睡觉前绝不能做的八件事

 睡觉前绝不能做的八件事

Oh, the power of a good night’s sleep. A whole gamut¹ of positive benefits can be seen from getting enough rest, but for many of us, hitting the sack can be challenging. There’s plenty of advice out there about what to do to get to sleep but what about what not to do? Click through for some of the pre-bedtime activities that could be hurting your chance at getting a good night’s sleep。啊，伟大的睡眠！良好的睡眠能带来极大的好处，但对我们有些人来说，睡觉也不是件容易事。关于“做这几件事能让你睡得好”的建议铺天盖地，但有人讲过“睡觉前不要做以下几件事”吗？看这里吧。我们来告诉你睡觉前绝对不能做的几件事。

　　1. Exercise锻炼

　　No, you don’t get to ditch your yoga mat or running shoes all together. Exercise is a vital activity for your health, and can actually contribute to getting better-quality sleep. The problem, though, is that exercising within three hours of bedtime can raise your body temperature, and make dozing² off more difficult. Breaking a sweat, then, is best left for earlier in the day!先别急着把瑜伽垫或跑鞋丢了。锻炼对于健康来将很重要，同时也能帮你获得优质的睡眠。但问题在于，睡前3小时的锻炼能提高你的体温，并让你更加清醒。因此，锻炼这事儿最好放在更早些时候进行。

　　2. Watch TV/Surf the Web看电视或上网

　　Studies have shown that pre-slumber³ screen time can impede⁴ your body’s ability to fall asleep. The likely culprit? Well, the bright lights of these screens can hinder the development of melatonin, the hormone⁵ that promotes sleep. So close that laptop and turn off that TV about an hour before bed。研究表明，睡前盯着屏幕能扰乱身体入睡的过程。罪魁祸首是谁？是这些屏幕发出的亮光。它们能阻断褪黑素的形成，而褪黑素是帮你入睡的激素。所以，睡前一小时最好关掉电脑和电视。

　　3. Take a Hot Shower/Bath洗热水澡/泡热水澡

　　Like exercise, hot showers and baths can actually help you fall asleep. The problem, however, comes out of taking one too close to the time you plan on hitting the sack. Being overheated can bring same affects just like late exercises. 跟锻炼一样，热水澡能帮你入眠。但是，如果刚洗澡就睡觉，同样会导致睡不好。体温过高带来的影响跟前文提到的锻炼太晚一样。

　　4. Drink Too Many Fluids喝太多东西

　　Caffeine, of course, and alcohol both make it difficult to get a good night’s rest. But drinking a lot of any liquid within the last hour or two before you go to bed will lead to those dreaded⁶ late night bathroom breaks, and further disrupt your slumber. You shouldn’t go to bed thirsty, however, as you’ll likely wake up in the middle of the night to get a drink of water. Balance is key here。很显然，咖啡因和酒精饮料都能影响睡眠。但无论是什么，只要在睡前1-2小时喝的太多，都会让你频繁起夜而痛苦不堪，继而影响到睡眠。渴着入睡同样不推崇，因为半夜被渴醒也很不好受啊！平衡这两者是关键。

　　5. Work工作

　　Whatever work or school issue it is, it can certainly wait until morning. Getting work done stimulates⁷ your brain and can cause you unneeded stress — pretty much the opposite of what you want to feel if you’re trying to fall asleep!无论是工作还是学习上的事，都可以推到明天再做。睡前干活会刺激你的大脑，给你添加不必要的压力——而这简直是想成功入睡的大忌！

　　6. Read Engrossing⁸ Stories阅读有趣的小说

　　Many of us have done this: you’re reading a really interesting novel and you tell yourself, “Oh just one more page!” Suddenly, it’s 2AM and you have to be awake in four hours. Yep, reading a really interesting book, essay or novel before bed will make it difficult to get to sleep. Perhaps you can remedy it by finding the most boring thing imaginable to read?!很多人都这么做过：你在读一本很有意思的小说，边读边对自己说：“再读一页！”然后突然间，已经到凌晨两点了，距离起床只有4个小时了！嗯哼，所以，睡前读有趣的书啊、文章啊或者是小说，都会让你更难入睡。补救措施：要不，找本超级无聊的书，睡前读？

　　7. Cuddle With Your Pets跟宠物腻在一起

　　As a child, I always wanted to have my beloved pet chihuahua sleep in my (twin) bed. And then came the reality: it’s amazing how much space a 6 pound creature can take up, and how grumpy chihuahuas can be when you disturb their slumber. The point is, sleeping with a pet in your bed can seriously disturb your sleep。我从小就想让我的吉娃娃跟我一起睡。接着问题就来了：一个6磅重的家伙，占得空间一点也不小；而且，他们在睡觉的时候，万一被打扰了，脾气会相当暴躁。所以，关键点是：跟宠物一起睡觉的话，受到打扰的可是你。

　　8. Have Serious Conversations谈论严肃话题

　　You’ve probably heard the phrase, “don’t go to bed angry。” And, as it turns out, it’s totally accurate! Research has shown that sleeping directly after a fight or traumatic experience will effectively preserve your emotions until you awake. The human body is adverse⁹ to falling asleep in dangerous situations — it’s a defense¹⁰ mechanism¹¹. Thus, you’ll have a much harder time falling asleep after a big blowout. It’s best to resolve conflicts before you hit the sack。你可能听到过这样一句话：“不要带着愤怒的情绪上床”。事实证明这话对极了！研究表明，如果睡前跟别人吵了一架，或是受了心理创伤，那么这种不良情绪会一直存在，直到你醒来。人体本能地对危险处境产生自我保护，表现方式就是干扰睡眠。所以如果你刚发完脾气，入睡会很困难。最佳的方法是在睡前解决掉所有争端。

1 gamut   

n.全音阶，(一领域的)全部知识

参考例句：

• The exhibition runs the whole gamut of artistic styles.这次展览包括了所有艺术风格的作品。
• This poem runs the gamut of emotions from despair to joy.这首诗展现了从绝望到喜悦的感情历程。

2 dozing   

v.打瞌睡,假寐 n.瞌睡

参考例句：

• The economy shows no signs of faltering. 经济没有衰退的迹象。
• He never falters in his determination. 他的决心从不动摇。

3 slumber   

n.睡眠，沉睡状态

参考例句：

• All the people in the hotels were wrapped in deep slumber.住在各旅馆里的人都已进入梦乡。
• Don't wake him from his slumber because he needs the rest.不要把他从睡眠中唤醒，因为他需要休息。

4 impede   

v.妨碍，阻碍，阻止

参考例句：

• One shouldn't impede other's progress.一个人不应该妨碍他人进步。
• The muddy roads impede our journey.我们的旅游被泥泞的道路阻挠了。

5 hormone   

n.荷尔蒙，激素，内分泌

参考例句：

• Hormone implants are used as growth boosters.激素植入物被用作生长辅助剂。
• This hormone interacts closely with other hormones in the body.这种荷尔蒙与体內其他荷尔蒙紧密地相互作用。

6 dreaded   

adj.令人畏惧的；害怕的v.害怕，恐惧，担心( dread的过去式和过去分词)

参考例句：

• The dreaded moment had finally arrived. 可怕的时刻终于来到了。
• He dreaded having to spend Christmas in hospital. 他害怕非得在医院过圣诞节不可。 来自《用法词典》

7 stimulates   

v.刺激( stimulate的第三人称单数 )；激励；使兴奋；起兴奋作用，起刺激作用，起促进作用

参考例句：

• Exercise stimulates the body. 运动促进身体健康。 来自《简明英汉词典》
• Alcohol stimulates the action of the heart. 酒刺激心脏的活动。 来自《现代英汉综合大词典》

8 engrossing   

adj.使人全神贯注的，引人入胜的v.使全神贯注( engross的现在分词 )

参考例句：

• He told us an engrossing story. 他给我们讲了一个引人入胜的故事。 来自《简明英汉词典》
• It might soon have ripened into that engrossing feeling. 很快便会发展成那种压倒一切的感情的。 来自辞典例句

9 adverse   

adj.不利的；有害的；敌对的，不友好的

参考例句：

• He is adverse to going abroad.他反对出国。
• The improper use of medicine could lead to severe adverse reactions.用药不当会产生严重的不良反应。

10 defense   

n.防御，保卫；[pl.]防务工事；辩护，答辩

参考例句：

• The accused has the right to defense.被告人有权获得辩护。
• The war has impacted the area with military and defense workers.战争使那个地区挤满了军队和防御工程人员。

11 mechanism   

n.机械装置；机构，结构

参考例句：

• The bones and muscles are parts of the mechanism of the body.骨骼和肌肉是人体的组成部件。
• The mechanism of the machine is very complicated.这台机器的结构是非常复杂的。