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Scientists suggest that today, most adults get up to two hours' less sleep than they need. As a result those lacking in sleep are forgetful, tired, less productive and grumpy.
科學(xué)家指出當(dāng)今大多數(shù)成年人的睡眠時間要比正常需要的時間少兩個小時。結(jié)果是，睡眠不足的這些人健忘、疲憊、工作效率低下、性情乖戾。
Sleep is the time when our bodies and minds are rested and restored. There are two types of sleep: Rapid Eye Movement and Non-REM. We need both types to be healthy. Rapid Eye Movement sleep is when we dream. Our brains are active, and our eyes have fast short movements, as if watching something. This type of sleep helps restore our mind. Non-REM sleep is when our brain and body slow down. Our heart rate slows and our breathing is regular. This type of sleep helps restore our body. We have twice as much Non-REM sleep as Rapid Eye Movement sleep each night.
睡眠是我們身體和心智休息和恢復(fù)的時間。睡眠有兩種形式：快速眼動睡眠和非快速眼動睡眠。這兩種睡眠我們都需要，以維護(hù)我們的健康。快速眼動睡眠時，我們在做夢。我們的大腦很活躍，眼睛在快速運(yùn)動好像在看什么東西。這種形式的睡眠幫助我們恢復(fù)心智。非快速眼動睡眠時，我們的大腦和身體活動減少，心跳變慢，呼吸均勻。這種形式的睡眠幫助我們恢復(fù)體力。每天晚上，我們的非快速眼動睡眠時間是快速眼動睡眠時間的兩倍。
To get better sleep, have a regular time for sleeping and a routine before you go to bed. This will give your body the signal that it is time to sleep. Make sure the bed and bedroom are quiet and comfortable. If your bed is too hard or too soft, if you are too cold or too hot, you will not sleep well.
要想睡得更好，睡覺的時間要有規(guī)律，睡覺前要有特定的程序。這樣會給身體一個要睡覺了的信號。要確保床和臥室安靜舒適。如果床太硬了或者太軟了，身體太熱了或者太冷了，都睡不好。
For two hours before going to bed do not drink coffee or alcohol, or do not smoke or exercise. All these activities stimulate your body and make sleep difficult.
睡覺前兩個小時內(nèi)不要喝咖啡或酒精飲料，不要抽煙或者鍛煉身體。這些活動會使你的身體興奮起來，使入睡變得困難。
