双语：影响你睡眠的十大元凶

关于睡眠的10大误解和迷思（英汉对照）关于睡眠的10大误解和迷思Top 10 myths and misconceptions about sleep来源：中国日报网Youd think the human race would have sleep down to a science by now, but many of us are still sleeping poorly (and so we need top 10 guides to getting better sleep). Part of the problem is we have outdated information and beliefs about this all-important health need. Lets set the facts straight. Here are 10 things you might have been told about sleep but arent completely true.你觉得人类已经对睡眠了解得很透彻了，但是仍然有很多人睡不好觉。

一部分问题是，睡眠对我们的健康如此重要，但我们掌握的信息和对它的了解已经过时了。

来，让我们把事实弄清楚。

下面列举了你可能听说过的有关睡眠的十件事，这些都不是完全正确的。

10. More Sleep Is Better for You10. 睡得越多越好There could be such a thing as too much sleep. The amount of sleep we need varies by person and also changes as we age. Harvard researchers found that a lot of sleep (9 hours or more) is linked with poor sleep quality. So dont aim for more sleepeven on the weekends. Aim for bettersleep.睡太多可能会导致睡眠过度。

医学科普文章英文版1为什么总是睡不好?十大常见睡眠错误Most of us have struggled at some point with sleep. Whether it’s not getting enough sleepor struggling to get up in the morning, it can bedifficult to get the balance just right.大多数人都遇到过一些睡眠问题。

有可能是睡得不够，又或者是早晨起不来，很难达到平衡睡得舒服。

However, sleep is essential if we want to be productive in life. It provides us with theenergy we need to get stuff done!然而为了保证精力充沛，睡眠是十分必要的。

我们需要睡足了才有精力干活!Here are the 10 most common sleep mistakes people make and a few tips for avoidingthem!下面列出了常见的十大睡眠错误以及纠正小贴士。

1. The snooze button闹钟止闹按钮Don’t EVER hit the snoozebutton. It really is much more beneficial tojust get up on yourfirst alarm. Think about it – the snooze button gives you an extra 10 minutes or so sleep. Inthe grand scheme of your day this really won’t provide you with any more energy. In-fact itdoes the opposite. Research has shown that ‘interrupted sleep’ can cause us to feel moretired.千万不要按止闹按钮，其实在闹铃一响时就起来对身体更好。

十大危险因素影响了你的好睡眠*导读：最近听朋友一直在抱怨睡眠质量不好，半夜老醒，不能一觉睡到天亮。

第二天人就昏昏沉沉的，无心工作。

想知道是什……最近听朋友一直在抱怨睡眠质量不好，半夜老醒，不能一觉睡到天亮。

第二天人就昏昏沉沉的，无心工作。

想知道是什么原因影响了你的睡眠吗？又该如何去解决呢？*一、日夜节律紊乱症光照与黑暗的改变很容易造成生物钟紊乱，最典型的表现就是时差反应，以及经常熬夜后白天老想睡、晚上很精神。

*建议：设定严格上床和起床时间，包括周末；通过强光和锻炼改善生物钟节律；每天做些有氧运动，下午出去晒太阳，这样会让身体感觉很清醒，夜晚更容易入睡。

*二、半夜易醒大多数更年期妇女都会碰到这种情况。

专家指出，一旦意识到该问题，要及时采取预防措施，以免形成习惯。

*建议：醒来后保持房间黑暗，如果上厕所，不要开灯，最好带个手电筒。

别开电视或电脑，哪怕几分钟，屏幕发出的光线也会刺激你的生物钟，激发中枢神经系统活性，让人更难入睡。

做些简单的放松练习，先让肌肉尽可能绷紧，然后彻底放松。

*三、磨牙症如果每次醒来感到头痛或下巴酸痛，那么你很可能有夜间磨牙的习惯。

*建议：睡前饮酒、平时爱嚼口香糖，都会诱发磨牙症。

除了改变这些生活习惯外，最好去看看牙医，让他检查你的牙齿是否受到损伤。

*四、夜尿症据美国国家睡眠基金会调查，65%的老人因夜尿多而睡不好。

*建议：有夜尿症的男性首先要检查前列腺有无炎症、增生或肿瘤；女性则要检查有没有尿道感染和膀胱炎。

平时多做提肛、会阴收缩运动，锻炼膀胱肌肉。

*五、失眠分为生理原因和心理原因两种。

*建议：最关键的解决办法是讲究睡眠卫生，比如睡前避免进食和长时间使用电脑、洗个热水澡、读些温馨的文章等。

夜晚，哪怕最小的光，比如电视机开关上的小红灯都可能造成失眠，所以睡前最好检查一下，阻挡所有的光线。

*六、打鼾打鼾并不都是睡眠呼吸暂停综合征的表现。

*建议：专家指出，多数人体重减掉9斤就能根除打鼾。

TED：睡眠不足会发生什么？In 1965, 17 year-old high school student Randy Gardner stay awake for 264 hours, that's 11 days ,to see how he'd cope without sleep. On the second day his eyes stopped focusing. Next he lost the ability to identify objects by touch. By day three, Gardner was moody and uncoordinated. At the end of the experiment, he was struggling to concentrate, had trouble with short term memory, became paranoid and started hallucinating. Although Gardner recovered without long term psychological or physical damage, for others losing shut-eye can result in hormone imbalance, illness, and extreme cases, death. We're only beginning to understand why we sleep to begin with, but we do know it's essential. Adults need 7 to 8 hours sleep at night, and adolescents need about 10.1965年，17岁的高中生兰迪加纳德持续264小时，也就是11天不睡觉，想看看会发生什么。

关于睡眠的九个秘密（英汉对照）9. More Sleep Is Better for You9. 睡得越多越好There could be such a thing as too much sleep. The amount of sleep we need varies by person and also changes as we age. Harvard researchers found that a lot of sleep (9 hours or more) is linked with poor sleep quality. So dont aim for more sleepeven on the weekends. Aim for better sleep.睡太多可能会导致睡眠过度。

每个人需要的睡眠时间都不一样，且会随着年龄增长而变化。

哈佛大学研究员发现，睡得过多和睡眠质量差有关。

所以不要以睡得更久为目标即便是在周末，而是要力图提升睡眠质量。

8. Alcohol Helps You Sleep8. 酒精有助于入睡Alcohol, the original nightcap, can help most people fall asleep. However, it also can cause you to wake up more during the night, wrecking your sleep quality. Consider drinking non-alcoholic beer before bed instead.人们过去常在睡前喝酒，大多数人都会在酒精作用下很快入睡，但是，酒精也会导致你在夜间醒来多次，破坏睡眠质量。

考虑一下睡前喝点无酒精的啤酒吧。

7. If You Wake Up in the Middle of the Night, Lie in Bed Until You Eventually Fall Back Asleep7. 如果半夜醒来，要躺在床上直到再次睡着Waking up in the middle of the night is the pits, but it happens to all of us. We all hope to quickly fall back asleep, and so we tend to stay in bed hoping itll happen any minute now. If that doesnt happen, though, within 15 minutes, most experts recommend getting out of bed to do something that occupies our bodies and brains without overstimulating us. Try not to check the clock either.半夜醒来最糟心了，但我们都会遇到。

双语讲稿| 害怕失眠，才是导致你失眠的罪魁祸首是什么让你彻夜难眠？深思的问题？兴奋的一次大旅行？强调未完成的工作？如果让您保持清醒的是压力，那该怎么办呢？这个看似无法解决的循环，其实才是失眠的核心，失眠是世界上最常见的睡眠障碍。

那么究竟什么是失眠呢？有没有办法打破这种循环？演讲题目: What causes insomnia?What keeps you up at night? Pondering deep questions? Excitement about a big trip? Or is it stress about unfinished work, an upcoming test, or a dreaded family gathering? For many people, this stress is temporary, as its cause is quickly resolved. But what if the very thing keeping you awake was stress about losing sleep? This seemingly unsolvable loop is at the heart of insomnia, the world’s most common sleep disorder.是什么导致你晚上睡不着？思考某些深刻的问题？为旅行感到兴奋？或者是因为各种压力，来自未完成的工作的、即将来临的考试的、或是来自可怕的家庭聚会的压力？对很多人来说，这种压力是暂时的，因为压力来源很快便会消失。

但是，如果那个导致你失眠的原因正是害怕失眠的压力呢？这个看似无法解决的死循环是失眠的核心，世界上最常见的睡眠问题。

Almost anything can cause the occasional restless night - a snoring partner, physical pain, or emotional distress. And extreme sleep deprivation like jetlag can throw off your biological clock, wreaking havoc on your sleep schedule. But in most cases, sleep deprivation is short-term. Eventually, exhaustion catches up with all of us.几乎任何事情都可以造成一个不眠之夜：一个打呼噜的同伴，身体上的疼痛，或者情绪上的困扰。

晚睡强迫症: 你睡不着的8个原因（英汉对照）1. You Slept In Saturday And Sunday周末呼呼大睡We’ve all been tempted to spend some extra time in bed on a Saturday or Sunday morning (or both, whoops!), but experts say that sleeping late on the weekend (and staying up late, too) can be a bad idea -- for reasons other than productivity. Adjusting your wakeup time can throw off your biological rhythms so drastically that your body feels like it traveled across time zones, and when it comes time to drift off Sunday night, this so-called social jet lag likely won’t let you fall asleep without a fight.谁都难以抗拒周六或周日早上的赖床时光，但专家表示，周末赖床是个坏习惯除了恢复精力外，毫无益处。

改变起床时间会彻底打乱生物钟，使身体仿佛经历了时差，等到周日晚上该睡觉时，所谓的假后返工时差就出现了：不经过一通辗转反侧，你是绝不可能睡着的。

2. It’s A Full Moon恰逢满月时刻No, you’re not turning into a werewolf. But the lunar cy cle does seem to have some effect on our sleep, at least according to a small study. Researchers found that during the nights around a full moon, people getless deep sleep, less total sleep and took about five extra minutes to fall asleep.哈，不是说你要变成狼人啊！但根据小众研究，月运周期确实会影响我们的睡眠。

还有什么原因会影响睡眠英语作文{z}Title: What Are the Other Factors That Affect Sleep?Sleep is an essential part of our daily lives, and its quality directly impacts our physical and mental health.While most people are aware of the importance of a good night"s sleep, they may not realize that there are various factors that can affect their sleep patterns.In this essay, we will explore some of the lesser-known factors that can impact the quality and duration of our sleep.One factor that can affect sleep is noise.While it may seem obvious, the level of noise in our environment can significantly impact our ability to fall asleep and stay asleep.Loud noises can jar us awake, making it difficult to return to a restful state.This is particularly true for sudden noises, such as those from traffic, construction, or emergency vehicles.Additionally, consistent background noise, such as that from a fan or white noise machine, can help mask other sounds and promote better sleep.Another factor that can affect sleep is the temperature of our bedrooms.Our bodies have an optimal temperature for sleep, and when the room is too hot or too cold, it can interfere with our ability to fall asleep and stay asleep.Research has shown that a room temperature of around 68°F (20°C) is ideal for promoting restful sleep.Light is another important factor that can affect sleep.Our bodiesproduce a hormone called melatonin, which helps regulate our sleep-wake cycles.When it is dark, our bodies produce more melatonin, which makes us sleepy.However, when it is light, especially bright artificial light, our bodies produce less melatonin, making it more difficult to fall asleep.This is why it is important to create a dark and soothing environment for sleep, including using blackout curtains or eye masks if necessary.Stress and anxiety are also significant factors that can affect sleep.When we are worried or overwhelmed, our bodies produce stress hormones, such as cortisol, which can make it difficult to relax and fall asleep.To combat this, it is important to develop healthy stress-reducing habits, such as regular exercise, meditation, or journaling, which can help manage stress levels and improve sleep quality.Finally, the quality and timing of our meals can also impact our sleep.Eating too close to bedtime can lead to discomfort and indigestion, making it difficult to fall asleep and stay asleep.Additionally, consuming large amounts of caffeine or alcohol can disrupt our sleep patterns, as these substances can interfere with the production of melatonin or lead to restless sleep.In conclusion, while many people are aware of the importance of a good night"s sleep, they may not realize that various factors can affect their sleep patterns.Noise, temperature, light, stress, and diet are just afew of the many factors that can impact the quality and duration of our sleep.By being aware of these factors and taking steps to manage them, we can improve our sleep health and overall well-being.。

影响睡眠的因素英语作文Obviously, sleep period must have certain functions, because there are too many sleep hours, this function seems to be very important. Speculation about its nature has been carried out for thousands of years. A strange discovery makes this problem puzzling, that is, it looks like sleep is not only a problem, but also can give the body rest "rest" in terms of muscle relaxation and so on Lie down or even sit down for too short a time.The body tissue is self repairing and self recovering to a certain extent, and is the best in function to a certain extent. In fact, the basic amount of exercise occurs during sleep, which is related to preventing muscle inactivity. If it is not a problem of resting the body, then maybe the brain needs to rest.This may be a reasonable assumption. If not for two factors, first of all, the electroencephalograph is a device that records the electrical activity of the brain, and shows that the activity pattern changes during sleep by connecting electrodes to the scalp The evidence shows that the total amount of activity has not decreased. The second factor is more interesting and more basic.William Dement, an American psychiatrist, published an experiment on eye movement records during sleep. He showed that the average individual's sleep cycle occasionally had some strange eye movements, some were erratic, some were slow, some people woke up during these eye movements, generally speaking, they were dreaming, and at other times, if a group of people's eye movements Sleep was disturbed several times, and they reported that they did not dream for several consecutive nights. The other group was disturbed for the same time, but when they did not have eye movements, the first group began to develop some personality disorders, while others seemed more or less unaffected.All this suggests that it's not sleep disorders that matter, but the disruption of dreams.中文翻译：很明显，睡眠期一定有一定的功能，因为睡眠时间太多了，这个功能似乎是很重要的，关于它的性质的推测已经进行了几千年，一个奇怪的发现使这个问题变得令人费解，那就是它看起来很像是睡眠不仅仅是一个问题在肌肉放松等方面给予身体休息“休息”可以通过短时间躺着甚至坐下来来实现。

导致我睡眠不好的英文作文I often have trouble sleeping at night. It's not because I'm not tired, but because my mind is constantly racing with thoughts and worries. I find myself tossing and turning, unable to shut off my brain and relax.Sometimes, I think it's because of the caffeine I consume throughout the day. I love my coffee and energy drinks, but I know they can have a negative impact on my sleep. Even if I cut back on them in the afternoon, I still feel the effects when I try to wind down at night.Another factor that affects my sleep is the amount of screen time I have before bed. I'm guilty of scrolling through social media or watching TV right up until I turn off the lights. I've read that the blue light from screens can disrupt the body's natural sleep-wake cycle, and I definitely feel the effects of that.Stress is another big culprit for my poor sleep.Whether it's work, relationships, or just general worries about the future, I often find myself lying awake, unable to quiet my mind. It's like a cycle the less sleep I get, the more stressed I feel, and the more stressed I feel, the less sleep I get.I've also noticed that my sleep is affected by my environment. If it's too hot or too cold, too noisy or too quiet, I struggle to get comfortable and drift off. Sometimes, even the smallest discomfort can keep me awake for hours.Overall, there are many factors that contribute to my poor sleep. It's frustrating to deal with, but I'm trying to make changes to improve my sleep hygiene and create a better bedtime routine. I know it won't happen overnight, but I'm hopeful that I can eventually get the restful sleep I need.。