一夜難眠後該怎麼辦Dos and Don'ts After a Bad Night's Sleep (王明純翻譯)
一夜難眠後該怎辦？Dos and Don'ts After a Bad Night's Sleep
翻譯/編輯:王明純
項目 | 不要 | 理由 | 應該要 | 理由 |
1 | 鬧鐘按貪睡 | 上班匆忙緊張 | 起來喝咖啡 | 使你清醒 |
2 | 白天補眠 | 打亂生理時鐘 | 出去曬太陽 | 回復生理時鐘 |
3 | 喝酒 | 興奮難眠 | 早上喝咖啡茶 | 可以提神 |
4 | 抽菸 | 興奮難眠 | 吃退黑激素 | 鎮靜安眠 |
5 | 晚餐油膩晚吃 | 腸胃蠕動難眠 | 晚餐清淡早吃 | 腸胃得以休息 |
6 | 連續上網 | 缺退黑激素 | 去做運動 | 累了容易入睡 |
7 | 做重大決定 | 頭腦不清失誤 | 小睡片刻 | 可以提神醒腦 |
8 | 工作遊戲費神事 | 精神太興奮 | 提早熄燈休息 | 安靜好入睡 |
Bad Night?
You’re dragging after a night of tossing and turning. It’s probably going to be a tough day at work. What can you do to make things a little easier and make sure you sleep better tonight?
糟糕的夜晚？
經過一夜的折騰和翻轉，你正感到疲憊。這可能是一個艱苦工作的一天。你能做些什麼來使事情變得容易一點，並確保你今晚睡得更好？
Don't: Hit The Snooze Button
Is there anything sweeter? It’s not like you’re really “sleeping in,” and that extra 10 minutes is just the thing to give you a bit of extra energy, right? Not really. You need up to an hour of extra ZZZs before it helps. Otherwise, you’re really just creating stress for yourself by shortening your morning prep time.
不要：按貪睡鈕
還有什麼更甜美？這並不是說你真的“在睡覺”，而額外的10分鐘就是給你一點額外的能量，對嗎？不對。你需要長達一個小時的額外睡眠才有用。否則，你只是在縮短早上出門準備時間，增加自己的壓力。
Don't: Sleep In
You decide to take the morning off. You can make up that sleep from 9 to noon, right? Tempting, but probably a bad idea. You set your body’s “internal clock” when you go to bed and get up at the same time each day. It’s best to stick to that routine, even if you didn’t sleep well. It'll help get your cycle back on track.
不要：睡在裡面
你決定早上休息。你可以從9點到中午補足睡眠，對嗎？聽起來很誘人，但可能是一個壞主意。當你每天定時上床並起床的時候，你可以建立你身體的“內部時鐘”。即使你睡得不好，最好還是堅持這個習慣。這將有助於讓您的周期回到正軌。
Do: Get Some Sun
It helps your body set its clock. It can also help counter sleeplessness by helping your mood and brain. So if you want to get more sleep tonight than last night, wake up and greet the light of the day. It helps to get out in the middle of the day, too. If you’re in an office, maybe take a little stroll through the park around lunchtime.
做：曬些太陽
它有助於你的身體時鐘。它也可以通過幫助你的情緒和大腦抵制失眠。所以如果你想今晚比昨晚睡得更好，那就醒來迎接今天的陽光。在一天中出外也有幫助。如果你在辦公室，可以在午餐時間到公園散散步。
Do: Get Some Caffeine, but Not Too Much
If you skip your regular morning coffee, you may get even groggier. It could also make you irritable and give you a headache. So have some. A little extra might even help you stay alert. Remember, though, that it sticks around in your system for several hours. So don’t overdo it. And don’t have caffeine -- coffee or otherwise -- close to bedtime.
做：吸收一些咖啡因，但不要過量
如果你略過平日早上的咖啡，你會變得更昏沉，感到煩躁，甚至頭痛。所以，喝一些咖啡。稍微多喝一點，可能幫助你保持清醒。請記住，它會在你的體內停留幾個小時。所以不要喝過頭。靠近就寢時間不要有咖啡因- 咖啡或其他含咖啡因飲料。
Do: Exercise -- at The Right Time
It can improve your sleep and help you fall asleep more quickly. But don’t do it too close to bedtime because it stimulates your body to make something called cortisol. That's a hormone that makes you more alert. That’s good when you’re trying to wake up for work. But it's not so good when you’re trying to get back to sleep. If you must exercise in the afternoon or evening, try to finish at least 3 hours before you go to bed.
做：運動 - 在正確的時間
它可以改善你的睡眠，並幫助你更快地入睡。但不要太靠近就寢時間鍛鍊，因為它會刺激你的身體製造皮質醇。這是一個激素，讓你更加警覺。當你想起床工作時，這很好。但是當你想睡覺的時候並不好。如果你必須在下午或傍晚鍛煉，那麼至少在睡前3小時結束。
Do: Nap -- the Right Amount
A 20-minute nap will sharpen your attention and motor skills. A 90-minute one may improve your creative thinking. But naps between 20 and 90 minutes (or your own personal sweet spot) can leave you more groggy than when you started. Set an alarm. Keep in mind that a nap of any length, especially later in the day, can make it harder to get to sleep in the evening. That can lead to a vicious cycle of sleeplessness and a messed-up sleep routine.
做：午休 – 適當的份量
20分鐘的午睡會提高你的注意力和運動技巧。90分鐘的午睡可以增進你的創造性思維。但是20到90分鐘之間的小睡（或者你自己的個人甜蜜點）可能會使你比開始時更昏沉。設置鬧鐘。請記住，任何長度的小睡，特別是在一天較晚時候，可能會使晚上更難以入睡。這可能導致一個不眠之夜的惡性循環和一個混亂的睡眠過程。
Don't: Drink Alcohol
It can make you sleepy. But after a few hours, as your body processes the alcohol, it wakes you up. And the quality of the sleep you do get after a few drinks may not be as good.
不要：喝酒
它可以讓你想困。但幾個小時後，當你的身體處理酒精時，它會把你喚醒。你喝了幾杯後，你的睡眠質量可能不盡如人意。
Maybe: Take Melatonin
Your body makes it naturally and usually makes enough. But you can try a supplement of 1 to 3 milligrams 2 hours before bedtime after a sleepless night. It doesn’t make you sleepy, but can have a calming effect that can lead to sleep. Don’t take it if you’re pregnant or breastfeeding. Also stay away if you have seizures, an autoimmune disease, or depression. If you have diabetes or high blood pressure, talk to your doctor before you take it.
也許：吃褪黑激素
你的身體通常會自己製造足夠的退黑激素。但是在睡眠不足的夜晚之後，您可以在睡前2小時補充1到3毫克退黑激素。它不會讓你想困，但可以產生鎮靜的效果，導致睡眠。如果您已懷孕或正在哺乳中，請勿服用。如果您有癲癇發作，自身免疫性疾病或抑鬱症，也請勿食用。如果您患有糖尿病或高血壓，請在服用之前諮詢醫生。
Do: Eat Light and Early
If you don't want to repeat last night’s lack of sleep, a big greasy burger, fries, and a shake at 11 p.m. probably won't help. Eat a lighter dinner several hours before bed. If you’re hungry later, snack lightly on foods that don’t disturb your sleep. Toast or yogurt are often easy on the system.
做：清淡晚餐早點吃
如果你不想重複昨晚的睡眠不足，那麼下午11點的大油膩的漢堡，薯條和奶昔可能不會有幫助。睡前幾個小時吃一頓較輕淡的晚餐。如果你以後餓了，就吃點不會打擾你睡眠的點心。吐司或優格通常容易消化。
Don't: Smoke
You probably know that smoking is bad for your health. But if you’re already a smoker and you’re trying for a good night’s sleep, try not to do it too close to bedtime. Like caffeine, tobacco is a stimulant that can keep you from getting to sleep. Talk to your doctor about ways to quit smoking for good.
不要：吸煙
你可能知道吸煙對健康有害。但是，如果你已經是一個吸煙者，並且想要睡個好覺，盡量不要靠近就寢時間吸菸。就像咖啡因一樣，煙草也是一種刺激劑，使你難以入睡。為了健康，去請教你的醫生如何戒菸。
Don't: Surf the Internet
Too much of any light after the sun goes down can mess up your sleep, but the “blue light” given off by your smartphone, computer, or tablet is especially bad. Calm yourself before bed. Keep your bedroom dark and quiet, too.
不要：不要上網
太陽下山後太多的光線可能會讓你的睡眠變得困難，但是智能手機，電腦或平板電腦發出的“藍光”特別糟糕。睡前讓自己平靜下來。保持你的臥室黑暗和安靜。
Do: Hydrate
You want to drink enough fluids so that you don’t wake up thirsty in the middle of the night, but not so much that you wake up because you need to pee. And of course, avoid alcohol and caffeine close to bedtime.
做：吸收水分
你要喝足夠的液體，以免在半夜口渴醒來，但不要喝太多，以致想小便而醒來。當然，睡前要避免飲酒和咖啡因。
Don't: Make Big Decisions
Without proper sleep, your judgment goes down the tubes. Overworked brain cells can’t put thoughts together or remember basic information. Even your basic understanding of an event as it happens may be different. So keep your head together and wait. Things may be clearer after a good night’s rest.
不要：做出重大決定
沒有適當的睡眠，你的判斷就會下降。過度工作的腦細胞不能把一些想法集中在一起或記住基本信息。甚至你對發生的事件的基本理解也可能不同。所以，保持冷靜並等待。一夜好眠之後，事情可能會更清楚。
Do: Chill Out for Bedtime
Start to relax as bedtime approaches: no bright lights or stressful talks or activities. All of that can make it hard to fall asleep. Try to keep your bedroom dark and quiet. And cool, too: 60-67 F is ideal.
做：睡前冷靜下來
隨著就寢時間的臨近，開始放鬆：沒有明亮的燈光或有壓力的談話或活動。所有這些都會讓人難以入睡。盡量保持你的臥室黑暗、安靜和涼爽：16至20度(60-67 F)是理想的。
When to See Your Doctor
Sometimes sleeplessness is natural. A big event in your life -- good or bad -- may cause it. If this happens now and then, it may be nothing to worry about. If sleep problems start to change your general mood and work habits, it may be time to talk to your doctor. It's especially true if problems stick around for a month or more. Together, you can figure out why you're having trouble sleeping and what to do next.
什麼時候去看醫生
有時失眠是自然的。你生活中的一件大事 - 無論好壞，都可能導致失眠。如果偶爾發生，可能沒有什麼可擔心的。如果睡眠問題開始改變你的整體情緒和工作習慣，可能該和你的醫生商談了。如果問題持續一個月或更長時間，更該如此。你可以與醫師一起找出無法入睡的原因，以後該怎麼做。
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