英语阅读之怎样才能睡个好觉
From eating “slumber foods” to playing the didgeridoo – David Robson looks at the tried and tested ways to get a good night’s sleep.
怎样才能睡个好觉?大卫·罗布森着眼于以下几种被反复尝试和测验过的方法。
Few experiences are as maddening as a restless night. Sleep should, in theory, be the most natural and effortless activity in the world, yet insomnia is mon to many of us.
很少有什么体验能像辗转反侧、难以入睡的夜晚那么令人难受。从理论上讲，睡觉应该是世界上最自然、最不费力的事情，但失眠现象却非常普遍。 尉迟炽繁
To add to the frustration, it is now being clear that the hours you spend in bed are just as important to your physical and mental health as tho spent walking, talking and eating. A good night’s rest can help regulate your mood, sharpen your attention, and boost your memory, while ailments from heart dia to diabetes have been linked to tho struggling to get sufficient sleep.
布料英语
更令人沮丧的是，越来越多的证据显示，你花在睡觉上的时间对你的身心安康的影响，与你在走路、谈话和吃饭上花费的时间同等重要。睡个好觉可以调节情绪、增强注意力、提升记忆力，而心脏病和糖尿病等各种疾病也与睡眠缺乏存在联系。
Simply willing yourlf to fall to sleep can make its sweet relief even more elusive, and we resort to all sorts of measures to help ea our journey to the land of nod. But what works, and what doesn’t? BBC Future has reviewed the evidence to find out.
创文知识
单纯用意志力让自己入睡可能会适得其反，我们应该借助各种措施让自己更容易进入梦乡。但终究哪些有用，哪些没用?BBC Future评估了各种证据来找出答案。
Avoiding caffeine is obvious advice, but it's worth repeating. The good news is that you may not need to be as strict as once thought. If you have your last coffee in the early afternoon, most of the caffeine will have been flushed out of your body by 11pm.
别喝咖啡绝对是大家异口同声的建议，这确实值得反复强调。事实上，这个规矩可能不像你想象的那么严格。如果你下午早一点喝咖啡，多数咖啡因在晚上11点前就会从你的体内排出。
So although avoiding coffee or tea within6 hours of going to bed will make it much easier to drop off, it is unclear whether there are any benefits to abstaining outside that time period. It’s also worth noting that not everyone is affected by caffeine equally; some people have a gene variant which means they are much less nsitive to caffeine’s effects – so it’s worth experimenting with what works for you.
做简单的手工
所以尽管睡前6个小时内不喝咖啡更容易入睡，但目前还不清楚在这个时间段之外戒掉咖啡是否有什么好处。值得一提的是，咖啡因对每个人的影响不尽相同，有些人存在基因变异，因而对咖啡因不太敏感——所以只有亲身尝试才能知道哪种方法对你有效。
Cutting down on alcohol, taking regular exerci, avoiding daytime naps and following a rigid bedtime schedule can also improve your “sleep hygiene” and t you up for deeper slumbers.
一寸山河一寸金 戒酒、定期锻炼、白天别睡觉、遵守严格的作息时间可以改善“睡眠卫生”，为深度睡眠做好准备。
And it should go without saying that you should avoid doing anything strenuous or stressful within a few hours of sleep time – a habit that is easier said than remembered. For this reason, some studies suggest keeping a sleep diary of your activity before bed, which helps to ensure you avoid the worst triggers.
当然，在睡觉前的几个小时内不要从事任何紧张的活动——这种习惯说起来容易，要记住可并非易事。正因如此，一些研究建议将睡觉前的活动记录成一份“睡眠日记”，这有助于避开最糟糕的失眠诱因。
Although the act of reading may be soporific, changes in the way we consume literature could be nding your bodily rhythms into disarray. Many e-readers are backlit with blue frequencies of light – which can fool the brain into thinking that it’s still daytime.
尽管阅读可能有催眠作用，但由于阅读文字的方式发生了变化，可能导致你的身体韵律紊乱。很多电子阅读器的背光都是蓝光，这会导致大脑把晚上误当成白天。
Perhaps for this reason, a recent study found that reading on the devices for a few ho
urs before bed ems to suppress melatonin (the sleep hormone) and therefore makes it harder to doze off, pared to a traditional paperback. The same goes for tablets, MP3 players and smartphones.
或许正因如此，最近有研究显示，睡前几小时阅读这些设备似乎会抑制褪黑素(睡眠激素)，因此与传统的纸面文字相比，反而会加大入睡难度。平板电脑、MP3播放器和智能手机同样如此。 怎样管理团队
So if you want to feel refreshed the next day, the bedroom may be the perfect place for an analogue revival.
所以，如果希望第二天精神百倍，那就最好不要在床上使用数字设备。
Aording to the old wives’ tale, chee and chocolate before bed will give you nightmares. That remains to be proven scientifically, but your day’s meals can certainly influence how quickly you get to sleep, and the quality of your slumbers. 奥特曼b超图
有一种民间说法是，睡前吃奶酪和巧克力会做噩梦。这仍然有待科学验证，但白天摄入的
食物显然会对你的入睡速度和睡眠质量产生影响。
Meals high in carbohydrates and protein (especially oily fish), but low in fat, show moderate benefits to overall sleep duration and quality, provided they are eaten at least an hour before you plan to drop off. Food rich in tryptophan (an important precursor to veral neurotransmitters), and the hormone melatonin, might also help regulate the body clock to prepare your brain for a more restful night.
高碳水化合物、高蛋白(尤其是富含油脂的鱼类)，但低脂肪的食物可能给整体的睡眠时间和睡眠质量带来一定的好处，前提是要在睡觉前至少一小时摄入。富含色氨酸(这是多种神经递质的重要前体)和褪黑素的食物或许也有助于调节生物钟，让大脑为更深度的睡眠做好准备。
A recent review, charting the evidence so far, suggests that about 300g of turkey, 200g of pumpkin eds, or a glass of tart cherry juice, could give you the necessary do of the pounds – though hard evidence is lacking. 老子名言名句
