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| 2014/01/11 01:42:15瀏覽2791｜回應0｜推薦6 | |
閱讀前身
現代人生活步調快速，連睡覺都像是趕時間似的無法真正休息。美國有超過三成以上的人有過失眠現象， 一夜好眠成了許多人躺在床上時的願望。新的一年，讓我們來檢視一下，那些你以為的好習慣，說不定就是阻擋你睡的香甜的原因。
進入本文前，請先想想以下單字有一些表達很容易錯，不要被中文誤導了：
(A)慢性的(不是slow)
(B)縱情於（不是over）
(C)有規律規律 (不是regularity)
 (1)As with all health issues, the best cure is to look at the cause of the problem. The main cause of insomnia is (A)chronic stress. When a person is consistently in a state of stress, the body is always on the edge waiting to respond and deal with stimuli and not interested in going to sleep because it fears it is in danger.
如同所有的健康議題，最好的治癒之道就是治本。失眠的主因就是慢性壓力。當一個人持續處在壓力中，身體將會一直處在等待回應及處理刺激的狀態，而且因為擔心有危險也不會想要去睡覺。
However, if you think yourself satisfied with your current life and have nothing to worry about, you don't watch TV or use the computer in bed, and always have your last cup of coffee at noon, yet you're still not sleeping! You will probably then need this list of unexpected sleep snatchers to help you figure it out. Some of your habits may be keeping you from (2)drifting off to dreamland.
不過，如果你對現在生活滿意，也沒有什麼事需要擔心，不在床上看電視或是用電腦，總是在下午就喝掉你最後一杯咖啡，但你還是睡不著! 那你可能就需要這份出乎意料的睡眠竊賊清單來幫你解答!你的習慣可能就是讓你無法入夢鄉的原兇。
1. Inconsistent eating.
If you eat a balanced dinner most nights but (B)indulge in happy hour and late night burritos a couple days a week you could be damaging more than your diet. It's ok to have dinner later in the evening as long as you stick with it every day. If not, skip the unexpected dessert and *hit the hay. (C)Consistency is key.
1. 進食不規律
假使你幾乎每晚的晚餐都很均衡，但一周總有幾天會享受歡樂時光或是深夜品嘗墨西哥捲餅，這會比你在節食還傷身。只要你每天都是固定時間，晚點吃晚餐是可以的。假使不是，略過不在預期內的餐點去睡覺吧。定時定量是關鍵。
2. Reading good books.
You may have traded in late-night TV for a little bedtime reading in hope of a better night's rest. Surveys say this may not be the best bet. Exciting, emotional and intellectually demanding activities before bed can result in poor quality sleep. Skip the tearjerkers and history tomes and try a sports or entertainment magazine, or other light reading instead.
2. 喜愛閱讀好書
你可能曾經把深夜看電視的習慣改成睡前閱讀時間，希望這樣能休息的更安穩。但調查顯示這可能不是最好的安排。在睡前做刺激的、影響情緒的、和需要動腦的活動都可能導致睡眠品質低落。跳過那些催人淚下的小說和厚重的歷史經典，試試運動、娛樂雜誌，或是其他較輕鬆的讀物。
3. Charging up at night.
Even the handy light that indicates your items are charging is bright enough to disrupt sleep, especially if it happens to glow blue. Its wavelengths have the greatest impact on biological clock. Try charging your tech in the morning or set up a charging station in your living room.
3.晚上充電
即使是告訴你正在充電的小指示燈亮度都足以干擾你的睡眠，尤其是發藍光的。藍光的波長對生理時鐘的影響最大。試試白天充電或是在客廳設一個充電站。
4. Getting warm and cozy in bed.
Cuddling up in a nice warm bed may seem like a good start to a restful night, but an increase in body temperature can disrupt sleep. The optimal temperature for sleep is quite cool, around 60 to 68 degrees Fahrenheit.
4.使自己在床上暖活舒適
依偎在溫暖的床上似乎是悠閒夜晚的一個好開始，但體溫變高會干擾睡眠。最佳睡眠溫度是相當低的，約攝氏15.6度至18度。
5. Minty fresh mouth.
Research suggests the scent of peppermint stimulates the brain, making you feel more awake. Try an alternative toothpaste flavor like strawberry or bubblegum instead.
5.薄荷般清香口氣
研究顯示薄荷的香味會刺激大腦讓你更清醒。試試另一種牙膏味道，像是草莓或是泡泡糖。
參考資料: Huffington Post
口語詞彙
(1)as with 如‧‧‧一樣
Online privacy demands global action, just as with apartheid
如南非種族隔離政策一樣，網路隱私需要的是全球的行動。
(2)drift off 睡著; 進入夢鄉
I couldn't help drifting off in the middle of that lecture - it was so boring!
在聽演講時我無法克制地睡著了，因為內容實在太無趣了。
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