Why do we wake up during the night- and how can we train ourselves to nod off again?
為什么我們夜間會(huì)醒，怎樣才能訓(xùn)練自己再次入睡呢？

Here, writing for Healthista, nutritionist and stress expert Charlotte Watts, author of De-Stress Effect, reveals the reasons - and how you can overcome the problem to wake up feeling refreshed...
在這里，營(yíng)養(yǎng)學(xué)家兼壓力專家、同時(shí)也是《緩解壓力的影響》的作者夏洛特?沃茨為Healthista網(wǎng)站撰文中揭示了原因，以及如何克服這些問題以便醒來(lái)時(shí)能精神煥發(fā)。

HOW YOUR DIET CAN BE TO BLAME
你的飲食要為此負(fù)責(zé)

Sudden waking in the night can often be traced back to blood sugar irregularities during the preceding day.
夜間突然驚醒通常是由于前一天血糖不正常造成的。

Nightmares can add to this state and combined with dropping blood sugar levels, waking becomes more likely.
惡夢(mèng)也會(huì)使情況惡化，加之血糖水平下降，就更容易醒來(lái)。

4am waking can also be linked to a shift in our metabolic states, when the body moves from a catabolic (building up) phase to heal and renew during the night, to anabolic (breaking down) through exertion in the active daytime.
凌晨4點(diǎn)醒來(lái)也與體內(nèi)新陳代謝變化有關(guān)，此時(shí)身體正從分解代謝（異化作用）這一夜間自愈更新階段過(guò)渡到白天活躍的合成代謝（同化作用）階段。

Stress in the day can unbalance the hormones that make this a smooth transition and also contribute to energy dips around the opposite shift at 4pm, when we shift back into restful catabolic mode to prepare for bed.
白天承受的壓力會(huì)破壞維持轉(zhuǎn)換過(guò)程平穩(wěn)進(jìn)展荷爾蒙的平衡，也會(huì)導(dǎo)致下午4點(diǎn)這個(gè)過(guò)程逆向進(jìn)展時(shí)能量下降，此時(shí)我們轉(zhuǎn)換到了休息狀態(tài)的分解代謝，身體準(zhǔn)備入睡。

As many of us aren’t seeing this late afternoon time as the beginning of a natural wind-down to bed, our sleep quality may be affected by keeping up activity and stimulus too late into the evening.
因?yàn)槲覀兒芏嗳瞬恢?，下午稍晚的這個(gè)時(shí)間正處于身體自然入睡階段，我們睡眠質(zhì)量會(huì)受到持續(xù)活動(dòng)和熬夜的影響。

THE EFFECTS OF SLEEP DEPRIVATION
失眠的影響

Chronic sleep deprivation has shown to increase appetite and decrease satiety, a crucial link to weight gain.
已證實(shí)，長(zhǎng)期失眠會(huì)使食欲增加，降低飽腹感，這是體重增加的關(guān)鍵所在。

It has also shown to reduce empathy, meaning on less sleep we make decisions from a more analytical than compassionate place.
失眠也會(huì)減少同情心，這意味著睡眠較少時(shí)我們做出的決定更理性，而不那么富有同情心。

Our bodies also heal and repair overnight. But not fully reaching this phase can compromise skin quality, immune health and ability to cope with stress, all adding up to premature ageing and increased risk of chronic disease.
我們的身體在夜間會(huì)自愈和修復(fù)。但沒有完全到達(dá)這一階段就會(huì)損害皮膚、免疫系統(tǒng)健康和緩解壓力的能力，所有這些都會(huì)導(dǎo)致過(guò)早衰老，增加患慢性病的風(fēng)險(xiǎn)。

EAT CARBS, TURKEY AND BANANAS TO NOD OFF
吃碳水化合物、火雞和香蕉來(lái)使你入睡

Serotonin is a brain chemical with a central role in sleep cycle regulation.
血清素是一種大腦中的化學(xué)物質(zhì)，在睡眠周期中起著主要作用。

We produce serotonin from an amino acid (protein) called tryptophan. This is found in bananas, figs, milk, lentils, tuna, turkey, wholegrain crackers and yoghurt – basing a light supper around these foods can help to promote sleep.
我們用一種叫色氨酸的氨基酸（蛋白質(zhì)）制造血清素。它存在于香蕉、無(wú)花果、牛奶、小扁豆、金槍魚、火雞、全麥餅干和酸奶中，以這些食物為主進(jìn)食少量晚餐有助于改善睡眠。

Choose complex carbohydrate (plant-based food) sources that release sugars more slowly, such as fruit, oats and other wholegrains, and maintain blood sugar levels throughout the night.
要選擇合成碳水化合物（植物性食物），這樣的食物中糖類釋放慢，比如水果、燕麥和其他全谷物，還能在夜間維持血糖水平。

FORGET ALCOHOL AND PILLS - TAKE MAGNESIUM
不要喝酒吃藥了——要吸收鎂

Alcohol has the illusion of a quick-fix ‘cure’ for sleeplessness.
酒精給人能“快速治療”失眠的錯(cuò)覺。

We should be able to produce adrenaline(to calm the nervous system )naturally around bed-time, but we need the mineral magnesium to do so and many of us receive too little in our diets (from green leafy vegetables, fish, nuts and seeds) whilst using it up quickly through stress, as it is a relaxant in its own right.
我們睡眠期間能自然分泌腎上腺素（平復(fù)神經(jīng)系統(tǒng)），但我們需要無(wú)機(jī)物鎂來(lái)完成這一過(guò)程，我們很多人從食物（綠葉蔬菜、魚、堅(jiān)果和種子）吸收的鎂太少了，同時(shí)緩解壓力時(shí)還要快速消耗鎂，因?yàn)樗旧砭陀谐诰徸饔谩?/div>

Supplementing as magnesium citrate (300-400mg) with dinner may help support quality sleep.
晚餐搭配檸檬酸鎂補(bǔ)充劑（300-400mg）可以保證睡眠質(zhì)量。

HOW MODERN LIFE AFFECTS OUR SLEEP
現(xiàn)代生活如何影響睡眠

Ideally our nervous systems need to move from the state that keeps us energised throughout the day to the evening state that allows healing, recovery and sleep.
理想狀態(tài)下，我們的神經(jīng)系統(tǒng)需要從白天的興奮狀態(tài)過(guò)渡到夜間狀態(tài)，其間身體會(huì)自愈、恢復(fù)和睡眠。

Eating large meals late, having stimulants such as caffeine and sugar and getting overexcited beyond 7pm are not conducive to this idyll of tranquillity.
晚餐過(guò)飽過(guò)晚，飲食含刺激性食物，如咖啡因和糖，晚上過(guò)了7點(diǎn)還過(guò)于興奮，以上這些都不益于身體保持平靜。

Let’s face it, modern life sets us up against this tide of good sleep.
我們要承認(rèn)現(xiàn)代生活使我們遠(yuǎn)離良好睡眠。

If your job means you get up earlier than your natural body rhythm, you will need to go to bed earlier. This is not wasted time, it improves the quality of your life when you are awake.
如果你的工作需要早起，起床時(shí)間比你起床的生物鐘要早，你就需要早點(diǎn)上床睡覺。這不是浪費(fèi)時(shí)間，而是要提高你清醒時(shí)的生活質(zhì)量。

If you’re waking up with a crick neck or aches or sense you haven’t moved much during the night, you’re possibly sleeping too deeply from over-tiredness. In healthy sleep, our bodies move us around to ensure we don’t hold muscles in the same place for too long periods.
如果你醒來(lái)時(shí)脖子僵硬或疼痛，或者感覺夜間身體沒怎么動(dòng)，你就可能是由于過(guò)度疲勞而睡得過(guò)沉。健康睡眠中，我們的身體經(jīng)常移動(dòng)，以確保我們的肌肉不會(huì)長(zhǎng)時(shí)間保持一個(gè)姿勢(shì)。

5 WAYS TO IMPROVE YOUR OVERALL SLEEP HYGIENE
5種方法改善睡眠質(zhì)量

Consistent bedtimes and length of sleep.
按時(shí)睡覺，保證睡眠時(shí)間。

Dark bedrooms create better sleep.
臥室暗睡眠質(zhì)量好。

Write a diary. Write things down to empty your mind.
寫日記，把事情都寫下來(lái)以便清空大腦。

Keep the bed for sleeping in only.
床只用來(lái)睡覺。

Wear ear plugs if you are easily disturbed or your partner snores. The wax ones are best.
如果你睡眠輕或者同床的人打鼾的話就戴個(gè)耳塞。蠟制耳塞效果最好。

6 WAYS TO STOP WAKING IN THE NIGHT
6種方法使你夜間不醒

Don’t get up (and if you do, don’t put lots of light on) unless briefly to the toilet and even then, turn as few lights on as possible and go straight back to bed.
不要起來(lái)（如果起來(lái)了，也不要開太多燈），除非只是上個(gè)廁所，甚至去廁所時(shí)都要盡量少開燈，方便完直接回床上。

Turn the alarm clock in your bedroom to face the other way.
把臥室里的鬧鐘背對(duì)著你。

Don’t worry about waking up.
不要擔(dān)心醒來(lái)。

Remind yourself you’re safe.
提醒自己你是安全的。

Fantasise. Bring to mind a lovely vision, fantasy (any kind) or memory and let your more creative right brain have the reins.
幻想。腦袋里想著美好的場(chǎng)景，幻想（任何事）或者回憶，讓你更具創(chuàng)造力的右腦占據(jù)主動(dòng)權(quán)。

Listen to something (that isn’t your own thoughts). If you have racing thoughts, listening to audio books or podcasts satisfies the language centres of the brain, providing voices other than your own internally generated ones.
聽點(diǎn)東西（不要傾聽自己的想法）。如果你思緒萬(wàn)千，就聽聽有聲讀物或播客來(lái)滿足大腦的語(yǔ)言中心，給大腦點(diǎn)聲音，而不是只想著你的心聲。

聲明：本雙語(yǔ)文章的中文翻譯系滬江英語(yǔ)原創(chuàng)內(nèi)容，轉(zhuǎn)載請(qǐng)注明出處。中文翻譯僅代表譯者個(gè)人觀點(diǎn)，僅供參考。如有不妥之處，歡迎指正。