How to Sleep Less and Stay Healthy
如何減少睡眠卻保持健康
How much sleep do we really need? Of course it's very personal, but “seven to eight hours should be enough” is what we keep hearing from most sources. But is it possible to shorten this time, without hurting your health?
我們需要多久的睡眠時(shí)間？每個(gè)人都會(huì)有不同的需求，不過(guò)“最好保證7~8小時(shí)的睡眠時(shí)間”想必大家是經(jīng)常聽(tīng)到的。但有沒(méi)有可能在不影響健康的情況下減少睡眠？
Indeed, sufficient sleep time is important for your body to function well during the day. Sleep helps your body to recover from illness, minimizes the effect of stress, increases ability to concentrate, and improves memory and coordination.
睡眠對(duì)我們的身體機(jī)能是非常重要，它能夠使全身放松、恢復(fù)體力、減輕壓力、使注意力能保持集中和增強(qiáng)記憶力與協(xié)調(diào)力。
The good news is that it is possible to shorten sleep time by up to 1 hour without the risk of sleep deprivation if you understand and follow these two simple rules.
這兒有個(gè)好消息，如果你能理解并遵循以下幾條簡(jiǎn)單法則，在不影響睡眠的情況下，減少1小時(shí)睡眠時(shí)間仍然是可能的。
Rule 1. It's not just the quantity of sleep that counts, but also the quality.
法則一：不僅僅是睡眠的長(zhǎng)短，更重要的是睡眠質(zhì)量。
Everyone has woken up after 10 hours sleep and felt fatigue, as well as getting up after 6 hours of sleep feeling completely refreshed and rested. There are many factors that may influence how long you need to sleep to feel rested, but the rule is simple. The higher is the quality of your sleep, the smaller amount of sleep time you need. This is the first recipe in shortening your sleep time. It seems to be logical, but how you can improve the quality of your sleep? There are a number of ways to do it but the most practical are:
很多人在睡了10個(gè)小時(shí)起床，仍然覺(jué)得疲倦；而有些人只需要六個(gè)小時(shí)的睡眠，便可以重新精神煥發(fā)。這是因?yàn)槌怂叩拈L(zhǎng)短的影響外，睡眠的質(zhì)量對(duì)健康也有著不可估量的影響。若你的睡眠質(zhì)量越高，那你需要的睡眠的時(shí)間也就可以少一些。所以提高你的睡眠質(zhì)量，便是縮短你的睡眠質(zhì)量的第一條秘方。聽(tīng)上去很合乎邏輯，但如果提高睡眠質(zhì)量呢？這里有幾條方法幫助你如何提高睡眠質(zhì)量：
Do not eat before going to bed (at least 2 hours before sleep time).
不要在睡前吃東西（至少不要在睡覺(jué)前2小時(shí)內(nèi)）
Sleep in dark, quiet room.
不要開(kāi)燈睡覺(jué)，盡量在黑暗的房間里睡覺(jué)。
Sleep with fresh air (open windows or get air refresher).
睡覺(jué)時(shí)要有新鮮空氣（開(kāi)窗或使用空氣凈化器）
Exercise during the day. If you don't exercise, go for a 15 minutes walk before the sleep time.
每天堅(jiān)持鍛煉。如果你沒(méi)有鍛煉，堅(jiān)持15分鐘的晚間散步。
Do not watch TV in the bed before going to sleep. Read a book, take a bath, do something relaxing.
不要在睡覺(jué)前在床上看電視。讀讀書(shū)、沖沖涼、干些放松心情的事情。
Don't drink coffee or other stimulants within 6 hours of bed time.
在睡覺(jué)前6小時(shí)內(nèi)，避免喝咖啡或刺激性飲料。
Don't take long naps (more than 30 mins) during the day.
白天時(shí)，不要打盹超過(guò)30分鐘。
Follow these simple tips and within one or two weeks you will notice how your sleep starts improving.
使用這些方法，堅(jiān)持一二個(gè)星期，你就會(huì)注意到自己的睡眠質(zhì)量會(huì)慢慢提高的。
Rule 2. Any habit can be changed, slowly
法則二：任何習(xí)慣都是可以慢慢改變的。
There is an old African proverb. “How do you eat an elephant? One bite at a time.” The same is true for changing your sleep habits. When do you go to sleep, how long you sleep, where you sleep –- it's all part of the sleeping pattern that your body is accustomed to. Like any habit, it can be changed by taking small but regular steps.
有這么一句非洲諺語(yǔ)：“怎樣吃掉一頭大象？一次一小口。”對(duì)于習(xí)慣上的改變來(lái)說(shuō)，這個(gè)道理也是非常正確的。什么時(shí)候睡覺(jué)、睡眠時(shí)間有多久、在哪兒睡覺(jué)？這些都是一些你已經(jīng)習(xí)慣了的睡眠模式。就像任何習(xí)慣，你是可以慢慢改變的。
Start waking up 5 minutes earlier every 2-3 days. In one week, you'll be waking up 15 minutes earlier. In one month, you'll be waking up 1 hour earlier! To make it even easier, you can take slower steps and extend your experiment for 2 or 3 months by shifting your sleep time by 5 minutes a week. To succeed in this experiment, you should try and go to bed at about the same time every day. It requires discipline, but result is well worth it.
開(kāi)始每2～3天就提前5分鐘起床。一個(gè)星期后，你就可以提前15分鐘起床了；一個(gè)月后，你就可以提前1小時(shí)起床了！希望更早的起床，你可以慢慢地通過(guò)每周提前5分鐘，堅(jiān)持二三個(gè)月。習(xí)慣培養(yǎng)后，你仍然需要堅(jiān)持這個(gè)作息規(guī)律，按時(shí)睡覺(jué)。這樣做當(dāng)然需要自律，但最終的效果很值得你這樣去做。
As you start sleeping less and less, it's crucial to remember and follow the first rule about quality sleep. This is your only way to compensate for less sleep.
當(dāng)你睡眠逐漸變短，上一條提到的睡眠質(zhì)量就變得至關(guān)重要，只有提高睡眠質(zhì)量才能補(bǔ)償你因?yàn)樯偎瘞?lái)的健康上的影響。
出處：老張侃英語(yǔ)博客 翻譯：彌縫
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