青花瓷图案
'Sleep comes more easily than it returns.'
— Victor Hugo, Les Misérables
小强蟑螂入睡容易，醒过来难 —— 维克多.雨果《悲惨世界》
A It is estimated that one in three adults in westernid countries regularly wakes up in the middle of the night and has difficulty getting back to sleep. Physicians often diagno 'insomnia' and prescribe sleeping pills, but the often have side effects such as negative interactions with food, drink or other drugs, and most are habit-forming. Cessation of the medication frequently caus unpleasant withdrawal symptoms, too, including panic attacks, mood-swings, and even heightened sleep disturbance. Is there a way to treat insomnia without such debilitating conquences?
据估计，在西方国家中，有1/3的成年人经常会在半夜醒来，之后再难继续入睡。医生经常会作出失眠症的诊断，然后开安眠药。但是这些药通常是有副作用的，比如说和食物、饮料或其他药物发生不良反应，而且这些药大多数还容易上瘾。如果停止用药，又会导致一些不良
电脑锁
症状的反弹，比如产生恐慌、情绪波动，甚至是更严重的失眠。那么，有没有一种方法可以治疗失眠，同时又不会产生这些不良影响呢？
班子述职述廉报告B The historian A. Roger Ekirch takes a different approach to nocturnal awakening. He maintains it is biologically instinctive and innate and that it is the ideal of the modern-era condend eight-hour sleep regime that is exceptional. Tho people who have so-called insomnia may just be sleeping in the biphasic mode that was the norm for their ancestors: eight hours of sleep split into two chunks by a period of wakefulness which lasted an hour or longer. According to Ekirch, during this sleepless pha, some people might have stayed in bed and prayed, recalled their dreams, or chatted to their partners, while others may have got up to do chores or drop in on the people next door.
历史学家A.罗杰.埃克奇针对半夜醒来有一套不同的理论。他坚持认为，那是一种生物本能和天性，是一种在现代时期压缩的八小时特殊睡眠机制。这些有所谓的失眠症的人只是在以一种两阶段模式睡觉，而这正是他们祖先的睡眠标准——八小时的睡眠由一个时长一小时或更久的觉醒分成两块。根据埃克奇的观点，在这段醒着的时间里，有的人可能会待猫能吃芒果吗
在床上进行祈祷、回想梦境，或者和父母聊天，另外一些人则可能会起床做一些家务杂事，或者去拜访隔壁的人。
C Archives from the pre-industrial era mention gmented sleep as 'first sleep' or 'deep sleep' and 'cond sleep' or 'morning sleep'. The change in sleep routines, which started during the Industrial Revolution, mainly came about through the invention of the incandescent bulb. This invention, cheap and available to even the poorest residences, lengthened our daytime activities, such as reading and playing games, and reduced the period of time for sleep. As a result, the modern worker or student tries to squeeze sleep into a continuous period of ven or eight hours, even though this does not conform to natural circadian rhythms. Anthropologists confirm Ekirch's hypothesis by reporting that inhabitants of undeveloped regions of the world that are without the benefit of electric lighting still follow the natural rhythm of a divided sleep pattern.
据工业时代之前的档案记载，这种分段的睡眠被称作“初次睡眠”、“深度睡眠”、和“二次睡眠（晨睡）”。睡眠习惯自工业革命期间就发生改变，主要则是因为白炽灯泡的发明。这
驻村帮扶工作总结种灯泡非常便宜，即使是最穷的人家也能买得起。这就大大增加了人们的白天活动时间，比如说阅读和玩游戏，同时也就相应地减少了睡眠的时间。于是，现代工人和学生就把睡眠压缩成在一段连续的七八小时时间内，尽管这并不符合自然生物节律。据人类学家报道，世界上一些欠发达地区的居民没有电灯，他们现在仍然采用这种遵循自然节律的分段式睡眠模式。这无疑是对埃克奇假说的支撑和巩固。
D Ekirch's hypothesis was corroborated by sleep expert Thomas Wehr in the 1990s. His study kept volunteers in the dark for 14 hours each night (a simulation of wintertime exposure to light and darkness in bygone days). The subjects moved progressively towards a biphasic sleep pattern, taking a couple of hours to doze off and then sleeping in two distinct gments of four hours each with an interval of wakefulness in the middle. He construed from this that bifurcated sleep is not only completely natural but also beneficial, becau this kind of sleeping facilitates the recall of dreams, which 'afford people a pathway to their subconscious'. Our predecessors actually considered their dream life to be a crucial component of their lives.
清炖羊肉的做法
寒食的诗意
睡眠专家托马斯韦尔在上世纪90年代对埃克奇的假说进行了确证。在他的研究中，志愿者们每天晚上有14小时都处于黑暗之中（模仿以前人们冬季暴露在白昼和黑夜的时间长度），最后他们逐渐养成了一个双阶段睡眠模式。起初是有几个小时的失眠，之后逐渐变成两段分明的四小时睡眠，每段睡眠中间都有一段醒着的时间。他由此分析认为，分段式睡眠不仅仅是完全合乎自然节律，还对人们非常有益。因为这种睡眠模式能够帮助人们回想起梦境，而这些梦境其实是一种有意识的指引。事实上，我们的祖先把他们的梦境生活当成生活中非常重要的一部分。
E Sleep is esntial and it is by no means a passive state. Sleep scientists have revealed that there are two fundamental cycles of activity, classified as rapid eye movement (REM) sleep and non-rapid eye movement (NREM) sleep. The latter consists of four phas. The first pha, which lasts five to ten minutes, is the 'falling asleep' stage and sometimes there is actually a n of falling, which often caus a sudden muscle contraction or jerk. One is easily awoken during this stage. Then comes an interlude of light sleep where the heart rate slows and body temperature drops - the body is getting ready for the deep sleep, which occurs in the third and fourth stages of NREM slumber. T
his is slow-wave or 'delta' sleep and a person woken at this stage may feel quite disorientated. This period of deep sleep is vital for the body to restore itlf. During this time, not only does the body carry out repair and regeneration of nerves, bones and muscles, but it also fortifies and repairs the immune system.
