Why Is Sleep So Important?
為何睡眠如此重要？

If you have sleep deficit it impacts everything you do think and act. Unfortunately a major amount of people have a large sleep deficit.
睡眠不足會(huì)影響你的一切思考和行為。不幸的是，大部分人都缺覺(jué)。

A lack of sleep is linked to emotional problems like excessive sadness, give up attitude and depression. Sleep helps , Sleep allows for a slowing down of our body's systems, so we can be re-energized for another days work and play. Without adequate sleep we are like a battery slowly getting recharged and only getting partially recharged each night.
缺覺(jué)與情緒問(wèn)題緊密相連，如過(guò)度悲傷，態(tài)度消極和抑郁。睡眠能幫助一切，睡眠可以減慢身體系統(tǒng)的運(yùn)轉(zhuǎn)，所以我們能恢復(fù)活力，為了接下來(lái)的工作與玩樂(lè)。沒(méi)有了充足的睡眠，我們就像電池一樣，充電速度很慢并且每晚只能部分地充電。

Are You Getting Enough Sleep?
你睡眠充足嗎？

You may think you're getting enough sleep, probably you are not.
你可能認(rèn)為自己睡眠充足，也許并不是。

Important signs you may need more sleep:
你需要更多睡眠的重要標(biāo)志：

difficulty waking up in the morning
早晨難以醒來(lái)

inability to concentrate
注意力不集中

falling asleep during classes
在課上睡著

feelings of moodiness and even depression
情緒低落，甚至抑郁

How To Get More Sleep?
如何得到更多睡眠？

Here are some suggestions that help you get better sleep:
下面是一些建議：

Go to bed at a regular set time. If you go to bed at the same time each night it signals to your brain that it's time to sleep. Awakening at the same time every day will help establish sleep patterns. It is important to stick to your sleep schedule even on weekends. Going to sleep no more than an hour later or waking up no later than 2 to 3 hours longer than you would usually do during the week.
在規(guī)定時(shí)間上床睡覺(jué)。如果你每晚準(zhǔn)時(shí)睡覺(jué)，那么它會(huì)向你的大腦發(fā)出該睡覺(jué)的信號(hào)。每天準(zhǔn)點(diǎn)起床會(huì)幫助建立睡眠模式。你必須遵守你的睡眠計(jì)劃，哪怕是在周末。周末的時(shí)候，睡覺(jué)時(shí)間不能比平時(shí)晚一小時(shí)以上，起床時(shí)間不能比平時(shí)晚超過(guò)2到3小時(shí)。

Yes you should exercise regularly, even if it is just a walk around the block, every bit helps. Of course do not just before going before bed, this can raise your body temperature and keep you from falling to sleep. Most sleep experts agree that exercising 5 or 6 hours before bedtime will help a person sleep longer and quicker.
是的，你應(yīng)該經(jīng)常鍛煉，哪怕只是繞著街區(qū)散步，也有幫助。當(dāng)然，不能睡前運(yùn)動(dòng)，這樣會(huì)升高你的體溫，讓你無(wú)法入睡。大多數(shù)睡眠專家一致認(rèn)為睡前5-6小時(shí)進(jìn)行運(yùn)動(dòng)可以讓一個(gè)人睡眠時(shí)間更長(zhǎng)，入睡也更快。

Don't drink beverages with caffeine, such as coke and coffee, after 4 P.M. Nicotine in cigarettes is a stimulant, so quitting smoking could help you sleep better.
不要在下午四點(diǎn)以后喝帶有咖啡因的飲料，如可樂(lè)和咖啡。香煙中的尼古丁是一種刺激物，因此戒煙可以讓你睡得更好。

Find inner peace, rest your mind, think of pleasant thoughts and places. A special vacation spot or favorite beach. Do not watch action movies or TV shows right before bed. Believe it or not reading suspense books can keep you from falling asleep.
找尋內(nèi)心的平靜，讓大腦休息，想想愉悅的想法和地方，一個(gè)特別的度假勝地或喜愛(ài)的沙灘。不要在睡前看動(dòng)作電影或電視節(jié)目。信不信由你，讀懸疑書會(huì)讓你無(wú)法入睡。

Slowly unwind by keeping the lights low. This is important because light informs the brain that it's time to wake up. Keep out of bright lights, keep off the computer before going to bed and listen to soothing music. It sometimes helps to pick a certain soothing music and play the same song every night right before bed. Breath slowly and relax.
慢慢放松，讓光線保持黯淡。這很重要，因?yàn)楣饩€會(huì)告知大腦是時(shí)候起床了。遠(yuǎn)離明亮的燈光，睡前遠(yuǎn)離電腦，聽(tīng)聽(tīng)舒緩的音樂(lè)。挑選特定的舒緩音樂(lè)，每晚睡前循環(huán)播放同一首歌曲，這樣有時(shí)候會(huì)有幫助。慢慢呼吸，放松。

Try not to nap during the day too much. Any nap of more than 30 minutes will keep you from falling asleep later.
白天盡量少打盹。任何超過(guò)30分鐘的小睡都會(huì)使你之后難以入睡。

Your sleep environment is also very important. Your bedroom should be uncluttered and peaceful, with gentle soothing colors. Avoid reds and blues. Keep your room dark, slightly on the cool side.
睡眠環(huán)境也非常重要。你的臥室應(yīng)該整潔而寧?kù)o，用柔和的色調(diào)，避免紅色和藍(lán)色。讓你的房間保持黑暗，稍微偏涼。

If possible wake yourself up with bright light, especially from the sun.
如果可能，用亮光把自己叫醒，特別是太陽(yáng)光。
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