生活方式改變一小步,睡眠促進(jìn)一大步

Counting sheep is just not working for an army of sleep-deprived Britons, figures show. Recent studies suggest that a shocking 38 per cent of adults here don't get enough kip. This puts as among the worst countries in the world for a good night's sleep. But experts agree lack of rest has a drastic effect on our mood and ?motivation.

數(shù)據(jù)表明，數(shù)羊?qū)λ卟蛔愕挠?guó)人來(lái)說(shuō)并不適用。近期研究表明：38%的成年人都沒(méi)有充足睡眠，令人震驚吧!所以，英國(guó)在'世界上難以一夜好眠的國(guó)家'中占有一席之地。但專(zhuān)家認(rèn)為休息不足會(huì)對(duì)我們的心情及動(dòng)力產(chǎn)生巨大影響。

Sleep alone

一個(gè)人睡

Sharing a bed with your partner might feel comforting but it is not helping you doze off. Couples who bed down together have lighter sleep and move around more in the night ?compared with those who have the covers to themselves. They also experience less REM sleep - the rapid eye ?movement phase that is typically associated with dreaming and is so important because it allows the body ?to recharge and replenish.

與另一半共睡一張床會(huì)讓你感到安心，但卻對(duì)入睡沒(méi)有幫助。一起睡的伴侶睡眠更淺，夜間動(dòng)的次數(shù)也更多--相比分被子睡的情侶而言。他們快速眼球運(yùn)動(dòng)睡眠的階段也更少--這種睡眠通常與做夢(mèng)相關(guān)，而且十分重要，因?yàn)樗鼤?huì)給身體充電、補(bǔ)充。

 

Sleeping apart might not just save your rest but also your relationship. A recent study found that people who sleep badly have a higher divorce rate, engage in more arguments and suffer from a lack of empathy.

分開(kāi)睡不僅有利于休息，而且有助于戀情發(fā)展。最近的一項(xiàng)研究發(fā)現(xiàn)：睡眠不好的人離婚率更高、更容易爭(zhēng)吵、沒(méi)什么同情心。

Do not eat before bedtime

睡前不要吃東西

As your body burns off calories from the food you eat it creates heat and a raised body temperature can interrupt a sound night's sleep. To make matters worse your body's metabolism also slows down when you fall asleep, causing any undigested calories to be stored as fat and potentially lead to weight gain. Eating your supper three or four hours before bedtime is best because it allows your body time to digest and metabolise.

當(dāng)身體燃燒你攝入食物的熱量時(shí)，熱量就會(huì)隨之產(chǎn)生，體溫升高會(huì)擾亂人們的夜間睡眠。更糟的是，睡著后，身體新陳代謝的速度也會(huì)減慢，使未消化的卡路里存儲(chǔ)為脂肪，從而可能導(dǎo)致體重增加。睡前三至四小時(shí)吃晚飯最佳，因?yàn)檫@給了身體消化和新陳代謝的時(shí)間。

The eight hour myth

為何要睡八小時(shí)

It is a common misconception that eight hours' sleep is the recommended amount needed by everyone each night. Sleep need is as individual as height. It is genetically determined. But everyone is different when it comes to how much sleep they need in order to wake up rested and refreshed.

人們經(jīng)常會(huì)有這樣的誤解：建議人們每晚睡八小時(shí)。睡眠需求和身高一樣，因人而異。這是由遺傳決定的。但關(guān)于人們需要多長(zhǎng)的時(shí)間以保證醒來(lái)時(shí)神清氣爽這一問(wèn)題，每個(gè)人不盡相同。

Some might survive off five while others will not feel at their best with less than nine. Work out how much sleep you need to perform best the next day - to be focused and feel awake. Then you should consistently try to get this amount of shut-eye each night to ?maintain a healthy schedule.

有些人睡5個(gè)小時(shí)就夠了，但有些人卻至少得睡9個(gè)小時(shí)。算算自己需要多長(zhǎng)時(shí)間的睡眠才能在第二天展現(xiàn)最好的狀態(tài)吧--集中注意力，保持清醒。之后，你應(yīng)該不斷嘗試，保證自己每晚都能睡這么久--以保持健康的作息時(shí)間。