健康指南 提高睡眠質量的八個關鍵(1)
Eight Ways to Improve Your Sleep
健康指南之八種方式提高睡眠質量Depriving yourself of sleep is never ever a good idea, even though in our go-go-go society people take pride in going strong on 4 hours of sleep and tons of coffee. While everybody needs his personal amount of sleep to wake up rested and refreshed, the average human being still needs about 8 hours of sleep per night. You might trick your body into needing fewer hours of sleep by flooding it with caffeine, or by having high stress levels that keep you bouncing around, but you're wreaking havoc on your long-term and short-term performance. In fact, sleep deprivation muddles your ability to judge a situation, and as a result you might judge your mental clarity as OK, while you'd be performing poorly in tests.
在這個形色匆忙的時代，儘管有人每天喝了一頓咖啡後能夠自豪頑強到只睡四個小時，但如此剝奪睡眠真心不是件好事兒。每個人對恢復自身精力的睡眠要求時間不一，人類平均睡眠時間是八小時左右。也許你會無畏地猛灌咖啡因來減少睡眠或者在高壓之下保持活力。但這樣只會給你接下來的工作和生活帶來更嚴重的影響。因爲，不足的睡眠會干擾你的判斷力。這通常表現在有時你自認爲還挺清醒地參加了測試，但事實上卻表現得相當糟糕。Allowing yourself adequate sleep should be a no-brainer; it should feel natural to all people and we should reclaim it as our right. Sleep is one of the most important non-negotiable elements in your self-care, but it takes courage to go against the flow of 24/7 alertness and allow your body its necessary rest so that it can rejuvenate.
讓身體得到充足的睡眠是天經地義的事情，我們也理所應當地要討回大自然賦予的權利。毋庸置疑，睡眠是自我保養的最佳方式之一。但爲了讓身體得到放鬆和恢復，要在三分之一的時間放下一切的確需要勇氣。
Ideally, your sleep cycle should follow the natural patterns of sunset and sunrise as much as possible. You know that you have had enough sleep when you can consistently wake up at the same time in the morning without an alarm clock, feeling rested and refreshed. Besides the length of your sleep, the quality of your sleep is very important as well. Your sleep cycle consists of different levels,with deep sleep as the phase in which most restoration occurs. If your sleep isdisrupted, you might find it very difficult to reach the state of deep sleep.
理想狀態是，你的睡眠週期要儘量貼合自然規律，日出而作，日落而歇。要知道在大量規律睡眠後，即使不用鬧鐘你也會在每天清晨自然醒，並且頭腦清晰，充滿活力。除了睡眠的時間，其質量也特別重要。你的睡眠週期具有不同的水平程度，其中深度睡眠是頭腦劇烈整合恢復的階段，一旦被打斷，你便發覺很難再次進入該階段。What can we do to improve our quality of sleep? Here are 8 techniques that you can implement:
我們需要多點什麼來提高睡眠質量呢？以下八條建議你可以採納：
1. Do not exercise within two to three hours prior to sleeping.
While exercise wears out your body, it also causes a boost of adrenaline through your body that makes your mind all wired, and causes your body temperature to rise. Have you taken a 9pm spinning class and then found yourself tossing around your bed without being able to sleep? It's directly related to the unfortunate timing of your workout. Try a workout in the late afternoon instead.
1.睡前2-3小時切勿運動
運動不僅會消耗掉你的精力，還會產生大量亢奮頭腦的腎上腺素，並且導致體溫上升。你有沒有發現在晚上9點騎完動感單車後，只能在牀上翻來覆去無法入睡？這就是運動時機不對直接造成的。試試在下午晚些時候運動吧。
2. Don't overeat at dinner.
A full stomach makes sleeping difficult. Ideally, you should plan your dinner no later than three hours before your bedtime. Focus on protein and healthy fat for dinner, and reduce carbs. Keep your dinner light—you typically won’t need much fuel for the rest of your day anymore at dinnertime. Instead, start having larger meals for breakfast and lunch, when you actually need that fuel.
2.晚飯不宜過飽
腸胃太飽會導致失眠。最好的進食時間不能晚於睡前三小時。晚飯要重點攝取蛋白質和健康脂類並減少碳水化合物攝入量。少吃晚飯有益健康---在一天休息之際，你根本就不需要太多能量，而早上和中午正是需要能量的時候，你就要飽餐一頓了。
3. Have a fixed bedtime (ideally before 10pm).
While the opinions are divided on what the ideal bedtime is, and if there is a general ideal bedtime or if its personal, most health and fitness websites recommend to sleep between 9pm and 10pm, and it's a common Dutch saying that "the hours before midnight count double". Try to sleep around the time your body starts to secrete melatonin, which is typically around 9:30 pm. Turn off the TV and your laptop, and make your sleep a priority!
3.固定睡覺時間（最好晚上10點前）
鑑於目前最適宜的睡覺時間分歧不一，每個人的狀況又有所不同，所以多數健康保健網站推薦合理的時間段爲晚上9點到10點之間。正如那句老生常談的荷蘭諺語“午夜前的睡眠效果是午夜後的兩倍”。爭取在身體開始分泌褪黑激素時休息吧，這通常大概是晚上9點半。讓電視電腦一邊去，睡覺纔是王道！
