Instead of waking up later on the weekends, you’re better off going to sleep earlier or perhaps taking a nap in the afternoon.
如果我們工作日期間沒有睡夠，我們就欠下了睡眠“債”。你想的是周六日多睡一點(diǎn)就可以償債嗎?并不盡然，而且你下周很可能會(huì)更困倦。與其周末睡懶覺，你還不如早點(diǎn)上床，或者睡個(gè)午覺。
1. Snoozing Buys You Sleep Time
1. 小睡會(huì)增加睡眠時(shí)間
Finally, this might be painful to admit, but snoozing your alarm will only make you feel worse. It doesn’t give you more time to finish sleeping but instead jolts you out of an even deeper part of your sleep cycle after you’ve dozed off between snoozes. And then you’re a zombie for the rest of the day. So stop snoozing and drag yourself out of bed. You’ll have a better day and perhaps sleep better at night.
最后，盡管承認(rèn)這點(diǎn)可能挺痛苦的，但把鬧鐘設(shè)置為催醒模式，你只會(huì)感覺更糟。小睡并不會(huì)增加完整的睡眠時(shí)間，鬧鐘響了你又睡過去，甚至?xí)酶?，鬧鐘再次響起會(huì)嚇你一跳。然后這一天都是遲鈍呆滯的狀態(tài)。所以不要再睡了，掙扎著起床吧。這樣你白天會(huì)過得更好，晚上也許還睡得更香。
