8招教你睡个好觉

 　　It's being described as the next health hazard after junk food binging and sedentary living: chronic¹ sleep deprivation².

　　慢性失眠一度被认为是继垃圾食品和久坐不动之后的又一健康杀手。

　　At a major sleep conference in Boston this week, experts have been presenting a slew³ of studies blaming poor sleeping habits for everything from stroke to unhealthy eating and depression.

　　本周在波士顿举行的一场有关睡眠的研讨会上，专家们展示了大量研究，表明睡眠不佳会导致很多恶果，如中风，不健康饮食和抑郁。

　　Here are some tips on how to get a better night's sleep, from expert sites like WebMD.com and the Mayo Clinic.

　　专家们在这里给出了几点获得良好睡眠的小贴士。

　　1. Stick to a sleep schedule 坚持良好的睡眠时间表

　　Be consistent with the times you go to bed and wake up to create a regular sleep pattern.

　　按时睡觉起床以便形成有规律的睡眠模式。

　　2. Follow a healthy diet 遵循健康的饮食习惯

　　Aside from the obvious, including avoiding caffeine late at night, experts also say to refrain from going to bed hungry, overstuffed or after drinking too many liquids. If you're peckish, reach for a banana, which is rich in potassium and has been shown to help facilitate a deeper sleep.

　　除避免在深夜饮用含咖啡因的饮料外，专家还建议不要空腹，过饱或过量饮用水及饮料后上床睡觉。如果有点饥肠辘辘，就吃根香蕉，香蕉富含的钾有利于促进睡眠。

　　3. Try sleep accessories and eliminate distractions⁴ 尝试睡眠配件并排除干扰

　　While an eye mask, ear plugs, or a sound generator⁵ for white noise have been shown to help, laptops in bed and smartphones on the night table have not. Unplug the room and create a restful sleep environment.

　　一个眼罩或者一个白色噪声发声器(可以掩盖令人心烦的杂音)都可以帮助睡眠，但是放在被窝里的手提电脑和床边的智能手机却是快速入眠的敌人。赶紧拔掉房间的插头来营造一个宁静的睡眠环境吧。

　　4. Create a bedtime ritual 创造一个就寝仪式

　　Wind down with a hot bath, a book or soothing⁶ music and stick to the same bedtime routine.

　　洗个热水澡，看本书或者听段音乐让自己放松下来，并坚持同样地就寝时间。

　　5. Exercise 运动

　　Regular physical exercise has been shown to enable a restful sleep.

　　有规律的体育锻炼有助于拥有舒适的睡眠。

　　6. Try meditation⁷ or relaxation⁸ techniques 尝试冥想或者放松方法

　　Consider deep breathing exercises, yoga or tai chi to help you charge down.

　　可以尝试进行深呼吸，瑜伽或者太极，这些方法都可以帮助你放松。

　　7. Clear your mind 摒除杂念

　　If you can't sleep because your mind is too cluttered⁹, air out your concerns by either writing them on paper or talking them out with a spouse¹⁰, friend or therapist.

　　如果你因为脑子很乱而不能入睡，那么就把你的忧虑都写在纸上或者向伴侣，朋友或者心理咨询师倾诉。

　　8. Seek medical help 寻求药物帮助

　　Though you may think chronic sleep deprivation is just stress-related, it could also be caused by an underlying¹¹ medical problem like sleep apnea.

　　尽管你可能认为慢性失眠仅仅与压力有关，但是，它也可能是由睡眠呼吸中止症之类的医学问题所引起的。

1 chronic   

adj.(疾病)长期未愈的，慢性的；极坏的

参考例句：

• Famine differs from chronic malnutrition.饥荒不同于慢性营养不良。
• Chronic poisoning may lead to death from inanition.慢性中毒也可能由虚弱导致死亡。

2 deprivation   

n.匮乏；丧失；夺去，贫困

参考例句：

• Many studies make it clear that sleep deprivation is dangerous.多实验都证实了睡眠被剥夺是危险的。
• Missing the holiday was a great deprivation.错过假日是极大的损失。

3 slew   

v.（使）旋转；n.大量，许多

参考例句：

• He slewed the car against the side of the building.他的车滑到了大楼的一侧，抵住了。
• They dealt with a slew of other issues.他们处理了大量的其他问题。

4 distractions   

n.使人分心的事[人]( distraction的名词复数 )；娱乐，消遣；心烦意乱；精神错乱

参考例句：

• I find it hard to work at home because there are too many distractions. 我发觉在家里工作很难，因为使人分心的事太多。
• There are too many distractions here to work properly. 这里叫人分心的事太多，使人无法好好工作。 来自《简明英汉词典》

5 generator   

n.发电机，发生器

参考例句：

• All the while the giant generator poured out its power.巨大的发电机一刻不停地发出电力。
• This is an alternating current generator.这是一台交流发电机。

6 soothing   

adj.慰藉的；使人宽心的；镇静的

参考例句：

• Put on some nice soothing music.播放一些柔和舒缓的音乐。
• His casual, relaxed manner was very soothing.他随意而放松的举动让人很快便平静下来。

7 meditation   

n.熟虑，（尤指宗教的）默想，沉思，（pl.）冥想录

参考例句：

• This peaceful garden lends itself to meditation.这个恬静的花园适于冥想。
• I'm sorry to interrupt your meditation.很抱歉，我打断了你的沉思。

8 relaxation   

n.松弛，放松；休息；消遣；娱乐

参考例句：

• The minister has consistently opposed any relaxation in the law.部长一向反对法律上的任何放宽。
• She listens to classical music for relaxation.她听古典音乐放松。

9 cluttered   

v.杂物，零乱的东西零乱vt.( clutter的过去式和过去分词 )；乱糟糟地堆满，把…弄得很乱；（以…） 塞满…

参考例句：

• The room is cluttered up with all kinds of things. 零七八碎的东西放满了一屋子。 来自《现代汉英综合大词典》
• The desk is cluttered with books and papers. 桌上乱糟糟地堆满了书报。 来自《现代汉英综合大词典》

10 spouse   

n.配偶(指夫或妻)

参考例句：

• Her spouse will come to see her on Sunday.她的丈夫星期天要来看她。
• What is the best way to keep your spouse happy in the marriage?在婚姻中保持配偶幸福的最好方法是什么？

11 underlying   

adj.在下面的，含蓄的，潜在的

参考例句：

• The underlying theme of the novel is very serious.小说隐含的主题是十分严肃的。
• This word has its underlying meaning.这个单词有它潜在的含义。