医学科普文章英文版

医学科普文章英文版

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为什么总是睡不好?十大常见睡眠错误

Most of us have struggled at some point with sleep. Whether it’s not getting enough sleepor struggling to get up in the morning, it can be

difficult to get the balance just right.

大多数人都遇到过一些睡眠问题。有可能是睡得不够，又或者是早晨起不来，很难达到平衡睡得舒服。

However, sleep is essential if we want to be productive in life. It provides us with theenergy we need to get stuff done!

然而为了保证精力充沛，睡眠是十分必要的。我们需要睡足了才有精力干活!

Here are the 10 most common sleep mistakes people make and a few tips for avoidingthem!

下面列出了常见的十大睡眠错误以及纠正小贴士。

1. The snooze button

闹钟止闹按钮

Don’t EVER hit the snoozebutton. It really is much more beneficial to

just get up on yourfirst alarm. Think about it – the snooze button gives you an extra 10 minutes or so sleep. Inthe grand scheme of your day this really won’t provide you with any more energy. In-fact itdoes the opposite. Research has shown that ‘interrupted sleep’ can cause us to feel moretired.

千万不要按止闹按钮，其实在闹铃一响时就起来对身体更好。想想看，止闹按钮可以让你多睡10分钟或者更长一点时间。但相比于一整天满满的计划，这多睡的10分钟根本无法为你多添几份活力。事实上恰恰相反，研究表明受干扰的睡眠会让人更加疲倦。

2. Disorganized sleeping habits

不规律的睡眠习惯

It’s much easier to get to sleep each night and wake up feeling refreshed if we have aregular routine. This means going to bed at roughly the same time

each night and getting upat roughly the same time each morning. If you’re disorganized with your sleeping routine, youend up interrupting your natural sleeping rhythms, which can cause insomnia and fatigue.

如果每天的作息时间规律，每晚会更加容易入眠醒来时也会感到神清气爽。也就是说

每晚在相对固定的时间睡觉，每天早上在相对固定的时间起床。如果你睡觉的时间不规律，就会打乱你的生物钟，导致失眠和疲劳感。

3. Long naps

小睡时间过长

Long naps can disrupt your sleeping rhythms so if you’re desperate for a nap then keep itunder the 30 minute mark and before 4pm. Short naps after

lunch can help to restore energylevels just make sure you don’t sleep in.

小睡时间过长会打乱人的生物钟，所以如果你真的很想打个盹儿的话，请把时间控制

在30分钟以内而且要在下午四点前睡。在午餐后小睡一会儿有助于恢复体力只是不要睡

过头了。

4. Caffeine/stimulants

咖啡因/兴奋剂

Don’t drink any caffeinated drinks af ter mid-day. Caffeine stimulatesyour body for up to 12hours after consumption so it’s important to restrict your intake later in the day. Be aware ofsupposed ‘herbal’ drinks such as green tea, which can have a high dose of caffeine. Alwayscheck the label.

请不要在中午之后饮用含咖啡因的饮料。咖啡因会持续的影响人体12个小时，所以

要控制自己不要在中午以后摄取咖啡因。小心一些“草本”饮料，例如绿茶含有很高的咖

啡因。每次喝饮料之前都要看一下成份标签。

5. Stress &negative thinking

压力和消极想法

Stress is a large reason why many people find it difficult to sleep. One

of the worse thingsyou can do is be stressed before bed. Stress produces chemicals that physically stop us fromsleeping. Try and clear your mind before bed time and make an effort to think positive thoughtsthat aid sleep.