1. 好的睡眠策略英語作文
Nowadays,the current world is colorful that people have so many
things to busy with.Time is always not enough for them.But they will try
their best to squeeze time.Giving up the sleeping time is a common
way.They always sleep little and give most of the sleeping time to do
other thing,which they think is meaningful.In the short term,it seems a
good way to get more time.But it will get more harm than benefit in the
long term.Not enough sleep will damage people's body health and then
some other problem will also come.So I insist that enough sleep is very
important.
如今的世界是豐富多彩的,所以人們有很多事要忙.對於他們時間總是不夠的.但是他們也會努力地擠時間.放棄睡眠時間就是常見
的方式.他們總是睡得少,把大部分睡眠的時間拿來做其他的事情,他們認為這是很有意義的.在短期內,似乎是獲得更多的時間的好方法.但是從長期來看是弊大
於利的手告.沒有足夠的睡眠會損害人的身體健康也會帶來一些其他的問題.所以我堅持認為足夠的睡眠枯清是很重要畢敗明的.
2. 如何獲得良好的睡眠翻譯成英語的作文
By the way, we should be early to bed,be early to rise,to have nice rest.
be early to bed,be early to rise意思如殲是早睡早起答橡雹的意思,固定清帆搭配,by the way這里不是指"順便說一下",而是指"另外",表示過渡!
3. 關於「睡眠」的英語文章，希望大家幫助我一下~
How students can improve sleep quality
We know that sleep for brain health is of paramount importance. People generally have required more than eight hours of sleep time, and must ensure high quality. If insufficient sleep time or quality is not high, then the brain will have an adverse effect, the brain's fatigue would be difficult to restore seriously the potential impact of the brain's function. If lack of sleep or poor quality sleep, it should be appropriately increased sleep time, such as a short nap in summer, and to find ways to improve sleep conditions. As a general point of view, sleep is to remove the main form of brain fatigue. If long-term lack of sleep or poor quality sleep, it will seriously affect brain function, it is very clever people will become very confused. A lot of people suffering from diseases such as neurasthenia, because a lot of time is caused by a serious lack of sleep.
In short, a person's First, there are many one-third of the time are spent in sleep. While good sleep, can regulate physiological function, the nervous system to maintain balance in life are important. Bad sleep less than the next day will be the first mistake bulging brain, the body can not afford. Sleep and Health at Work and study the relationship between the very closely.
The following areas can improve sleep quality:
* Sleep to moderate
1, we have an important point of view are: essential to sleep sleep. In a lot of books that alts generally sleep 7-8 hours a day on the same subject. Recently, however, the United States, professor of psychology James? Dr. Ma Si pointed out: one person 6-7 hours of sleep at night is not enough. His sleep study results showed that only 8 hours of sleep so the body can only function of the peak. What is so "modest", mainly "to mental and physical restoration," as the criteria.
Human sleep is divided into the slow eye movement sleep and rapid eye movement sleep to two. The concentration of rapid eye movement sleep in memory storage, maintenance organizations, information collation and new learning and performance have occurred in rapid eye movement sleep of the final stage and the rapid eye movement sleep usually occurs in 8-hour sleep period the rear, and can be sustained for about 90 minutes. Although we may not have noticed, but we sleep most of the people are actually not enough, This not only reces the quality of life, but also may lead to disease.
In order to compensate for this widespread lack of sleep, Dr. Ma Si promote "nap." This nap is the official day of sleep to wake up 20 minutes after the nap, the effect of bed early is much better than the evening.
In particular, we emphasize that although primary and secondary school students now say "burden", but because of a variety of exam pressure, they are not easy, a lot of people obviously insufficient sleep time. Compared with the past, are in fact dark Mingsong tight. This is in fact both the society or the family are not worth the candle. We believe that only sleep sleep can be a good study. Sleep does not prevent future sleep: sleep time must be guaranteed!
* Sleeping environment
To get a good night's sleep, attention to appropriate bedtime Three three bogey very important.
Three are advised to:
Walking bedtime.
"Purple rock hidden book? Dependent book," Say: "sleep when the trip around the room a thousand step-by-step, beginning on the pillow cover is God ... ... labor, labor rates are thinking, moving and seeking a very static."
Sleep should have a suitable environment, the main bedroom is a quiet and comfortable bedding.
Ventilation is an important condition for the bedroom, because fresh air more important than anything else. Regardless of outdoor temperature high or low, should go to bed before the ventilation window. Choose a comfortable bed, and generally moderate brown stretch of soft and hard or soft wood bed of cotton-padded mattress is better. Pillow soft and hard to moderate, as far as possible冬暖夏涼.
Should have a correct sleep posture.
General propositions to the right side,微曲legs, decane are naturally relaxed, single-handedly put elbow pillow ago, on the one hand natural thigh.
To develop good sleep habits.
Whether it is night sleep or nap ring the day as far as possible should be maintained at the same time go to bed and get up and holidays are no exception. To have the laws of moderate action.
* Conform to the biological clock
If we get up on time every day, go regularly every morning to greet the sun, then your clock will be running on time. Studies have shown that this is to improve the quality of sleep one of the key elements.
The impact of clock running one of the factors are the body temperature. Studies have shown that temperature fluctuations of the people of the circadian clock has a great impact. Person's body temperature dropped, it is easy to cause drowsiness, which is the use of temperature regulation in an effective way to clock. If temperature regulation out of control, the clock will cause sleep disturbance happened. Ways to control a lot of body temperature, for example, take a bath before going to bed or before going to bed to do 20 minutes of aerobic exercise and so on, to sleep when the body temperature will decline.
In short, the formation of habits, the person will fall asleep on schele. Young people to develop good sleep habits, this is the most important. Clock are not easily damaged, do not on Saturdays, Sunday evening did not sleep ring the day can not afford to undermine its own clock.
* Regulation of Food
We often see this: In the evening a small number of people have substantial consumption of coffee, chocolate, cola, tea and other food or drink does not sleep after the subjective feeling bad, but the experiment confirmed that the depth of their sleep will be adversely affected. So before going to bed, not to eat these things.
In order to get a good sleep effects, before going to bed has the following aspects should be taboo:
Eat three square meals a bogey
78 into a supper you can eat. Do not eat before going to bed so as not to increase Health and gastrointestinal burden.
Avoid drinking strong tea and coffee
Evening not to drink strong tea, coffee and other food, so as to avoid the spirit of excitement, or frequent urination normal sleep.
Avoid alcohol
Studies have shown that alcohol seems to help people fall asleep, but in fact is not correct. Wine in the process of metabolism will release a natural stimulant, to undermine our midnight sleep.
* Noise
Friend because many young people in some kind of noise often, the habit into nature, to adapt to this adverse environment. This should be in our sleep is detrimental, will rece the concentration of our sleep time. So sleep environment should try to avoid noise interference.
In addition, people who easily suffer from insomnia, drowsiness should have when going to bed, early to bed is often the result of "More haste, less speed", will only increase the psychological pressure. Someone once had such a test, in some cases,晚睡to get up early, to rece the sleep time, and is concive to improve sleep quality.
* Sleep time
To improve sleep quality, must pay attention to the time;
Able to obtain a better quality of sleep in sleep time is 21:00 to 11:00, 12:00 to 1:30, 2:00 to 3:30, then dropped the body energy, slow to react, slowed thinking, emotional low concive to the human body into slow-wave sleep, sweet dreams to enter.
What kind of sleep is the best way? Sleep should be a pleasant state of unconsciousness.
Even if the sleep time is short, and the next day be able to get up very spirit that has good sleep 'quality', but if in sleep after a long time still feel very tired, poor sleep quality on the express.
Modern scientists confirm that the diet for insomnia is the best method of treatment, is better than sleeping pills without side effects. Here are a few are available for trial:
(1) 1 tablespoon vinegar, pour a cup of cold water in the drink, you can fall asleep and sleep soundly hypnosis.
(2) often suffer from insomnia, the use of lotus seeds, longan, lilies with kaoliang cereals (corn)熬粥, sleep has an effect.
(3) blood insomnia, will be dressed in uniforms or lotus root starch, or low heat simmer add honey moderate eating lotus root; also available longan meat 10g, jujube 5 go nuclear, a steamed egg consumption, once a day.
(4) guilty conscience, hyperhidrosis, insomnia, and Pig Heart by a cut, then put into Changium, Danggui the 25g, with steamed to drugs, eating pork heart and soup, have good efficiency.
(5) e to hypertension e to insomnia, the use of banana root 50g, pork 100g,同煮taking it to hypnotic sleep.
(6)怔忡Patient anxiety and insomnia, check plantain root 50g, pork 100g,同煮using them, can fall asleep hypnosis.
(7) of insomnia in patients with neurasthenia, it is desirable serous lettuce 1 tablespoon, dissolved in a glass of water. As a result of this milky juice have a calming sedative function, so has a certain hypnotic effect.
(8)臨睡前eat an apple. Or placed in a bedside cabinet or ripping skin incision citrus, so the sleepless smoking smell its aroma, you can calm the central nervous system, helping to fall asleep.
(9) onion pounded appropriate, into the bottle cover, Pillow臨睡前on sniffing the air, and generally will be able to fall asleep after a while.
Improve sleep quality ten law
1. Insist on a regular schele, do not sleep late on weekends. If you sleep late Saturdays Sundays starting late Sunday evening so you may suffer from insomnia.
2.猛吃not猛喝bedtime. Before going to bed around 2 hours to eat a small supper, do not drink too much water, constantly on the toilet at night because affect sleep quality; Evening Do not eat spicy foods rich in fats, because these foods can also affect sleep.
3. Bedtime stay away from coffee and nicotine. Suggest that you do not sleep eight hours before the coffee.
4. Selection exercise time. Afternoon exercise is to help the best time to sleep, and have regular physical exercise can improve nighttime sleep quality.
5. To keep at room temperature with cooler temperatures. Bedroom temperature slightly contribute to sleep.
6. To sleep on the night. Nap ring the day may cause sleep time at night was "deprived." Daytime sleep time strictly controlled in less than one hours, and can not sleep after 15 o'clock.
7. To keep silent. Turn off the television and radio, because quiet on the improve sleep quality are very useful.
8. A comfortable bed. A comfortable bed give you a good sleep space. In addition, you have to determine whether bed spacious enough.
9. Bedtime bath. Before going to bed a hot water bath will help relax your muscles, make you sleep better.
10. Do not rely on sleeping pills. Prior to taking sleeping pills should consult their doctors recommend that you do not take sleeping pills over four weeks.
Finally, experts advise, insomnia should not give their own time pressure because the pressure makes you more awake.
4. 求一篇講睡眠質量的英語文章
If insomnia is derailing your sleep, a prescription sleeping pill may not be the best cure. Here are some options to explore:
Practice good "sleep hygiene." This does not mean making sure your bedding is clean! It means following good sleep habits, especially ensuring the bedroom environment is concive to sleep. Among experts』 recommendations: Use the bedroom only for sleep and sex; keep regular sleep and wake times; eliminate afternoon caffeine; banish pets (and snoring partners) from the bedroom; ensure the bedroom is a dark, cool, quiet place; and get computers and TVs out of the sleep environment, because they stimulate the brain and their light tells the body "it』s daytime," disrupting the internal clock.
Break the rules when necessary.While exprts』 common-sense recommendations about sleep hygiene should be the first line of defense against insomnia, selectively breaking them can sometimes help, too. TV isn』t recommended, for example, but a DVD or show (make it a boring one) may put some people to sleep. "Listen to experts』 rules; don』t throw them out," says Gayle Greene, 65, a lifelong insomniac who has learned to cope. But "bend them, make them work for you."
Develop a pre-bed relaxation ritual."Alts need these rituals, too," says Meir Kryger, director of sleep research and ecation at Gaylord Hospital in Wallingford, Conn. "You』d be amazed at how helpful they can actually be." To develop a nonstimulating evening ritual, you might recall what your parents did when you were young to get you in sleep mode. Or try taking a hot bath or sipping a warm cup of chamomile tea; either will raise your core body temperature, which leads to a drowsy feeling as you cool down, says Lisa Shives, medical director of Northshore Sleep Medicine in Evanston, Ill.
Try not to self-medicate."I personally don』t recommend that people just go out and treat themselves with over-the-counter medications," says Kryger. "They never solve the problem; they』ll just help you get through." Pharmacies certainly offer lots of sleep remedies. There are antihistamines, like Benadryl, which have a sedative side effect. (The ingredient that causes drowsiness is also found in procts like Tylenol PM and Advil PM.) But those medications can ince next-day grogginess—what some patients call "sleep hangovers"—and they can actually have an alerting or a disorienting effect on the elderly, says Shives. Other OTC options include melatonin supplements and valerian extracts, although evidence of the effectiveness of either is slim, a National Institutes of Health insomnia consensus panel concluded in 2005. And, as Shives says of melatonin, valerian, and similar substances, "Nobody』s regulating this stuff."
Don』t drink to sleep.Sure, sloshing down a little Pinot Noir will put you to sleep, but as the alcohol is metabolized by the body, it fragments sleep, which tends to cause nighttime awakenings and next-day tiredness. "People have the misconception that alcohol helps," says Ralph Downey III, chief of sleep medicine at the Loma Linda University Medical Center in California. "It doesn』t."
Create a barrier between work and sleep.You want to have some sort of break from the day』s stress before sleep, advises Lawrence Epstein, medical director of Sleep HealthCenters in Boston and coauthor of The Harvard Medical School Guide to a Good Night』s Sleep. If you know you』re going to bed at 10:30, stop your day at 10:15, or sooner if you can. Shortchanging that break can be a recipe for insomnia. Write down all the things you need to worry about on a piece of paper, and do your best to leave them behind. Whether asleep or awake, there』s likely nothing you can do about them until tomorrow, anyway.
Don』t "catastrophize." People who can』t sleep tend to compound the problem by fretting about the consequences of their sleeplessness, like the possibility that they』ll do a bad job at work and get fired. Catastrophizing a sleep problem, however, tends to further engrain it, says Shives. "I try to get [people] to calm down," she says. "But that』s kind of like telling a depressed person to perk up."
如果你的睡眠不規律，一張安眠葯的葯方單也許並非最佳良葯。還有以下方法，可供選擇：
保持良好的「睡眠衛生」。並不是指保持床上用品干凈！「睡眠衛生」是指養成良好的睡眠習慣，尤其是保證卧室環境有益於睡眠。專家的建議包括：將卧室只用於睡覺和做愛；保持規律的作息時間；在下午杜絕一切咖啡因成分；不要讓寵物（或打鼾的伴侶）留在卧室里；確保卧室黑暗、涼爽、安靜；而且不要在睡眠環境中擺放電腦或電視，因為它們會刺激大腦，而且它們發出的燈光會暗示身體」天亮了「，會打亂體內的生物鍾。
必要時，打破規律。專家們有關睡眠衛生的常識性建議應該作為對抗失眠的首要准則，但選擇性地違反其中幾條也會帶來幫助。例如，通常是不推薦看電視的，但一張DVD光碟或秀（比較無聊的那種）也可能以讓人犯困。「聽專家的建議，並接受它們」，現年65歲的嘉樂.格林（Gayle Greene）說道，他一生都患有失眠，並已經掌握應對方法。「但可以『改善它們』，讓她們為你所用。」
養成睡前放鬆的習慣。康涅狄格州沃靈福德市的加洛德醫院（Gaylord Hospital）的睡眠研究和教育主任梅爾.克瑞格（Meir Kryger）表示，「成年人也同樣需要這些習慣，你可能會對這些習慣的實際效果大吃一驚。」為了養成非刺激性的晚間習慣，你應該回憶一下小時候你的父母是如何哄你睡覺的。或者嘗試洗一個熱水澡或飲一杯溫柑橘茶；或提高你的體內溫度，而當你體溫降下來的時候，你將會覺得昏昏欲睡，伊利諾斯州艾瓦斯頓的北岸睡眠醫療中心（Northshore Sleep Medicine）的醫療主任麗薩.謝福思（Lisa Shives）這樣說道。
不要嘗試給自己開葯。克瑞格說道，「我個人常不建議人們簡單地跑到街角醫院，給自己胡亂開葯。這些葯不會解決問題；它們只能短時間內幫助你。」葯房當然會提供許多睡眠治療葯物。它們是一些抗組胺劑（如苯海拉明），具有鎮靜劑一般的副作用。（引起睡意的成分還在其它產品中發現，如Tylenol PM 和Advil PM。）但這些葯物可能導致第二天站立不穩-也就是所謂的「睡眠『宿醉』」。謝福思還說道來源：考試大的美女編輯們，這些葯物可能導致老年人變得警惕或迷失方向。其它OTC葯物（包括褪黑素補充劑和纈草提取物），國立衛生研究所的失眠共識委員會於2005年得出結論，顯示其效果極為微弱。而且謝福思還提到褪黑素、纈草和相似物質，「沒有人對這些原料加以規定。」
不要為了睡眠飲酒。誠然，飲下一小杯黑比諾會幫助你入睡，但作為酒精，它促進身體的新陳代謝，會讓睡眠變得不連貫，會導致「夜醒」和第二天的乏累。加利福尼亞州的洛馬連達大學醫學中心的睡眠醫學主任，拉爾夫.當尼三世說道，「許多人的思想中有這樣的誤區，覺得酒精可以幫助睡眠，但事實上並非如此。」
在工作和睡眠製造一道屏障。波士頓睡眠健康中心的醫療督導，同時也是哈佛醫學院良好晚間睡眠指南的合著者，勞倫斯.愛普斯頓（Lawrence Epstein）建議，「在睡覺之前，你需要從白天的壓力中解脫出來。如果你計劃在10：30上床就寢，那麼在10：15結束一天的活動，或盡可能早地結束。
這樣的休息可以作為治療失眠的葯方。將所有你覺得煩惱的事情寫在一張紙上，盡可能地忘掉它們。不論你是睡是醒，這些煩惱的事情都要等到第二天才能解決。
不要「小題大做」。睡眠不好的人容易將這個問題同其它問題加以聯系，擔心失眠的後果，如可能做不好工作，被炒魷魚。謝福斯說道，「將睡眠問題小題大做容易讓問題變得根深蒂固」。「我試圖（讓人們）冷靜」，她繼續說道，「但這就好像是勸絕望的人振作起來」。