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晚上难以入眠很可能是这九个原因造成

睡觉占用了人一生三分之一的时间,好的睡眠才有好的身体,很多科学证明,保持良好的日常习惯很重要。但是每到晚上你都会精神到睡不着?那很可能是你在晚上9点以后还做这9件事。


1. You're eatingthe occasional huge dinner.

你有时会大吃一顿晚餐。

Inconsistencywhen it comes to evening mealtime can wreak havoc on your sleep. It's okay toeat an early or late dinner so long as you aim for around the same time everynight. As for quantity, sticking with bigger breakfasts and smaller dinners hasbeen shown to stabilize blood sugar, while big meals that include more fatty foods,delicious as they may be, take longer to digest and keep the body awake. Ifyour sleep is suffering, keep dinner on the lighter, healthier side.

晚餐不定时,可能让你的睡眠变得混乱。晚餐早点吃或者迟点吃都没关系,只要你试着每晚在差不多同样的时间吃晚餐。食量方面,维持较大的早餐和较小的晚餐,已经被证实能稳定血糖,而包括更多脂肪高的大餐,即使有多么美味,消化所需的时间较长,并且会使身体保持清醒。如果你的睡眠受到影响,就要尽量保持晚餐清淡、更健康。


2. You'rechecking your work email. 你在检查你的工作电邮。

Once you'refinally home from work and preparing to unwind, the last thing you should do isreach for your smartphone to check and see if your boss sent you an urgent,"REPLY ASAP" email. If it's really that urgent, they'll call.Otherwise, take a deep breath and meditate on the fact that any residual workfrom today can, in fact, wait until tomorrow. The evening is time set aside foryou.

当你终于放工回家准备放松的时候,最不应该使用你的智能手机查看你的老板是否给你发了一则紧急的“尽快回复”电邮。如果事态那么严重的话,他们会拨电给你。不然,你可以深呼吸,沉思着今天剩下的工作,实际上可以等到明天的这个事实。傍晚是你专用的时间。

A recent studyfound that even push notifications are just as distracting as actively seekingout your messages, so go ahead and silence your phone, too, so you can focus onyour down time.

最近的一项调查发现,即使是推送通知,也和积极寻找留言一样令人分心,因此,请尽管将手机设置成静音模式,让你可以专注于你的休息时间。

 

3. You'reordering a few more cocktails.你比以前点了更多杯鸡尾酒。

That attempt torelax from a stressful day is actually preventing you from sleeping soundlylater. While a cocktail or two may seem to make you feel sleepy and help youdrift off faster, the quality of your sleep suffers and you often wake upfeeling the consequences the following morning. If you're going to indulge,drink a glass of water for every alcoholic beverage you consume, and close thattab three hours before you plan to call it night.

为了紧张的一天过后放松而喝鸡尾酒,其实会防止你之后的安睡。虽然一两杯鸡尾酒似乎会让你觉得昏昏欲睡,并让你更快地入睡,但是你的睡眠的品质将会被影响,隔天早上起来的时候就会感受得到后果。如果你即将放纵的话,你每喝一杯酒精饮料,就要喝一杯水,并且在打算睡觉的三个小时之前就要停止喝酒。


4. You're bickeringwith a loved one.你和亲人吵架。

It's clichébecause it's true! Going to bed angry doesn't offer much in the way of soundsleep, especially if you have Type A tendencies. Overthinkers struggle withletting go of stressful thoughts at all times of the day, but in the evening,that ruminating can keep you mentally alert when your body is physicallysending you "time for bed" signals. It's often best to address thethings that are irritating you and then work together with the other person tolet them go. It'll make your personal relationships stronger and your morningmood sweeter.

这是老生常谈的话,因为它是真的!生气着上床,很难让你睡得香,尤其是当你有A型倾向的时候。过度思想的人从早到晚都会挣扎于放开紧张的思绪,但是到了傍晚,这样的思考,可能会在你的身体向你发出“该上床睡觉”的信号的时候,反而让你持续清醒着。处理那些让你烦躁的事物,然后和对方合作以放下这些事物,往往是最好的做法。这么做,会让你的人际关系更坚强、你在早上的心情更美好。


5. You'restarting a new Netflix binge.你开始在网上看视频。

STOP RIGHTTHERE. You've experienced this deep, dark rabbit hole one too many times beforeand know very well what is about to happen. It doesn't matter if you're"catching up" on the latest seasons of one of your favorite series orif you're simply bored and looking to explore a new one. You get hooked, and 30minutes becomes three hours before you even blink. All that screen time isscientifically proven to affect your body's production of melatonin, thehormone responsible for your sleepy feeling. The sooner you shut down devices,the sooner you'll drift off into dreamland.

立刻停止!你已经太多次经历过这个又深又黑暗的无底洞,也知道之后会发生什么事。不管你是在追看你最喜欢的连续剧的最新一季,还是只是感到很闷,想寻找新的连续剧,都会是一样的后果。你会上瘾,30分钟变成了三个小时,也不眨一次眼睛。你花在屏幕上的这么长的时间,在科学上已经证实会影响你的身体产生褪黑激素的功能。褪黑激素是负责产生昏昏欲睡的感觉的荷尔蒙。你越早关掉你的电子配备,你就会越早飘入梦乡。

 

6. You'reindulging in that after-dinner cappuccino. 你在晚餐后放纵地喝着卡布奇诺。

Of course ittastes wonderful, but this caffeinated beverage from heaven is best enjoyedearlier in the day -- before 2 p.m. if possible. While the human body doesn'tmetabolize caffeine in one, uniform way, most available research confirms thatif you call it quits with the stimulant by mid-afternoon, it shouldn't affectthe quality of your sleep later that evening. Caffeine is another compound thatcounters the body's natural production of melatonin, so if you're looking toincrease your Z's, stick to water or herbal tea in the evening. 

卡布奇诺当然味道甜美,但是这个来自天堂的含咖啡因的饮料,最好在一天较早的时间享受,可能的话,就是下午两点之前。虽然人体不会以统一的方式代谢咖啡因,但是大多数存在的研究,证实了如果你在下午之前停止摄取这个刺激物的话,它应该不会影响你在傍晚时分的睡眠品质。咖啡因,也是另一个能够阻碍身体自然地产生褪黑色素的化合物,因此,如果你想增加睡眠的质量,就要在傍晚坚持喝水或者草本茶。

 

7. You'rechecking out the best Instagram posts of the day.你在查看当天Instagram 上最好的帖子。

No matter howgood you may think it feels to surf your social media news feeds at the end ofa long day, science says that browsing on that smartphone is interfering withyour sleep. Teens are particularly susceptible to this effect, because theyoften turn to their phones to help them drift off when they aren't quite sleepyyet. But a recent study revealed that kids who specifically make a point tounplug before bedtime experience real benefits in the quality and quantity oftheir sleep, too.

无论你觉得在漫长的一天结束的时候浏览你的社交媒体动态消息的感觉有多好,科学认为,在那架智能手机上浏览,会影响你的睡眠。青少年尤其容易被这个效应影响,因为他们往往会在还没那么想睡的时候利用手机来帮他们入睡。但是最近的一项研究显示,睡觉时间之前特地关掉手机的孩子,在睡眠的质与量两方面都会得到真正的好处。

 

8. You'rejumping into the next amazing novel on your bookshelf.你投入了书架上的下一本精彩的小说。

Congratulationson your screen-free choice! But honestly, if you tend to gravitate tothrillers, emotional novels, or more intellectual topics in the nonfictiongenre, you'll be stimulating your mind more than relaxing it. Unfortunately,researchers found that such mental demands can lead to poor sleep, so it's bestto stick to lighter reading like an entertainment magazine or something alittle on the dull side to lull you off to sleep.

恭喜你非屏幕的选择!但是说真的,如果你倾向被惊悚小说、情感小说、或者非小说类别中的更知性的课题所吸引的话,你不但不会放松你的大脑,反而是在刺激它。遗憾的是,研究人员发现,这样的精神上的需求,可能导致睡眠品质差,因此坚持阅读较轻易的读物,如娱乐杂志,或者一些较沉闷的书籍,能够让你沉静地入睡。

 

9. You're takingyour multivitamin.你在服用多种维生素。

There's nothingwrong with making sure your body is receiving adequate nutrients, but a heftydose of B vitamins within your multivitamin in the evening can create anunintentional energizing effect that counteracts the natural sleep cycle. Ifyou're someone who struggles with sleep apnea, try to take any medication witha flexible time prescription in the morning as opposed to the evening to avoidthis frustrating interaction. When taken on an empty stomach, multivitamins cansometimes cause discomfort and even nausea, so consider taking yours withbreakfast as a preventative measure.

确保你的身体得到足够的营养,没有什么不对,但是如果你在傍晚服食的多种维他命中含有大剂量的维生素B,可能会在无意间造成一种精力充沛的效应,导致自然的睡眠周期被抵消。如果你是因为睡眠呼吸暂停而挣扎的人,你可以尝试在早上(而不是傍晚)服用任何有灵活服用时间的药物,以避免这种令人烦躁的相互影响。如果空腹服食多种维他命的话,可能导致不适,甚至恶心,因此,要考虑在吃早餐的同时服用你的多种维他命,作为预防措施。

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