3 Bad Sleeping HabitsYou Need to Break你需要改掉的三個不良睡眠習慣

Jane Porter

景一編譯

When vou focus on how to improve your school performance， taking the time to develop asleep routine l is probably the last thing on your mind. But some advice simply can't beignored if you want to do well at school and keep healthy.

Here are three bad habits you'll need to break. if you want to improve the quality of yoursleep.

當你專注于如何提高學習成績時，你很可能想不到去花時間養成一種睡眠習慣。但如果你想在學校取得好成績以及保持健康，一些建議不可忽視。

如果想提高睡眠質量，你需要改掉以下三個壞習慣。

Bad Habit l：You pull all-nighters then oversleep on weekends.

You've likely heard you should go to bed and get up at the same time every day to helpoptimize 2 your sleep. It is advice you may ignore because you're busy burning the midnight oiland think you can compensate 3 later. Think again.

Why is this so important'？ Our bodies are extra sensitive 4. When vou go to bed and wakeup at completely different hours， you disturb your circadian5 thythm6. If you always do thatevery weekend. you' re going to have problems.

壞習慣一——通宵熬夜，然后在周末睡很久。

你可能聽說過應該每天按時睡覺和起床來幫助優化睡眠。你可能會忽略這個建議，因為你正忙于挑燈夜讀，認為之后還可以把睡眠補回來。重新考慮一下吧。

為什么這一點如此重要？我們的身體格外敏感。當你在完全不同的時間上床睡覺和起床時，你的生物鐘會被打亂。如果你每周末總是這樣做，你就會出問題。

Bad Habit 2：You check e-mail in bed.

Your bed should be used for sleep. The brain likes routine. When the eye sees the bed. itshould be associated 7 with sleep.

If you can't get to sleep for more than 15 0r 20 minutes. it's suggested that you get out ofbed. Lying around thinking about ideas for vour homework is not going to help you fall asleep.In fact. you're conditioning 8 your brain to be awake in bed. Instead， get up and write thosethoughts down on paper or maybe reaD a book， but Don't lie down again until vou' re gooD anDready to sleep.

壞習慣二——在床上查看電子郵件。

你的床應該用于睡眠。大腦喜歡循規蹈矩。當眼睛看到床時，它就應該與睡眠聯系起來。

如果你入睡時間不能超過15或20分鐘，建議你起床。躺在那里想著你做作業的思路是沒辦法幫助你入睡的。事實上，你是在調節你的大腦讓它在床上時保持清醒。你應該起床把這些想法寫在紙上，或者看看書，但在你準備好要去睡覺之前不要再躺下。

Bad Habit 3：You never unwind9 before bed.

You can't expect to fall asleep quicklv when you try to go straight from work-moDe to bed.Taking at least an hour each night to prepare for sleep can help you sleep more soundly. Youcould use that time to take a hot shower.

In fact， slightly increasing your body temperature within an hour of bed can help you get abetter night of sleep.A 2008 study found that a slight increase in skin temperature before bedhelps people shift into deeper stages of sleep. Of course， you shoulcl also follow the standardadvice of keeping your room cool too when vou are sleeping.

壞習慣三——睡覺前從不放松。

當你試圖直接從工作模式轉換到睡覺模式時，不要指望很快就能入睡。每天晚上至少提前一個小時準備睡覺可以讓你睡得更香。你可以在那段時間里洗個熱水澡。

事實上，在上床后一小時內稍微提高體溫可以幫助你一夜安眠。2008年的一項研究發現，睡前的皮膚溫度略有升高有助于人們進入更深的睡眠階段。當然，你也應該遵循標準的建議，在睡覺時保持房間涼爽。

（英語原文選自：entrepreneur.com）

[notes]

1.routine [ru??ti?n] n.常規，慣例

2.optimize [??pt??ma?z] v.優化，完善

3.compensate [?k?mp?n?se?t]v.補償;抵消4.sensitive [?sens?t?v]adj.敏感的;易受影響的

5.circadian[s???ke?d??n] adj.生理節奏的6.thythm [?r???m] n.節奏

7.associate [??s??s??e?t] v.聯系;關聯

8.condition[k?n?d???n] v.使適應;習慣于

9.unwind [?n?wa?nd]v.放松;解開