日韩精品久久一区二区三区_亚洲色图p_亚洲综合在线最大成人_国产中出在线观看_日韩免费_亚洲综合在线一区

 
 
 

當(dāng)前位置: Language Tips> 雙語新聞

世界睡眠日:今天你睡夠了嗎?

World Sleep Day 2016: How much sleep do you actually need?

中國日報(bào)網(wǎng) 2016-03-21 15:35

 

世界睡眠日:今天你睡夠了嗎?

Someone hit the snooze button – because it is World Sleep Day today.
有人按掉了鬧鐘——因?yàn)榻裉焓鞘澜缢呷铡?/p>

While most of us constantly feel tired, whether hangover related or just down to working too damn hard, you might not need as much sleep as you might think.
我們大部分人常常覺得疲勞,與宿醉有關(guān)或只是因?yàn)槲覀児ぷ魈^努力,也許你需要的睡眠時(shí)長和你想的不一樣。

That’s because often it’s the quality of your sleep rather than the hours you spend tucked up under the duvet.
因?yàn)檫@常常由你的睡眠質(zhì)量所決定而非你在床上蜷在被子里的時(shí)長。

How much sleep do you actually need?
你究竟需要多少睡眠時(shí)間?

Newborns (0-3 months ): Sleep range narrowed to 14-17 hours each day (previously it was 12-18)
新生兒(0-3個月):睡眠時(shí)間范圍縮短為每天14-17個小時(shí)(先前為12-18個小時(shí))

Infants (4-11 months): Sleep range widened two hours to 12-15 hours (previously it was 14-15)
嬰兒(4-11個月):睡眠時(shí)間范圍擴(kuò)大了兩個小時(shí)至12-15個小時(shí)(先前為14-15個小時(shí))

Toddlers (1-2 years): Sleep range widened by one hour to 11-14 hours (previously it was 12-14)
學(xué)步兒童(1-2歲):睡眠時(shí)間范圍擴(kuò)大了一個小時(shí)至11-14個小時(shí)(先前為12-14小時(shí)

Preschoolers (3-5): Sleep range widened by one hour to 10-13 hours (previously it was 11-13)
學(xué)齡前兒童(3-5歲):睡眠時(shí)間范圍擴(kuò)大了一個小時(shí)至10-13個小時(shí)(先前為11-13個小時(shí))

School age children (6-13): Sleep range widened by one hour to 9-11 hours (previously it was 10-11)
學(xué)齡兒童(6-13歲):睡眠時(shí)間范圍擴(kuò)大了一個小時(shí)至9-11個小時(shí)(先前為10-11個小時(shí))

Teenagers (14-17): Sleep range widened by one hour to 8-10 hours (previously it was 8.5-9.5)
青少年(14-17歲):睡眠時(shí)間范圍擴(kuò)大了一個小時(shí)至8-10小時(shí)(先前為8.5-9.5個小時(shí))

Younger adults (18-25): Sleep range is 7-9 hours (new age category)
青年(18-25歲):睡眠范圍是7-9個小時(shí)(這是個新的年齡分組)

Adults (26-64): Sleep range did not change and remains 7-9 hours
成年人(26-64):睡眠范圍不改變,仍是7-9個小時(shí)

Older adults (65+): Sleep range is 7-8 hours (new age category)
老年人(65歲以上):睡眠范圍是7-8個小時(shí)(這也是個新的年齡分組)

The National Sleep Foundation suggests that the amount of sleep you need very much depends on your age.
美國國家睡眠基金會稱,你的睡眠時(shí)間長短很大部分取決于你的年齡。

Most young adults only need between seven and nine hours a night, but can get away with sleeping just six hours.
很多青年人一晚只需要7至9小時(shí)的睡眠時(shí)間,但他們也可以只睡6小時(shí)。

Teenager meanwhile need at least seven hours in bed, but can happily sleep for 11. School children are recommended to have between nine and 11 hours.
青少年每天需要至少7小時(shí)的睡眠時(shí)間,但睡11個小時(shí)也可以很開心。學(xué)齡兒童建議最好需要9至11個小時(shí)的睡眠時(shí)長。

Older adults need five or six hours between the sheets but it is recommended they have between seven and eight.
老年人需要5至6小時(shí)的睡眠時(shí)間,但更建議他們的睡眠時(shí)間延長至7-8個小時(shí)。

Babies need a lot more sleep of course, lying in their cots for up to 19 hours a day.
當(dāng)然嬰兒們需要很多的睡眠時(shí)間,他們在睡夢中的時(shí)間可達(dá)到一天19個小時(shí)。

Your sleep health is important
你的睡眠健康很重要

It’s all about getting quality sleep rather than just the hours in bed.
擁有好的睡眠質(zhì)量比睡眠時(shí)長更重要。

Stimulants like coffee, tea and energy drinks don’t help as they can interfere with people’s ‘circadian rhythm’, which is your natural sleep cycle.
咖啡、茶和功能飲料這類刺激飲品對睡眠質(zhì)量并無幫助,因?yàn)樗麄儠_亂你的“生理節(jié)律”,也就是你的自然睡眠周期。

The same is true for alarm clocks and poor lighting.
鬧鐘與不良照明也一樣會影響你的睡眠。

If you don’t get enough sleep each night, your body will begin to develop ‘sleep debt’ and you’ll feel exhausted, which can have an affect on your overall well-being and health.
如果你每天沒有足夠的睡眠,你的身體就會開始產(chǎn)生“睡眠債”,你也會感覺到筋疲力盡。這會影響你的整體幸福感和健康。

Why do we need sleep?
為什么我們需要睡覺?

When we are awake, a chemical called adenosine builds up in the bloodstream.
當(dāng)我們清醒時(shí),血液循環(huán)中會產(chǎn)生一種叫做腺苷的化學(xué)物質(zhì)。

It is only when we are asleep that the body is able to break this chemical down and if you don’t get enough sleep your body won’t have enough time to break down the chemical.
只有當(dāng)你處于睡眠狀態(tài)時(shí),身體才能夠分解這種化學(xué)物質(zhì),但如果你的睡眠不充足,你的身體就不能有足夠的時(shí)間來分解它。

The result is a slow down in your reactions, feeling generally tired and wanting to have a nap.
這就會導(dǎo)致你的反應(yīng)變慢、感到疲倦、想要睡一覺。

How to improve your sleep
如何提高你的睡眠質(zhì)量

For those who aren’t getting enough hours in bed, it is all about setting a sleep schedule and sticking to it.
對于那些睡眠不足的人來說,他們需要建立一個睡眠時(shí)間表,并且堅(jiān)持下去。

Sometimes that means heading to bed 15 minutes earlier, while other times it might mean adjusting electronics so they aren’t waking you up in the middle of the night.
有時(shí)可能是提前15分鐘躺上床,而其他一些時(shí)候可能是調(diào)整你的鬧鐘,別讓它在半夜叫醒你。

If you are struggling to sleep, there are several factors that could be causing this – including poor diet, poor sleeping arrangements and even the temperature of your bedroom.
如果你難以入睡,這可能是由于這些原因所導(dǎo)致:飲食欠佳、睡眠安排不合適,甚至臥室的溫度也會影響你的睡眠。

Ditch the alcohol and caffeine, and make sure you exercise daily.
丟掉酒精和咖啡因,確保自己每天都運(yùn)動。

英文來源:Metro

譯者:游凡渺(中國日報(bào)網(wǎng)愛新聞iNews譯者)

審校&編輯:yaning

 
中國日報(bào)網(wǎng)英語點(diǎn)津版權(quán)說明:凡注明來源為“中國日報(bào)網(wǎng)英語點(diǎn)津:XXX(署名)”的原創(chuàng)作品,除與中國日報(bào)網(wǎng)簽署英語點(diǎn)津內(nèi)容授權(quán)協(xié)議的網(wǎng)站外,其他任何網(wǎng)站或單位未經(jīng)允許不得非法盜鏈、轉(zhuǎn)載和使用,違者必究。如需使用,請與010-84883561聯(lián)系;凡本網(wǎng)注明“來源:XXX(非英語點(diǎn)津)”的作品,均轉(zhuǎn)載自其它媒體,目的在于傳播更多信息,其他媒體如需轉(zhuǎn)載,請與稿件來源方聯(lián)系,如產(chǎn)生任何問題與本網(wǎng)無關(guān);本網(wǎng)所發(fā)布的歌曲、電影片段,版權(quán)歸原作者所有,僅供學(xué)習(xí)與研究,如果侵權(quán),請?zhí)峁┌鏅?quán)證明,以便盡快刪除。

中國日報(bào)網(wǎng)雙語新聞

掃描左側(cè)二維碼

添加Chinadaily_Mobile
你想看的我們這兒都有!

中國日報(bào)雙語手機(jī)報(bào)

點(diǎn)擊左側(cè)圖標(biāo)查看訂閱方式

中國首份雙語手機(jī)報(bào)
學(xué)英語看資訊一個都不能少!

關(guān)注和訂閱

本文相關(guān)閱讀
人氣排行
熱搜詞
 
 
精華欄目
 

閱讀

詞匯

視聽

翻譯

口語

合作

 

關(guān)于我們 | 聯(lián)系方式 | 招聘信息

Copyright by chinadaily.com.cn. All rights reserved. None of this material may be used for any commercial or public use. Reproduction in whole or in part without permission is prohibited. 版權(quán)聲明:本網(wǎng)站所刊登的中國日報(bào)網(wǎng)英語點(diǎn)津內(nèi)容,版權(quán)屬中國日報(bào)網(wǎng)所有,未經(jīng)協(xié)議授權(quán),禁止下載使用。 歡迎愿意與本網(wǎng)站合作的單位或個人與我們聯(lián)系。

電話:8610-84883645

傳真:8610-84883500

Email: [email protected]

主站蜘蛛池模板: 国产青青| 亚洲岛国片 | 草草在线免费视频 | 人人干人人插 | 日韩成人高清 | 国产AV亚洲精品久久久久 | 日本视频在线免费观看 | 国产精品视频 | 成年人在线看片 | 亚洲黄色a级 | 日韩精品视频免费在线观看 | 九九热在线免费观看 | 九九综合视频 | 香蕉av777xxx色综合一区 | 性色网址 | 美国黄色毛片 | 97麻豆精品国产自产在线观看 | 北京一级毛片 | 久久精品视频8 | 亚洲成人激情在线 | 欧美激情一区二区三区视频高清 | 宅男lu666噜噜噜在线观看 | 澳门av | 国产视频网 | 精品欧美一区二区精品久久久 | 成人永久在线 | 一级黄色片子 | 国产视频99 | 欧美乱妇在线观看 | 中文字幕视频在线观看 | 欧美线人一区二区三区 | 久久久久国产一区二区三区 | 国内精品小视频福利网址 | 天天骑夜夜操 | 9l蝌蚪porny中文自拍 | 看亚洲a级一级毛片 | 欧美日韩高清一区 | 极品嫩模私拍后被潜在线观看 | 亚洲高清一区二区三区 | 男女免费爽爽爽在线视频 | 国产午夜精品视频免费不卡69堂 |