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提升生活質量最簡單的方式:睡覺

  Imagine: someone came over to sell a brand new magic pill.

  想象一下:有個人走過來為向推銷一款全新的神奇藥片。

  This pill can significantly improve your memory, overall cognitive performance, ability to learn new information, acceptance of facial expressions, emotions, ability to deal with problems, metabolism, risk of heart disease and immune system.

  這種藥片可以顯著改善你的記憶力、整體認知表現、學習新信息的能力、對面部表情的接受能力、情緒、處理問題的能力、新陳代謝、心臟病和免疫系統的風險。

  Will you buy?

  你會買嗎?

  Yes, you guessed it: this pill is real, but not in the form of a pill. You can enjoy all these benefits for free, and all you need is to go to bed early. That's it.

  是的是的,你猜到了:這種藥片真實存在,但并不是以藥片的形式。你可以免費享受所有這些好處,而且所需的一切只是早點睡覺而已。就是這樣。

  But! The Centers for Disease Control and Prevention calls sleep deprivation a public health crisis, and it says one-third of adults do not get enough sleep. About 80% of people report sleep problems at least once a week, and, according to a 2016 study, sleep deprivation "is costing the U.S. economy more than $ 400 billion a year and causing 1.23 million workdays a year.

  但是!疾病控制和預防中心(Centers for Disease Control and Prevention)把睡眠剝奪稱作是一場公共衛生危機,它表示三分之一的成年人睡眠不足。大約80%的人每周至少報告一次睡眠問題,并且,根據2016年的一項研究,睡眠剝奪“對美國經濟造成的損失每年超過4000億美元,并導致每年123萬個工作日的損失”。

  If that's not enough, here is an incomplete list of how sleep deprivation can harm you personally:

  如果這還不夠,這里有一份關于睡眠剝奪如何損害你個人的不全面清單:

  Your overall cognitive performance—especially your visual attention and ability to form memories—will decline. (More generally, this is the "brain fog" we all experience after late at night.)

  你的整體認知表現——特別是你的視覺注意力和形成記憶的能力——會衰退。(更通俗地說,這是我們在深夜后都會經歷的“腦霧”。)

  Before and after you learn new information, your ability to learn new information will be impaired by lack of sleep.

  在你學習新信息的之前和之后,你學習新信息的能力都會因睡眠不足而受損。

  可能 You may not be able to interpret facial expressions correctly, and even interpret some expressions-even those that are neutral-as threats.

  你可能無法正確地解讀面部表情,甚至會將一些表情——甚至是中性的那些——解讀為威脅。

  When you encounter obstacles, you may become more irritable and react worse.

  當遇到阻礙時,你可能會更暴躁并且反應更糟。

  In addition to your severely impaired mental capacity, your body is also affected: lack of adequate sleep can lead to weight gain, increase your risk of diabetes and heart disease, and reduce your resistance to the common cold .

  除了嚴重受損的心智能力之外,你的身體也會受到影響:缺乏足夠的睡眠會導致體重增加,使你患糖尿病和心臟病的風險更高,并使你對普通感冒的抵抗力大大降低。

  This is crazy! All of this is due to lack of sleep!

  這太瘋狂了!所有這一切只因睡眠不足!

  So what should we do? We have prepared a guide for you to help you get better sleep.

  那么我們該怎么辦呢?我們為你準備了時報的指南,以幫助你獲得更好的睡眠。

紐約時報中英文網 http://www.zvkdrb.live

  First, find out how much sleep you need. Generally, if you wake up feeling tired, you don't sleep enough.

  首先,了解您需要多少睡眠。一般來說,如果你醒來覺得疲憊,那你就睡得不夠。

  However, the gold standard of eight hours of sleep per night may not be right for you. A 2015 study questioned whether we needed this magic number, so following your body is the best way to find the right rhythm. The only real guideline is to get as much sleep as possible so that you feel refreshed and energized the next day, and then do it every night. Keeping a sleep diary-like this-can help you solve this problem.

  但是,每晚睡八小時的黃金標準可能并不適合你。2015年的一項研究質疑我們是否需要這個神奇的數字,所以遵從你的身體是找出正確節奏的最好方法。唯一真正的指導方針是獲得盡可能多的睡眠,以讓你在第二天感覺精神煥發、精力充沛,然后每一晚都這么做。堅持記錄睡眠日記——就像這樣——可以幫助你解決這個問題。

  Next, figure out the natural rhythm of your body. Maybe after many years of trying, you need to admit that you are not the type of person to get up early. This is very good! Do this test to find out what type of sleeper you are and don't fight your body's natural tendency to sleep.

  接下來,弄清楚你身體的自然節奏。也許經過多年的嘗試,你需要承認你不是早起的那類人。這非常好!做一下這個測試,找出你是什么類型的睡眠者,不要對抗你身體自然的睡眠傾向。

  Finally, keep a consistent sleep schedule. This is probably the most important part of overall sleep health. We all have a biological clock, which is a 24-hour timer inside the body that naturally tells us when to sleep, rest and feel energized is to maintain this biological clock. Fall asleep and wake up at the same time every day (including weekends), and try to make your schedule as regular as possible, including meal times, exercise habits, screen time (and when to turn off the screen) and sunlight in the morning time. Don't forget to keep the bedroom cool.

  最后,保持一致的睡眠時間表。這可能是整體睡眠健康中最重要的部分。我們都有生物鐘,這是身體內部的24小時計時器,它能自然地告訴我們什么時候睡覺,休息和感覺精力充沛的最佳方法是保持這種生物鐘。每天(包括周末)在同一時間入睡和醒來,并嘗試使你的日程安排變得盡可能規律,包括用餐時間、鍛煉習慣、看屏幕的時間(以及何時關閉屏幕)和早晨曬到陽光的時間。別忘了保持臥室的涼爽。

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