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睡眠:2分钟指导 – 译学馆
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睡眠:2分钟指导

Better sleep: a 2-minute guide

我们都喜欢睡觉
We all love sleep.
但是大部分人没有充足的睡眠
But most people don’t get enough of it.
每年美国人因为缺乏睡眠 平均都要失去11天价值的生产力
Each year, the average American loses 11 days worth of productivity from lack of sleep.
昏昏欲睡会导致记忆力下降 难以集中注意力和创造力缺失
This sleepiness can lead to memory loss, difficulty concentrating, and lack of motivation.
成年人平均每天晚上需要7-8小时的睡眠
The average adult needs between 7 and 8 hours of sleep a night.
但是睡眠质量也很重要 下面介绍几个能得到最好休息的小贴士
But the quality of sleep matters, too. Here are a few tips for getting the best rest possible:
第一 给你的房间降温
First, Cool down your room.
一般最好的睡眠发生在
The best sleep, on average, happens when the
周边环境在18摄氏度左右的时候
surrounding environment is around 65 degrees Fahrenheit.
假如你在睡觉前让身体暖和起来会更快入睡
And you might fall asleep faster if you warm your body up just before bed.
比如说 洗个热水澡后出来到凉爽的房间会使体温轻微下降
Coming out of, say, a warm shower into a cooler room causes a slight decrease in body temperature
这会通过减缓你的新陈代谢帮助你睡眠
that can help make you drowsy by slowing down your metabolism.
尽管你盖了暖和的被子 研究者发现冷静的头脑
Even if you’re tucked under a warm blanket, researchers find that a cool head is conducive
有助于更好的睡眠
to better sleep.
下一个 利用光的作用
Next, use light to your advantage.
身体受光照影响会有一个自然睡眠周期
Your body has a natural sleep cycle regulated by exposure to light.
所以在早上 一定量的光会告诉你的大脑是时候起床了
So in the morning, get a nice dose of light to tell your brain it’s time to wake up.
睡觉前1小时 调低灯光亮度并关掉屏幕
An hour before bed, dim lights and turn off screens.
这会提示大脑准备睡觉了
This cues the brain to prepare for sleep.
最后 如果你真的很想得到一个好的睡眠 你可以闻些药草
Finally, if you really want to get really serious about good sleep, you can incorporate herbs into your
使你进入夜间模式
nighttime routine.
你可以在睡前闻一下薰衣草油
You can either breathe in a lavender oil before bed or put a lavender pillow on your eyes
也可以在睡觉的时候在眼睛上放一个薰衣草枕头
while you sleep.
这个听起来真的很新奇 但是薰衣草有助于睡眠的对照试验结果
Now this sounds really new agey, but the controlled trials done with lavender
真的显示它对睡眠有好处
as a sleep aid actually really back up its benefits.
如果你把薰衣草和其他晚上放松的活动比如写日志和冥想搭配起来
The effect is likely stronger if you pair lavender with some other relaxing evening
效果会更强
routine like journaling or meditation.
因此 试下这些技巧来看一下好的睡眠是否有助于改善你白天的生活吧
So give these a tips try and see if better sleep can help improve your life during the day.

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几个有助于睡眠的技巧

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