晚上沒睡好?聽聽專家怎麼說大綱
Didn't get enough sleep?
晚上沒睡好？Maybe you stayed up late binge-watching the new Netflix series. Or you tossed and turned into the wee hours, worried about a big meeting at work. Now your alarm is blaring, your head is pounding-and all you want to do is crawl farther under the covers. We've all been there: The morning after a poor night's sleep is rough. But the good news is there are a few tricks that can help you recover faster. We asked experts for their advice on how to power through the day when your body is craving more Zs.
也許是因爲你熬夜看完了剛更新的電視劇。或是因爲你翻來覆去直到凌晨，擔心重大的工作會議。現在，警報刺耳，你的頭昏沉沉的--只想縮進被子裏。我們都有過這種經歷：沒睡好的第二天早晨特別難受。但好消息是：有些方法能讓你更快恢復。我們詢問了專家的意見：身體想要睡覺時，如何精力滿滿的度過那一天？Resist the urge to hit snooze
抑制打盹的衝動
While sleeping in is tempting, it's actually the worst thing you can do, says Sonia Ancoli-Israel, PhD, director of education at the UCSD Sleep Medicine Center: "The truth is, after one bad night of sleep you should change very little in your routine. You should still get up at the same time you do every other morning, even if it's the weekend."
雖然睡覺很有誘惑力，但實際上也是你能做的最糟的事，加州大學聖地亞哥分校睡眠醫學中心的教育主任Sonia Ancoli-Israel博士說："事實是，一夜沒睡好後，你應該稍微改變一下日常生活節奏。起牀的時間應和其它日子一樣，即使是週末也是如此。"
A consistent wake-up time is key for maintaining your circadian rhythms, the patterns in your physiological processes that affect everything from your energy to your immunity, metabolism, even creativity. Sleeping late throws your body clock off for the rest of the day-and when your regular bedtime rolls around, you may not feel tired yet, setting you up for another night of insufficient sleep.
一致的起牀時間是維持晝夜節律的關鍵，晝夜節律是身體過程模式，會影響你的精力、免疫力、新陳代謝、甚至是想象力。睡得晚會關閉你的生物鐘--到了正常的睡覺時間，你可能還不累，所以你又會再一次睡不好。What's more, snoozing for a few extra minutes in the a.m. isn't going to make you feel better, Ancoli-Israel adds. It may actually leave you more dazed than before.
此外，早晨多睡一會兒並不會讓你更好受，Ancoli-Israel補充道。而且可能會讓你比之前更困。Step outside
出去走走"If you can eat breakfast outside that's a good start," says Ancoli-Israel. "And if you have time to go for a walk, that's a great idea," she adds, "just don't wear sunglasses." The idea is to expose yourself to natural light, which cues your body clock to suppress production of melatonin, the hormone that makes you sleepy. As a result, you become more alert.
"如果你能出去吃早飯，那這就是一個好的開始，" Ancoli-Israel說。"如果你有時間走一走，那這主意就是太棒了，"她補充說，"但不要戴墨鏡。"這個做法就是讓你置於自然光下，從而提醒身體抑制褪黑激素的分泌，褪黑激素會讓你感覺困困的。因此，你就能更清醒。Sunlight could boost your mood too. It triggers the release of the feel-good hormone serotonin, which may help you feel a little less harried on a hectic morning.
太陽光也能使你心情變好。能刺激使人感覺良好的激素5-羥色胺的釋放，能讓你在忙碌的早晨不那麼煩惱。
