Your sleep health is important
你的睡眠健康很重要

It’s all about getting quality sleep rather than just the hours in bed.
擁有好的睡眠質(zhì)量比睡眠時長更重要,。

Stimulants like coffee, tea and energy drinks don’t help as they can interfere with people’s ‘circadian rhythm’, which is your natural sleep cycle.
咖啡、茶和功能飲料這類刺激飲品對睡眠質(zhì)量并無幫助，因?yàn)樗麄儠�擾亂你的“生理節(jié)律”,，也就是你的自然睡眠周期,。

The same is true for alarm clocks and poor lighting.
鬧鐘與不良照明也一樣會影響你的睡眠。

If you don’t get enough sleep each night, your body will begin to develop ‘sleep debt’ and you’ll feel exhausted, which can have an affect on your overall well-being and health.
如果你每天沒有足夠的睡眠,，你的身體就會開始產(chǎn)生“睡眠債”,，你也會感覺到筋疲力盡。這會影響你的整體幸福感和健康,。

Why do we need sleep?
為什么我們需要睡覺,？

When we are awake, a chemical called adenosine builds up in the bloodstream.
當(dāng)我們清醒時，血液循環(huán)中會產(chǎn)生一種叫做腺苷的化學(xué)物質(zhì),。

It is only when we are asleep that the body is able to break this chemical down and if you don’t get enough sleep your body won’t have enough time to break down the chemical.
只有當(dāng)你處于睡眠狀態(tài)時,，身體才能夠分解這種化學(xué)物質(zhì)，但如果你的睡眠不充足,，你的身體就不能有足夠的時間來分解它,。

The result is a slow down in your reactions, feeling generally tired and wanting to have a nap.
這就會導(dǎo)致你的反應(yīng)變慢、感到疲倦,、想要睡一覺,。

How to improve your sleep
如何提高你的睡眠質(zhì)量

For those who aren’t getting enough hours in bed, it is all about setting a sleep schedule and sticking to it.
對于那些睡眠不足的人來說，他們需要建立一個睡眠時間表,，并且堅(jiān)持下去,。

Sometimes that means heading to bed 15 minutes earlier, while other times it might mean adjusting electronics so they aren’t waking you up in the middle of the night.
有時可能是提前15分鐘躺上床，而其他一些時候可能是調(diào)整你的鬧鐘,，別讓它在半夜叫醒你,。

If you are struggling to sleep, there are several factors that could be causing this – including poor diet, poor sleeping arrangements and even the temperature of your bedroom.
如果你難以入睡，這可能是由于這些原因所導(dǎo)致：飲食欠佳,、睡眠安排不合適,，甚至臥室的溫度也會影響你的睡眠。

Ditch the alcohol and caffeine, and make sure you exercise daily.
丟掉酒精和咖啡因,，確保自己每天都運(yùn)動,。

英文來源：Metro

譯者：游凡渺（中國日報(bào)網(wǎng))