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Sleeplessness Ever daydreaming during a meeting, jerk awake while at you

游客2024-01-02  51
问题     Sleeplessness
    Ever daydreaming during a meeting, jerk awake while at your computer, or snooze through part of a TV show? Millions of Americans do, and that’s cause for concern. A recent poll by the National Sleep Foundation, a nonprofit research group in Washington, found that two-thirds of the U. S. population gets less than the recommended hours of sleep at night. That means sleeplessness is of " epidemic proportions in this country," says Dr. William Dement, director of the Sleep Disorders Center at Stanford University School of Medicine.
    Whether it’s the result of insomnia or today’s burn the midnight oil lifestyle, not getting enough sleep leads to poor judgment, lack of creativity, impaired memory, even depression. It also can make you more vulnerable to viral and bacterial infections. Researchers at the University of Chicago have found that inadequate sleep over just six nights impairs metabolic and hormonal functions. Over time, this can provoke the onset or increase the severity of hypertension and Type II diabetes, the more common form of that disease.
    For some people, however, the problem is not so much setting aside time to sleep as falling asleep. Wakefulness is often the result of bad sleep habits. Sleeping in for hours on weekends, for example, confuses the body’s internal clock and leads to wide eyed nights and groggy mornings. So will long naps, although short ones (20minutes or so) to pay back sleep lost the night before or in anticipation of a late night are O. K.
    To train your body to get to sleep more easily, try these tips:
    1. Stick to a regular bedtime schedule.
    2. Try to avoid intense mental activities such as studying your stock portfolio before bedtime. Instead, consider deep breathing, yoga, or light stretching to alleviate the day’s stress. Experts also advise keeping a notepad on your nightstand to jot down worries to be dealt with the next day. Following the same routine night after night before bedtime seems to help prepare both the mind and the body for sleep.
    3. Give yourself a physical environment. Drown out disturbing noise and create a soothing background. Keep it cool — people usually sleep best in rooms that are between 65 F and 69 F. And make sure your bed is comfortable and has plenty of room. Sleep experts urge couples to consider a king so they won’t disturb each other at night.
    4. Limit alcohol consumption and avoid tobacco. Alcohol can produce troubled sleep. Smoking stimulates the system as much as an ice cold shower.
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答案     失眠
    你是否曾经在开会时走神，是否曾经在电脑前猛然醒过神来，或者在看电视节目时打瞌睡?成千上万的美国人都这样，这就令人关注了。华盛顿一个非赢利性的研究机构——国家睡眠基金会最近一项民意调查显示，三分之二的美国人夜间睡眠都达不到专家建议的时间。斯坦福大学医学院睡眠障碍中心主任威廉-迪蒙特医生说，这意味着睡眠不足“在这个国家已到了流行病地步。”
    不管是由失眠症引起的，还是当今流行开夜车的生活方式造成的，睡眠不足都会使人判断力下降，创造力缺乏，记忆力减退，甚至得忧郁症。它也会使你更容易受病毒和细菌的感染。芝加哥大学的研究人员发现，睡眠不足只要超过六个夜晚，就会损害新陈代谢和激素分泌的功能。久而久之，这会引发或加重高血压以及该疾病的常见形式——乙型糖尿病。
    然而对有些人来说，问题不在于保证睡眠时间，而在于能否入睡。失眠往往是不良睡眠习惯的结果。例如，周末睡几个小时的懒觉就会打乱人体的生物钟，使人晚上兴奋不眠，而早晨昏沉沉。午睡时间长也会如此。而短时间午睡(20分钟左右)以补偿前晚欠缺的睡眠或准备今晚熬夜，则是有益的。
    要培养易于入睡的习惯，可试试以下方法：
    第一：坚持每晚定时睡觉。
    第二：睡前尽量避免紧张脑力活动，诸如研究厚厚的公文等。相反，试试深呼吸，瑜珈功或轻轻伸展一下身体以减轻一天的压力。专家们还建议在床头柜放一个笔记本，记下第二天要办的琐事。每晚睡前坚持这样做，就会让身心都做好睡眠准备。
    第三：给自己一个良好环境，消除干扰的噪音，创造一个放松的氛围。保持凉爽——人们通常在华氏65°-69°的房间内睡得最好。尽量使你的床舒适并有足够的空间。睡眠专家建议夫妻睡特大号床，这样就不会在晚上互相干扰。
    第四：少喝酒，不抽烟。酒精使睡眠不安宁。香烟的刺激作用就像洗冷水淋浴一样。
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