#双语阅读#【想睡个好觉?你可以这样训练自己的大脑!】
1. Make a schedule, and stick to it
每天在固定时间起床和上床
Melatonin is a hormone produced by the body to regulate when you get sleepy and when you wake up. As night approaches, levels of melatonin rise, becoming a signal to the body that it's time for bed. Production of melatonin is stopped by light -- so levels naturally fall as daylight approaches, getting you ready to greet the day.
褪黑素是身体分泌的一种激素,你什么时候感到困,什么时候醒来,都靠这种激素来调节。随着黑夜降临,褪黑素的水平就会升高,暗示身体该睡觉了。光线会阻止身体分泌褪黑素,所以白天来临时褪黑素水平就会下降,让你准备好迎接新的一天。
To work properly, the release of this hormone needs to occur at regular times, said clinical psychologist and sleep expert Michael Grandner. So if your bedtime and wake up time change from day to day or on weekends, he said, your sleep rhythms aren't predictable and the body doesn't know how to respond.
临床心理学家、睡眠专家迈克尔·格兰德纳指出,为了让身体正常分泌褪黑素,你必须规律作息。如果你的上床和起床时间每天都不一样或者一到周末就改变,身体就无法预测你的睡眠节奏,也就不知道如何作出反应。
Therefore it's important to have a standard wake up time, even on weekends, vacations or after a night of poor sleep.
因此每天在固定时间起床很重要,即使是周末、假期或是前一天晚上没睡好也不应该例外。
2. Don't lay in bed awake
不要醒着躺在床上
It's a golden rule in sleep medicine, backed by "decades of data," Grandner said. In fact, he said this tip is so powerful that when used in his sleep clinic it "can even beat prescription sleep medications."
格兰德纳说,这是有“数十年数据”支持的一条睡眠医学黄金法则。事实上,这条法则在他的睡眠诊所中“甚至比处方药还管用”。
"The best sleep tip you can ever give somebody is get up -- don't lay in bed awake but not sleeping," Grandner said. "Whether it's the beginning of the night or the middle of the night, if you've been awake for 20 or 30 minutes, get up and reset. Maybe you just need five minutes to get sleepy, or maybe an hour, but don't spend that time awake in bed."
格兰德纳说:“你可以给出的最好的睡眠建议就是醒了就起床,不要醒着躺在床上。无论是刚入夜还是夜已深,如果你躺在床上二三十分钟都睡不着,就起床调整一下。也许你只需要5分钟就能感觉到困意,也许需要一小时,但是这段时间不要醒着躺在床上。”
Why is that so important? Because lying in bed awake can form an association in your brain that can lead to chronic insomnia, Grandner explained. Instead of being a restful spot where you peacefully fall asleep, your bed becomes an anxious place where you toss and turn and wake up tired.
为什么这条法则如此重要呢?格兰德纳解释道,因为醒着躺在床上会在大脑中形成关联,从而导致长期失眠。这样一来,床就不再是你安眠的舒适窝,而成为你辗转反侧心生焦虑并在疲惫中醒来的地方。
Establishing that positive relationship between the bed and sleep can be beneficial on nights where your schedule has to be erratic due to work or travel, Grandner added.
格兰德纳补充道,在床和睡眠之间建立正向联系还有益于你在被工作或旅游打乱作息的夜晚入眠。
"Let's say you need to go to bed extra early," he said. "The bed now has the power to help overcome your racing mind and allow you to fall asleep."
他说:“比如说你需要提早上床睡觉。床将能帮助你安抚纷繁的思绪,让你酣然入睡。”
3. Change your attitude about sleep
改变对睡眠的心态
Many people view sleeping as the final thing they have to do in a jam-packed day, worth delaying to catch up on housework, schoolwork, office work or the latest binge-worthy television series.
许多人将睡眠视为忙碌的一天后要做的最后一件事,为了完成家务、作业、工作或追新剧,晚点再睡也没事。
That thinking needs to be changed, Grander said.
格兰德纳说,这种想法必须改变。
"Don't see your sleep as the amount of time you have left in your day," he advised. "See your sleep as the amount of time you need in order to set yourself up for a productive tomorrow."
他建议:“不要将睡眠时间看成你一天中剩下的时间,而是将其看成为了高效的明天而休整的时间。”
It may sound like a small shift in thinking, but it's an important one, Grander added.
格兰德纳补充道,或许这听起来只是想法上的一个小小改变,但却很重要。
Most adults need between seven and eight hours of sleep to be fully rested, according to the US Centers for Disease Control and Prevention. So if a person needed to rise at 7 am each day, backtiming eight hours would require a bedtime of 11 pm.
美国疾病控制与预防中心指出,大多数成人需要7到8小时睡眠时间才能得到充分休息。因此如果一个人每天要在早上7点起床,倒推8个小时睡眠时间应该是晚上11点。
"Now you know when you have to stop and get ready to go to bed whether you're done or not," Grander said. "The problem is we don't stop, and we don't disconnect. And that's to our detriment and it makes the next day more stressful."
格兰德纳说:“现在你知道,只要到了睡觉时间,无论你活干完了没有,你都必须停下来,准备上床睡觉。问题在于我们不愿停下来,不愿放下。这将损害我们的睡眠质量,并让接下来的一天压力更大。”
1. Make a schedule, and stick to it
每天在固定时间起床和上床
Melatonin is a hormone produced by the body to regulate when you get sleepy and when you wake up. As night approaches, levels of melatonin rise, becoming a signal to the body that it's time for bed. Production of melatonin is stopped by light -- so levels naturally fall as daylight approaches, getting you ready to greet the day.
褪黑素是身体分泌的一种激素,你什么时候感到困,什么时候醒来,都靠这种激素来调节。随着黑夜降临,褪黑素的水平就会升高,暗示身体该睡觉了。光线会阻止身体分泌褪黑素,所以白天来临时褪黑素水平就会下降,让你准备好迎接新的一天。
To work properly, the release of this hormone needs to occur at regular times, said clinical psychologist and sleep expert Michael Grandner. So if your bedtime and wake up time change from day to day or on weekends, he said, your sleep rhythms aren't predictable and the body doesn't know how to respond.
临床心理学家、睡眠专家迈克尔·格兰德纳指出,为了让身体正常分泌褪黑素,你必须规律作息。如果你的上床和起床时间每天都不一样或者一到周末就改变,身体就无法预测你的睡眠节奏,也就不知道如何作出反应。
Therefore it's important to have a standard wake up time, even on weekends, vacations or after a night of poor sleep.
因此每天在固定时间起床很重要,即使是周末、假期或是前一天晚上没睡好也不应该例外。
2. Don't lay in bed awake
不要醒着躺在床上
It's a golden rule in sleep medicine, backed by "decades of data," Grandner said. In fact, he said this tip is so powerful that when used in his sleep clinic it "can even beat prescription sleep medications."
格兰德纳说,这是有“数十年数据”支持的一条睡眠医学黄金法则。事实上,这条法则在他的睡眠诊所中“甚至比处方药还管用”。
"The best sleep tip you can ever give somebody is get up -- don't lay in bed awake but not sleeping," Grandner said. "Whether it's the beginning of the night or the middle of the night, if you've been awake for 20 or 30 minutes, get up and reset. Maybe you just need five minutes to get sleepy, or maybe an hour, but don't spend that time awake in bed."
格兰德纳说:“你可以给出的最好的睡眠建议就是醒了就起床,不要醒着躺在床上。无论是刚入夜还是夜已深,如果你躺在床上二三十分钟都睡不着,就起床调整一下。也许你只需要5分钟就能感觉到困意,也许需要一小时,但是这段时间不要醒着躺在床上。”
Why is that so important? Because lying in bed awake can form an association in your brain that can lead to chronic insomnia, Grandner explained. Instead of being a restful spot where you peacefully fall asleep, your bed becomes an anxious place where you toss and turn and wake up tired.
为什么这条法则如此重要呢?格兰德纳解释道,因为醒着躺在床上会在大脑中形成关联,从而导致长期失眠。这样一来,床就不再是你安眠的舒适窝,而成为你辗转反侧心生焦虑并在疲惫中醒来的地方。
Establishing that positive relationship between the bed and sleep can be beneficial on nights where your schedule has to be erratic due to work or travel, Grandner added.
格兰德纳补充道,在床和睡眠之间建立正向联系还有益于你在被工作或旅游打乱作息的夜晚入眠。
"Let's say you need to go to bed extra early," he said. "The bed now has the power to help overcome your racing mind and allow you to fall asleep."
他说:“比如说你需要提早上床睡觉。床将能帮助你安抚纷繁的思绪,让你酣然入睡。”
3. Change your attitude about sleep
改变对睡眠的心态
Many people view sleeping as the final thing they have to do in a jam-packed day, worth delaying to catch up on housework, schoolwork, office work or the latest binge-worthy television series.
许多人将睡眠视为忙碌的一天后要做的最后一件事,为了完成家务、作业、工作或追新剧,晚点再睡也没事。
That thinking needs to be changed, Grander said.
格兰德纳说,这种想法必须改变。
"Don't see your sleep as the amount of time you have left in your day," he advised. "See your sleep as the amount of time you need in order to set yourself up for a productive tomorrow."
他建议:“不要将睡眠时间看成你一天中剩下的时间,而是将其看成为了高效的明天而休整的时间。”
It may sound like a small shift in thinking, but it's an important one, Grander added.
格兰德纳补充道,或许这听起来只是想法上的一个小小改变,但却很重要。
Most adults need between seven and eight hours of sleep to be fully rested, according to the US Centers for Disease Control and Prevention. So if a person needed to rise at 7 am each day, backtiming eight hours would require a bedtime of 11 pm.
美国疾病控制与预防中心指出,大多数成人需要7到8小时睡眠时间才能得到充分休息。因此如果一个人每天要在早上7点起床,倒推8个小时睡眠时间应该是晚上11点。
"Now you know when you have to stop and get ready to go to bed whether you're done or not," Grander said. "The problem is we don't stop, and we don't disconnect. And that's to our detriment and it makes the next day more stressful."
格兰德纳说:“现在你知道,只要到了睡觉时间,无论你活干完了没有,你都必须停下来,准备上床睡觉。问题在于我们不愿停下来,不愿放下。这将损害我们的睡眠质量,并让接下来的一天压力更大。”
#sky光遇[超话]#太恶心了家人们,晚上一点我发现了件事,让我恶心的睡不着觉[微笑][吐],半夜里起来打字,事情是这样的!(字有点多)我前男友(简称:J),我前男友在光遇认识了个好友(男的),正好是同城的就奔现吃了饭什么的算是朋友吧(简称:X)。我前男友现实中忙,我们是因为吵架分手的,但是互相还是喜欢对方的,所以我们还有联系的。J(前男友)没时间玩光遇,正好X(前男友的朋友)的号被封一段时间,然后X这段时间就一直玩J的号。我有时候会在光遇传J,有时候是X在线,所以我也认识了X,知道了X有对象,也是光遇认识的,之后一段时间,J经常和我说:X天天向他秀恩爱,X的现女友(初三)周末一放假,X就开始秀了。X的现女友想考个离家近的高中,回家还能陪陪X。本以为这是挺好一段爱情故事,结果却是个大渣男(指的是X)!!!![吐][吐],恶心的人!前几天,前男友跟我说,X的白月光和X表白了,我一听哦豁,有瓜吃[思考][吃瓜],结果。。。
J说:X和白月光认识好多年了,互相暗恋着,但不知道对方喜不喜欢,X试探,那白月光拒绝还把X推给别的女生,所以X认为白月光不喜欢他,用了半年,X放下了那白月光,认识了现在的现女友。
我说,互相暗恋了好几年,说放下半年就放下了?
这下白月光一听X有对象,急了,和X表白,我以为X会拒绝,没想到发生了如下恶心的事情[吐][吐]:
图1:r(X的白月光)和X表露心意(只是其中的一次)—这个时候还是正常的,X截图发给我前男友看,我前男友吃瓜的心态发给我看。
图2:(左边是X,右边是J)—我看出来X的心思因为白月光和他表白在动摇,第一时间不是在想怎么拒绝,在有现女友的时候在想不知道怎么办选择?
图3:(左边X,右边J)—不知道为什么发给我前男友看他和他白月光的聊天记录
图4:暴露了,X说很喜欢白月光的声音,前男友在嘲讽他(我听了一下那声音,家人们,是夹子[嘘][嘘],二十多岁那种)
图5:今晚十二点,前男友发给我看的,给我整笑了,这才几天,X就和他那白月光搞上了,在没和现女友分手的情况下还爱了上?(我这暴脾气忍不了了,我上号准备骂他了)
图6:刚开始我装没事人,和平时一样问他这你对象?他:我对象(家人们,这谁轮忍,要不要脸啊,我打算直接揭穿)
图7:我想加他那白月光,她明知道对方有对象还这样做真的对吗,三观在哪?当三?
图8:X拒绝我加那白月光,估计怕我说
图9:我:我记得你对象不是这个,X:有什么问题嘛?(艹,这回答真jian)
图10:《我就没权利喜欢别人吗?》自已知道渣了现女友还理直气状?
图11:看到我直白的说出他吊着现女友又手捏《白月光》开始说我
图12:恶心不自知
图17:不分手吊着现女友《我为什么要分手?我为什么要反省自己?》
真的,我觉得他那个所谓的白月光,也是那种恶心的人,全程她一直在看着不说话,她知道所有事情的经过,也知道他有对象,偏要当三,这种女的,这种男的,真下头!!!![吐][吐][吐][拜拜]
现女友,把自己心爱的小说卖了为了给X买生日礼物。X还给我看了现女友照片,特别好看一女孩,才初三,X还是她初恋,X之前还和我说会好好和她在一起,陪她长大,操了,现在回想起来真TM恶心!!!!!X之前天天和我们秀他们多恩爱,自从白月光一表白,这一周就再也没有提到过一次前女友[拜拜][拜拜][拜拜],唯一一次是现女友给X转了两百,X毫不犹豫收了[微笑][微笑][微笑],之后每天提起的就是他那所谓的白月光。
大半夜的,恶心的让我睡不下觉[吐][吐][吐]
之前和X相处挺好的(朋友)通过这件事,让我彻底改观了,下头男,让他分手,他说差不多了吧,估计是想等现女友自己说出分手,一边和这下头白月光谈情说爱[摊手][摊手][摊手],吐了。
因为我知道他现女友有多好,所以真的好生气,这么好的女孩不珍惜,果然下头女和下头男都是在一起的。祝他们以后永远在一起,永远互相被绿[拜拜][拜拜]。
J说:X和白月光认识好多年了,互相暗恋着,但不知道对方喜不喜欢,X试探,那白月光拒绝还把X推给别的女生,所以X认为白月光不喜欢他,用了半年,X放下了那白月光,认识了现在的现女友。
我说,互相暗恋了好几年,说放下半年就放下了?
这下白月光一听X有对象,急了,和X表白,我以为X会拒绝,没想到发生了如下恶心的事情[吐][吐]:
图1:r(X的白月光)和X表露心意(只是其中的一次)—这个时候还是正常的,X截图发给我前男友看,我前男友吃瓜的心态发给我看。
图2:(左边是X,右边是J)—我看出来X的心思因为白月光和他表白在动摇,第一时间不是在想怎么拒绝,在有现女友的时候在想不知道怎么办选择?
图3:(左边X,右边J)—不知道为什么发给我前男友看他和他白月光的聊天记录
图4:暴露了,X说很喜欢白月光的声音,前男友在嘲讽他(我听了一下那声音,家人们,是夹子[嘘][嘘],二十多岁那种)
图5:今晚十二点,前男友发给我看的,给我整笑了,这才几天,X就和他那白月光搞上了,在没和现女友分手的情况下还爱了上?(我这暴脾气忍不了了,我上号准备骂他了)
图6:刚开始我装没事人,和平时一样问他这你对象?他:我对象(家人们,这谁轮忍,要不要脸啊,我打算直接揭穿)
图7:我想加他那白月光,她明知道对方有对象还这样做真的对吗,三观在哪?当三?
图8:X拒绝我加那白月光,估计怕我说
图9:我:我记得你对象不是这个,X:有什么问题嘛?(艹,这回答真jian)
图10:《我就没权利喜欢别人吗?》自已知道渣了现女友还理直气状?
图11:看到我直白的说出他吊着现女友又手捏《白月光》开始说我
图12:恶心不自知
图17:不分手吊着现女友《我为什么要分手?我为什么要反省自己?》
真的,我觉得他那个所谓的白月光,也是那种恶心的人,全程她一直在看着不说话,她知道所有事情的经过,也知道他有对象,偏要当三,这种女的,这种男的,真下头!!!![吐][吐][吐][拜拜]
现女友,把自己心爱的小说卖了为了给X买生日礼物。X还给我看了现女友照片,特别好看一女孩,才初三,X还是她初恋,X之前还和我说会好好和她在一起,陪她长大,操了,现在回想起来真TM恶心!!!!!X之前天天和我们秀他们多恩爱,自从白月光一表白,这一周就再也没有提到过一次前女友[拜拜][拜拜][拜拜],唯一一次是现女友给X转了两百,X毫不犹豫收了[微笑][微笑][微笑],之后每天提起的就是他那所谓的白月光。
大半夜的,恶心的让我睡不下觉[吐][吐][吐]
之前和X相处挺好的(朋友)通过这件事,让我彻底改观了,下头男,让他分手,他说差不多了吧,估计是想等现女友自己说出分手,一边和这下头白月光谈情说爱[摊手][摊手][摊手],吐了。
因为我知道他现女友有多好,所以真的好生气,这么好的女孩不珍惜,果然下头女和下头男都是在一起的。祝他们以后永远在一起,永远互相被绿[拜拜][拜拜]。
这是近期一例婚外情修复个案!
女学员老公出轨后,她第一时间选择了离开,后来老公不断求她回来,并且保证一定会和小三了断,却迟迟没有结果
其实过来找到我们的时候情况已经闹到非常严重的地步,甚至出现了极端事件……
经过一段时间的跟踪指导,现在两个人感情重新恢复到了最初的甜蜜,最重要的还是学员自身也掌握了经营感情、处理危机的能力!
但这件事同时也说明,当感情遭遇婚外情危机时,一定要谨慎处理!你的某些情绪化动作,反而会让他越来越远离你,尤其是你还想继续的话!
#晓生谈挽回##成长有态度#
女学员老公出轨后,她第一时间选择了离开,后来老公不断求她回来,并且保证一定会和小三了断,却迟迟没有结果
其实过来找到我们的时候情况已经闹到非常严重的地步,甚至出现了极端事件……
经过一段时间的跟踪指导,现在两个人感情重新恢复到了最初的甜蜜,最重要的还是学员自身也掌握了经营感情、处理危机的能力!
但这件事同时也说明,当感情遭遇婚外情危机时,一定要谨慎处理!你的某些情绪化动作,反而会让他越来越远离你,尤其是你还想继续的话!
#晓生谈挽回##成长有态度#
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