Why Is Sleep So Important?

为何睡眠如此重要？

If you have sleep deficit¹ it impacts everything you do think and act. Unfortunately a major amount of people have a large sleep deficit.

睡眠不足会影响你的一切思考和行为。不幸的是，大部分人都缺觉。

A lack of sleep is linked to emotional problems like excessive sadness, give up attitude and depression. Sleep helps , Sleep allows for a slowing down of our body's systems, so we can be re-energized for another days work and play. Without adequate sleep we are like a battery slowly getting recharged and only getting partially² recharged each night.

缺觉与情绪问题紧密相连，如过度悲伤，态度消极和抑郁。睡眠能帮助一切，睡眠可以减慢身体系统的运转，所以我们能恢复活力，为了接下来的工作与玩乐。没有了充足的睡眠，我们就像电池一样，充电速度很慢并且每晚只能部分地充电。

Are You Getting Enough Sleep?

你睡眠充足吗？

You may think you're getting enough sleep, probably you are not.

你可能认为自己睡眠充足，也许并不是。

Important signs you may need more sleep:

你需要更多睡眠的重要标志：

difficulty waking up in the morning

早晨难以醒来

inability to concentrate

注意力不集中

falling asleep during classes

在课上睡着

feelings of moodiness³ and even depression

情绪低落，甚至抑郁

How To Get More Sleep?

如何得到更多睡眠？

Here are some suggestions that help you get better sleep:

下面是一些建议：

Go to bed at a regular set time. If you go to bed at the same time each night it signals to your brain that it's time to sleep. Awakening⁴ at the same time every day will help establish sleep patterns. It is important to stick to your sleep schedule even on weekends. Going to sleep no more than an hour later or waking up no later than 2 to 3 hours longer than you would usually do during the week.

在规定时间上床睡觉。如果你每晚准时睡觉，那么它会向你的大脑发出该睡觉的信号。每天准点起床会帮助建立睡眠模式。你必须遵守你的睡眠计划，哪怕是在周末。周末的时候，睡觉时间不能比平时晚一小时以上，起床时间不能比平时晚超过2到3小时。

Yes you should exercise regularly, even if it is just a walk around the block, every bit helps. Of course do not just before going before bed, this can raise your body temperature and keep you from falling to sleep. Most sleep experts agree that exercising 5 or 6 hours before bedtime will help a person sleep longer and quicker.

是的，你应该经常锻炼，哪怕只是绕着街区散步，也有帮助。当然，不能睡前运动，这样会升高你的体温，让你无法入睡。大多数睡眠专家一致认为睡前5-6小时进行运动可以让一个人睡眠时间更长，入睡也更快。

Don't drink beverages⁵ with caffeine, such as coke and coffee, after 4 P.M. Nicotine⁶ in cigarettes is a stimulant⁷, so quitting smoking could help you sleep better.

不要在下午四点以后喝带有咖啡因的饮料，如可乐和咖啡。香烟中的尼古丁是一种刺激物，因此戒烟可以让你睡得更好。

Find inner peace, rest your mind, think of pleasant thoughts and places. A special vacation spot or favorite beach. Do not watch action movies or TV shows right before bed. Believe it or not reading suspense⁸ books can keep you from falling asleep.

找寻内心的平静，让大脑休息，想想愉悦的想法和地方，一个特别的度假胜地或喜爱的沙滩。不要在睡前看动作电影或电视节目。信不信由你，读悬疑书会让你无法入睡。

Slowly unwind by keeping the lights low. This is important because light informs the brain that it's time to wake up. Keep out of bright lights, keep off the computer before going to bed and listen to soothing⁹ music. It sometimes helps to pick a certain soothing music and play the same song every night right before bed. Breath slowly and relax.

慢慢放松，让光线保持黯淡。这很重要，因为光线会告知大脑是时候起床了。远离明亮的灯光，睡前远离电脑，听听舒缓的音乐。挑选特定的舒缓音乐，每晚睡前循环播放同一首歌曲，这样有时候会有帮助。慢慢呼吸，放松。

Try not to nap during the day too much. Any nap of more than 30 minutes will keep you from falling asleep later.

白天尽量少打盹。任何超过30分钟的小睡都会使你之后难以入睡。

Your sleep environment is also very important. Your bedroom should be uncluttered and peaceful, with gentle soothing colors. Avoid reds and blues¹⁰. Keep your room dark, slightly on the cool side.

睡眠环境也非常重要。你的卧室应该整洁而宁静，用柔和的色调，避免红色和蓝色。让你的房间保持黑暗，稍微偏凉。

If possible wake yourself up with bright light, especially from the sun.

如果可能，用亮光把自己叫醒，特别是太阳光。