雅思阅读材料大集合：六个坏习惯将毁掉你的睡眠

2019-07-24 09:58

来源：新东方在线

作者：

　　If you equate getting older with needing—or getting—less sleep, here’s a wake-up call: It's not true! “The majority of us require between seven and nine hours of shut-eye a night," says Robert Oexman, D.C., director of the Sleep to Live Institute. “And there’s little reason—whether you’re 55 or 80—not to get it.” Barring disease, medication and pain (all legitimate sleep interrupters), if patients complain of bad sleep, Dr. Oexman looks at their nighttime habits, where the problem almost always resides.

　　如果你认为人慢慢长大变老，需要或得到的睡眠更少，那我来提醒你吧，不是这样的!睡眠与生命研究所所长，脊骨神经科医师罗伯特·欧克斯曼说道：“大多数人每晚需要7-9小时的睡眠时间。无论你是55还是80岁，都应该做到这一点。”疾病、药物和疼痛除外(这些都可能会干扰睡眠)，如果病人抱怨睡不好觉，欧克斯曼医师会查看其晚间生活习惯来发现问题所在。

　　So, how are you sabotaging your z-z-z-z-z’s?

　　所以，你是怎样破坏自己的睡眠的呢?

　　Bad Habit #1: Watching TV until you fall asleep?

　　坏习惯一：看电视看到睡着

　　Why It Disrupts Sleep: It has nothing to do with what you watch—Downton Abbey isn’t a better pre-sleep choice than Dog the Bounty Hunter. Rather it’s the exposure to TV’s bright light that’s the culprit. Artificial bright light after dusk not only enhances alertness, but also delays the production of melatonin, a sleep-inducing hormone. So even if you nod off (in front of the TV, for example), you probably won’t stay asleep for long.

　　为什么会影响睡眠：这和你看什么节目没有任何关系，因为《唐顿庄园》并不是比《赏金猎人》更好的睡前节目。反而是暴露在电视强光下才是影响你睡眠的罪魁祸首。天黑后的人造强光不仅让人增加警惕性，而且会延迟体内睡眠荷尔蒙——褪黑素的生成。所以即使你打盹了(比如在电视机前)，你很可能也睡不了多久。

　　EZZZ Fix: An hour before bedtime, treat yourself like a baby: a warm bath, followed by a quiet activity in dim light—meditation, journal writing, reading. But no reading or writing on your computer before bed or in the middle of the night. (Almost half of the respondents in the AOL Email Addiction survey admitted to checking email during the night. If that’s you, keep technology out of the bedroom.)

　　解决方法：睡前一小时，让自己像婴儿一样：洗个热水澡，在暗淡的灯光下做些安静的事情-冥想，写日记，阅读。但是睡前或者半夜绝对不能在电脑上阅读或者写东西。(几乎一半参与美国在线电子邮件上瘾调查的人们承认晚间会查看电子邮件。如果你也是这样，那么记得把高科技关在卧室外面吧。)

　　Bad Habit #2: Sleeping with Fido

　　坏习惯二：抱狗狗睡觉

　　Why It Disrupts Sleep: While animal-lovers argue the emotional benefits of sharing a pillow with their pets, research shows that pets can contribute to less than sound sleep. How? “Pets have different circadian rhythms than humans," says Oexman. “They sleep most of the day, and they shift a lot when sleeping—they get comfortable, then they move. This goes on all night, and whether you admit it or not, it interrupts your ability to get the level of sleep needed to feel rested." (As for pet dander and allergies—sneezing and wheezing are not great sleep enhancers.)

　　为什么会影响睡眠：动物爱好者认为和宠物一起睡觉有情感上的益处，然而研究表明宠物实际上会影响睡眠。这是怎么回事呢?“宠物和人有着不同的生理节律，”欧克斯曼说，“他们每天大多数时候都会睡，睡觉的时候经常动-他们觉得舒服，然后就会动。整晚都会这样，而且无论你承认与否，你都会不知不觉被影响而达不到自己需要的睡眠程度。(至于宠物皮屑和各种过敏导致的打喷嚏和喘息都是会影响睡眠的因素。)

　　EZZZ Fix: For two weeks, put your pooch or cat in a crate outside your closed bedroom door. When your pet can sleep quietly in the crate, move the crate inside your room for another two weeks. When the crate training is complete, try letting the dog or cat sleep in his own bed near your bed. Discourage all attempts to jump on your bed and reward all successes for staying in his own bed. (Caveat: Plan on interrupted sleep for a few weeks.)

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