改善睡眠的常识方法
Common-senseSleepAids ［改善睡眠的常识方法］Asmanyas90millionAmericanssufferfromsleepdisorders.［美国有多达九千万人失眠。］AndTheNationalCenteronSleepDisordersResearchestimahatatleastanother30millionAmericansexperiencesideeffectsfrominadequatesleep―they'retiredandirritableduringthedayandhaveahardertimefocusingorfunctioningatworkorschool.［据美国国家失眠研究中心的专家估计，至少还有三千万美国人受睡眠不足的负面影响――他们日间疲惫、易怒，在工作和学习时难以集中精力。］Itmaybetemptingtoreachintothemedicine―orliquor―cabinetforaremedy,whichturnsoutcounterproductive.［此时，吃片安定或是喝点酒似乎不失是个好办法，可事实上却适得其反。］Sometimes,allyouneedisachangeinroutinetogetmorerest.［其实，你所需要的只是改变日常的作息。］Experts'top10tips:［以下是专家的十条建议：］1.Makesleepapriority［1．睡眠才是重中之重］Peoplearebusierintermsofwork-relatedcommitments,andsleepisthethingthatgetssacrificed.［人们总是由于工作而忙得不可开交，常常会牺牲自己的休息时间。］Losingsleepcanmakeitmoredifficulttofunctionatwork.［睡眠不足会令人无法正常工作。］Thusyoushouldmakesleepapriorityamongall.［因此，睡眠才是重中之重。］2.Figureouthowmuchsleepyouneed［2.了解自己所需的睡眠时间］Keeptrackofhowmanyhoursyousleepwhileonvacation.［记录度假时你的睡眠时间。］Bytheendofyourtrip,yourbodyshouldhaveadjustedtoitsnaturalsleeppattern（assumingyouletyourselfwakeupnaturally,notwithanalarm）.［假期结束时，你的身体会适应其自然的睡眠模式（假设每天早晨你都是自己醒来，而并非依靠闹钟）。］3.Keepregularhours［3.坚持规则的作息时间］Setupaschedule―anddon'tdeviatefromit―evenonweekends.［制定一个作息计划并坚持下去，周末也不例外。］4.Onlyuseyourbedforsleep［4.床只用来睡觉］MostAmericansdoalotofactivitiesbesidessleepingintheirbed―fromeatingtoreadingtowatchingTV.［大多数美国人在床上除了睡觉外，还做许多其他事情，比如吃东西、读书、看电视等等。］Ifyou'rehavingtroublesleeping,it'simportantforyourbraintoassociatethebedwithsleepingONLY.［如果你晚上难以入睡，那么你需要在脑中形成一个概念――床只是用来睡觉的。］5.Developabedtimeroutine［5.养成良好的睡前习惯］Manyoftheactivitiesusedtocalmchildrenbeforebedareequallyeffectivefortheirparents,eg.takingawarmbathandplayingsoothingmusic.［许多用于哄小孩睡觉的方法对大人同样有效，例如：洗个热水澡、放一些舒缓的音乐。］6.Avoidstressfulorstrenuousactivitiesatnight［6.晚上不要做劳神费力的活动］Don'tdoanythingtoarousethebrainbeforesleep;［睡前不要让大脑处于兴奋状态。］similarly,whileregularexercisecanhelprelievestresses,exercisingtooclosetobedtimecankeepyouawake.［同样的道理，经常锻炼有助于缓解压力，但睡前足以令你失眠。］7.Payattentiontowhatyoueatanddrinkbeforebed［7.关注睡前］Consumingstimulantslikecaffeineintheeveningcanmakeitmoredifficulttofallasleep.［晚上食用含咖啡因等刺激物质的食品会使你难以入睡。］Avoidalcohol,coffeeandCoca-Cola.［不要喝酒、咖啡和可乐。］8.Avoidlongnapsduringtheday［8.日间避免过长的午休］Whileshortnapsfrom15to45minutescangiveyoumoreenergy,［十五至四十五分钟的午睡会使你精力充沛，］longernapswillleaveyoufeelinggroggy.［睡得时间过长反而让你软弱乏力。］Worse,you'llhaveatoughertimefallingasleepthatnight.［更糟的是，晚上你也很难睡着了。］9.Makesureyourbedroomisquietandyourbediscomfortable［9.安静的卧室和舒适的床铺必不可少］10.Ifyoustillhavetroublesleeping,checkwithyourphysician［10.如果按上述方法仍然失眠，那就应当咨询你的私人医生了］1.get/catchsomeZ's:Togetsomesleep;tonap.睡觉（Incartoons,characterswhoaresleepingaredepictedwith"Z's"overtheirheads.Whenpronounced,theletter'Z'soundslikethesoundofsnoring.）2.turnout（usedwithanadv.oradj.与副词或形容词连用）takeplaceorhappeninthespecifiedway;provetobe.以某方式发生，结果；证明为。
-作者：真传一句话英语2005年03月19日,星期六19:59加入博采
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