改善睡眠的10條戒律

改善睡眠的10條戒律

Air, water, food -- are key ingredients to human survival. In reality, there should be another word in that list: sleep.

空氣、水、食物，是人類生存的關(guān)鍵因素。事實(shí)上，在這個(gè)列表中應(yīng)該有另一個(gè)詞:睡眠。

We're supposed to get between seven and 10 hours of sleep each night, depending on our age, but the US Centers for Disease Control and Prevention says that a third of Americans sleep fewer than seven hours a night. It's a global problem too.

我們每晚應(yīng)該有7到10個(gè)小時(shí)的睡眠時(shí)間，這取決于我們的年齡，但美國(guó)疾病控制和預(yù)防中心表示，三分之一的美國(guó)人每晚的睡眠時(shí)間少于7個(gè)小時(shí)。這也是一個(gè)全球性的問題。

"Sleep problems constitute a global epidemic that threatens health and quality of life for up to 45% of the world's population," according to the World Sleep Society, a non-profit organization of sleep professionals dedicated to advancing "sleep health worldwide."

“睡眠問題是一種全球性的流行病，威脅著高達(dá)45%的世界人口的健康和生活質(zhì)量，”世界睡眠協(xié)會(huì)表示。該協(xié)會(huì)是一個(gè)由睡眠專業(yè)人士組成的非盈利組織，致力于推動(dòng)“世界范圍內(nèi)的睡眠健康”。

Yet how does anyone get to sleep today in the turmoil over the coronavirus pandemic? Workplaces and schools are shutting down, meaning hourly workers are without paychecks if they can't work and children used to free lunch are not getting fed -- never mind our concerns about elections, global stock market meltdowns or escalating border or trade wars.

然而，在冠狀病毒大流行的混亂局面中，人們今天怎么能睡得著覺呢?工作場(chǎng)所和學(xué)校都在關(guān)閉，這意味著小時(shí)工如果不能工作就拿不到工資，習(xí)慣于免費(fèi)午餐的孩子也得不到食物——更別提我們對(duì)選舉、全球股市崩盤、不斷升級(jí)的邊境或貿(mào)易戰(zhàn)的擔(dān)憂了。

It's a lot, folks, but failing to sleep isn't going to make things better.

很多，伙計(jì)們，但是睡不著覺并不能讓事情好轉(zhuǎn)。

To combat that, sleep experts from the World Sleep Society have created these ten commandments of sleep hygiene for weary adults.

為了解決這個(gè)問題，世界睡眠協(xié)會(huì)的睡眠專家們?yōu)槠v的成年人制定了以下十條睡眠衛(wèi)生戒律。

Establish a regular bedtime and waking time

建立有規(guī)律的作息時(shí)間

Messing with our circadian rhythm, the internal sleep clock that tells us when it's time to sleep and rise, has been linked to hypertension, insulin resistance, diabetes and, most recently, the risk of having a heart attack or heart disease.

擾亂我們的晝夜節(jié)律，告訴我們何時(shí)該睡覺和起床的內(nèi)部睡眠時(shí)鐘，與高血壓、胰島素抵抗、糖尿病以及最近心臟病發(fā)作或心臟病的風(fēng)險(xiǎn)有關(guān)。

The more days you sleep irregularly, the higher the risk, a study found.

一項(xiàng)研究發(fā)現(xiàn)，睡眠不規(guī)律的天數(shù)越多，患病風(fēng)險(xiǎn)就越高。

Watch your napping

注意你的午睡

While an occasional short snooze can be healthy, the World Sleep Society's second commandment warns: "If you are in the habit of taking siestas, do not exceed 45 minutes of daytime sleep."

偶爾打個(gè)小盹可能有益健康，但世界睡眠協(xié)會(huì)的第二條誡命警告說:“如果你有午睡的習(xí)慣，白天的睡眠時(shí)間不要超過45分鐘。”

One reason is because we typically enter a "deep sleep" cycle about 30 to 40 minutes into a nap. Waking up from deep sleep produces that "Where am I?" grogginess that is worse than no nap at all. A long nap can also interfere with your body clock, making it more difficult to fall asleep later that night.

一個(gè)原因是，我們通常進(jìn)入一個(gè)“深度睡眠”周期大約30至40分鐘進(jìn)入午睡。從沉睡中醒來會(huì)產(chǎn)生“我在哪里?”頭昏眼花，比不睡午覺更糟糕。長(zhǎng)時(shí)間的小睡也會(huì)干擾你的生物鐘，使你在那晚很難入睡。

No alcohol or cigarettes

不喝酒，不抽煙

The third commandment is to "avoid excessive alcohol ingestion four hours before bedtime, and do not smoke."

第三條誡律是“睡前4小時(shí)避免過量飲酒，不要吸煙。”

A drink traps you in the lighter stages of sleep and dramatically reduces the quality of your rest at night.

喝一杯酒會(huì)讓你進(jìn)入較淺的睡眠階段，極大地降低了你晚上的休息質(zhì)量。

Avoid caffeine six hours before bedtime

睡前6小時(shí)避免攝入咖啡因

Here's a no-brainer: Boycott caffeine at least six hours before your normal bedtime (some experts say nothing after 3 p.m.). And caffeine is in more than just coffee, so the World Sleep Society also warns about tea and many sodas, as well as chocolate.

這里有一個(gè)顯而易見的建議:在正常就寢時(shí)間前至少6個(gè)小時(shí)拒絕咖啡因(一些專家提議下午3點(diǎn)后就拒絕咖啡因)。咖啡因不僅僅存在于咖啡中，所以世界睡眠協(xié)會(huì)也對(duì)茶、汽水和巧克力提出了警告。

Avoid eating certain foods

避免吃某些食物

The fifth commandment: "Avoid heavy, spicy, or sugary foods four hours before bedtime." Heavy and spicy foods may give you heartburn or other digestive issues, thus affecting your ability to get and stay asleep. As for sugar, studies show it's linked to restless, disturbed sleep and may possibly affect hormones that control cravings.

第五條戒律:“睡前4小時(shí)內(nèi)避免吃油膩、辛辣或含糖的食物。”辛辣的食物可能會(huì)導(dǎo)致胃灼熱或其他消化問題，從而影響你入睡和保持睡眠的能力。至于糖，研究表明，它與不安和睡眠紊亂有關(guān)，還可能影響控制渴望的荷爾蒙。

Exercise regularly, but not right before bed

經(jīng)常鍛煉，但不要在睡覺前

Surveys of vigorous exercisers by the National Sleep Foundation show they are almost twice as likely to report high-quality, regular sleep compared to non-exercisers, and sitting for long periods of time is thought to be connected to poor sleep.

美國(guó)國(guó)家睡眠基金會(huì)對(duì)精力充沛的鍛煉者進(jìn)行的調(diào)查顯示，與不鍛煉者相比，他們高質(zhì)量、有規(guī)律睡眠的可能性幾乎是不鍛煉者的兩倍，而長(zhǎng)時(shí)間坐著被認(rèn)為會(huì)導(dǎo)致睡眠不良。

Improve your sleep environment

改善你的睡眠環(huán)境

Having just the right sleep environment is so important that the remaining four commandments focus on how to do that.

擁有正確的睡眠環(huán)境非常重要，所以剩下的四條戒律都是關(guān)于如何做到這一點(diǎn)。

First, keep your bedroom well-ventilated and pick a comfortable sleep temperature setting. Science is pretty much sure that a cool temperature is best, so aim for between 60 and 67 degrees Fahrenheit (15 to 20 degrees Celsius).

首先，保持你的臥室通風(fēng)良好，選擇設(shè)置一個(gè)舒適的睡眠溫度?？茖W(xué)很確定涼爽的溫度是最好的，所以目標(biāo)是在華氏60到67度(攝氏15到20度)之間。

Make sure you have "comfortable, inviting bedding" that fits your personal preferences. "Block out all distracting noise" -- and get rid of any light, even the blue light from your charging smartphone.

確保你有“舒適，誘人的床上用品”適合你的個(gè)人喜好，“把所有分散注意力的噪音都屏蔽掉”把所有的燈都關(guān)掉，甚至是充電智能手機(jī)上的藍(lán)光。

While you're at it, go ahead and turn off any work alerts. Better still, just charge the thing outside your bedroom.

當(dāng)你在睡覺的時(shí)候，去關(guān)掉所有的工作提醒。更妙的是，在你的臥室外面充電。

And last, but not least, "reserve your bed for sleep." As normal as it seems to work from home in bed or play games with the kids in bed, that doesn't teach your brain to view the bedroom as a place for slumber.

最后，但并非最不重要的，“把你的床留作睡覺。”雖然在家的床上工作或和孩子在床上玩游戲看起來很正常，但這并不能教會(huì)你的大腦把臥室當(dāng)成睡覺的地方。

Can't do all 10 things? Pick just one, and see if you can make it happen. Little successes will build upon each other and lead to a happier (and more rested) you.

10件事不能全做嗎?只選一個(gè)，看看你能不能做到。小小的成功會(huì)建立在彼此的基礎(chǔ)上，讓你更快樂(更輕松)。