10大罕见睡眠毛病.docVIP

Most of us have struggled at some point with sleep. Whether it’s not getting enough sleep or struggling to get up in the morning, it can be difficult to get the balance just right. 大多数人都遇到过一些睡眠问题。有可能是睡得不够，又或者是早晨起不来，很难达到平衡睡得舒服。 ?However, sleep is? HYPERLINK /essential \t _blank essential?if we want to be productive in life. It provides us with the energy we need to get? HYPERLINK /stuff \t _blank stuff?done! 然而为了保证精力充沛，睡眠是十分必要的。我们需要睡足了才有精力干活！ ?Here are the 10 most common sleep mistakes people make and a few tips for avoiding them! 下面列出了常见的十大睡眠错误以及纠正小贴士。 ?1. The snooze button 闹钟止闹按钮 ?Don’t EVER hit the?snooze?button. It really is much more beneficial to just get up on your first alarm. Think about it – the snooze button gives you an extra 10 minutes or so sleep. In the grand scheme of your day this really won’t provide you with any more energy. In-fact it does the opposite. Research has shown that ‘interrupted sleep’ can cause us to feel more tired. 千万不要按止闹按钮，其实在闹铃一响时就起来对身体更好。想想看，止闹按钮可以让你多睡10分钟或者更长一点时间。但相比于一整天满满的计划，这多睡的10分钟根本无法为你多添几份活力。事实上恰恰相反，研究表明受干扰的睡眠会让人更加疲倦。 ?2. Disorganized sleeping habits 不规律的睡眠习惯 ?It’s much easier to get to sleep each night (and wake up feeling refreshed) if we have a regular routine. This means going to bed at roughly the same time each night and getting up at roughly the same time each morning. If you’re disorganized with your sleeping routine, you end up interrupting your natural sleeping rhythms, which can cause insomnia and?fatigue. 如果每天的作息时间规律，每晚会更加容易入眠（醒来时也会感到神清气爽）。也就是说每晚在相对固定的时间睡觉，每天早上在相对固定的时间起床。如果你睡觉的时间不规律，就会打乱你的生物钟，导致失眠和疲劳感。 ?3. Long naps 小睡时间过长 Long naps can disrupt your sleeping rhythms so if you’re desperate for a nap then keep it under the 30 minute mark (and before 4pm). Short naps after lunch can help to restore energy levels (just make sure you don’t sleep in). 小睡时间过长会打乱人的生物钟，所以如果你真的很想打个盹儿的话，请把时间控制在30分钟以内（而且要在下午四点前睡）。在午餐后小睡一会儿有助于恢复体力（只是不要睡过头了）。 ?4. Caffeine/stimulants 咖啡因/兴奋剂 ?Don’t drink any caffeinated drinks after mid-day.