双语新闻：赖床有理优秀人才平均睡眠8小时36分

【导语】以下是整理的双语新闻：赖床有理优秀⼈才平均睡眠8⼩时36分，欢迎阅读学习！
Growing up in a hard-working Midwestern city in the 1980s, I quickly learned that sleep is the first expense I should cut in a given day. The men I looked up to at a young age regularly boasted about running on just a few hours of sleep. While this was rooted in a good-natured work ethic, it led me to view needing sleep as a sign of weakness. I continue to see this perception in the workplace today, where it is considered a badge of honor to stay at the office late working on a project.我⽣长在上世纪80年代美国中西部⼀个崇尚努⼒⼯作的城市中，我很快就认识到睡眠是我在⼀天中应该削减的第⼀样东西。

我⼩时候崇拜的⼈经常夸耀⾃⼰每天只睡⼏个⼩时。

尽管这根源于⼀种良好的职业操守，但却使我认为对睡眠的需求是⼀种软弱的表现。

如今在职场中我仍能看到有⼈持这样的观点。

在办公室为⼀个项⽬⼯作到很晚被视为是⼀种荣耀。

The problem is, one less hour of sleep is not equal to an extra hour of achievement. In many cases the opposite occurs. When you lose an hour of sleep, it decreases your well-being, productivity, health, and ability to think the following day. One of the most influential studies of human performance, conducted by professor K. Anders Ericsson, found that top performers slept 8 hours and 36 minutes per day. The average American, for comparison, gets just 6 hours and 51 minutes of sleep on weeknights.问题是，少睡⼀个⼩时并不等于多做出⼀个⼩时的成绩。

很多时候情况恰恰相反。

少睡⼀个⼩时，第⼆天的精神状态、效率、健康和思考能⼒就会降低。

埃⾥克森教授的研究发现，表现优秀的⼈每天睡8⼩时36分钟。

相⽐之下，普通美国⼈⾮周末每晚只睡6⼩时51分钟。

这是有关⼈类表现的各种研究中最有影响的研究之⼀。

You are simply a different person when you operate on insufficient sleep. And it shows. If you do not get enough sleep, it can lead to a cascade of negative events. You achieve less at work, skip regular exercise, and eat poorly.当你在睡眠不⾜的状态下⼯作时，你会失常。

⽽且这会表现在⽅⽅⾯⾯。

如果你睡眠不⾜，可能会导致⼀系列的不良后果。

你的⼯作效率会下降，定期的体育锻炼也不再坚持，饮⾷也会⼀团糟。

This lack of sleep is also costly. According to a study from Harvard Medical School, lack of sleep costs the American economy $63 billion a year in lost productivity alone. The problem is not just people missing work on account of sleep, the larger issue is people who show up for work in a sleepless state. One scientist, who has studied this topic extensively, claims a loss of four hours of sleep produces as much impairment as consuming a six-pack of beer. According to a survey from the National Sleep Foundation, roughly two-thirds of people studied do not get enough sleep on weeknights.睡眠不⾜还会带来不菲的代价。

据哈佛⼤学医学院的⼀项研究显⽰，睡眠不⾜导致⽣产效率低下，⼀项每年就给美国经济造成630亿美元的损失。

问题不⽌是⼈们因睡眠不⾜⽽翘班，更⼤的问题是⼈们在睡眠不⾜的状态下继续⼯作。

⼀位⼀直研究这个问题的科学家称，少睡四个⼩时造成的损害与喝六瓶啤酒不相上下。

据美国国家睡眠基⾦会的⼀项调查显⽰，约有三分之⼆的被研究者⾮周末睡眠不⾜。

However, if you are able to get an additional hour of sleep tonight, it can make the difference between a miserable day and a good one. A small adjustment, even 15 or 30 minutes, could make or break your next day. The key is to aim for somewhere between seven and nine hours of quality sleep per night. While getting this much sleep each night is easier said than done, there are a few small tricks to improve your odds of a good night’s sleep.不过，如果你今晚能够多睡⼀个⼩时，明天就会是⼀个美好的⼀天，⽽不是痛苦的⼀天。

⼩⼩的调整，哪怕是15分钟或30分钟，都可能使第⼆天你的状态有天壤之别。

关键是争取每天晚上能有七到九⼩时的⾼质量睡眠。

尽管每天睡这么长时间的觉说起来容易、做起来难，但有⼀些⼩窍门可以帮助改善你的睡眠。

What you do in the hours before bed could matter most. More than 90 percent of Americans admit to using electronic communications in the hour before bed. This is an obvious problem in terms of allowing things like late-night messages to enter your thoughts. What you may not realize is that the light from these devices alone could also suppress your melatonin levels by as much as 20 percent, which is a more direct threat to your sleep. To avoid these issues, impose a moratorium on all electronic devices in the hour before your normal bedtime and be cautious about bright light from any sources in the hours before bed.你*睡觉前的⼏个⼩时都做些什么可能最重要。

有九成以上的美国⼈承认在睡前⼀⼩时使⽤电⼦通讯⼯具。

这是⼀个显⽽易见的问题，因为它使深夜发来的信息等可以进⼊你的头脑⾥。

你可能没有意识到的是，这些设备发出的光本⾝也可能使你的褪⿊素⽔平⾄多减少20%，这对你的睡眠是⼀个更为直接的威胁。

为避免这些问题，在正常*睡觉前的⼀个⼩时停⽌使⽤所有电⼦设备，避开任何光源发出的亮光。

Creating the right environment for sleep in your bedroom can also give you a head start. It is easier to sleep in a room that is a few degrees cooler than the temperature you are accustomed to throughout the day. This prevents your natural body clock from waking you up in the middle of the night. The same principle applies to noise, where using white noise apps or devices can drown out sounds that wake you up unnecessarily throughout the night. What’s critical for a good night of sleep is to create a routine where you eliminate as much variance as possible.在卧室营造⼀个良好的睡眠环境也可能有助于睡眠。

在⼀个温度⽐你全天习惯的温度略低⼏度的房间⾥，可能更容易安睡。

这可以防⽌你的天然⽣物钟在半夜把你唤醒。

同样的原则也适⽤于噪⾳。

使⽤⽩噪⾳应⽤或设备可以掩盖会在夜间将你意外吵醒的声⾳。

⼀夜好眠的关键是制定⼀套固定程序，尽可能消除各种变数。

Prioritize seven to nine hours of high-quality sleep ahead of all else. You will be more likely to have a good workout, get more done at your job, and treat your loved ones better when you put sleep first. Keep in mind that every hour of sleep is a positive investment — not an expense. Based on all of the research on this topic, we need to make sleep a core value at home and work.把每天⼒争七到九个⼩时的⾼质量睡眠摆在其他任何事之前。

当你把睡眠放在第⼀位的时候，你更有可能开
⼼地健⾝，⼯作效率提⾼，更好地对待你的亲⼈。

记住每⼀个⼩时的睡眠都是积极的投资，⽽不是⼀种⽀出。

根据有关这⼀主题的各种研究显⽰，我们需要在家庭和⼯作中把睡眠作为⼀个核⼼价值。

Sacrificing sleep may no longer be a sign of strength. 牺牲睡眠可能不再是实⼒的表现。