世界睡眠日：今天你睡夠了嗎？

月光雨

Someone hit the snooze button – because it is World Sleep Day today.
有人按掉了鬧鐘——因?yàn)榻裉焓鞘澜缢�眠日�?/font>

While most of us constantly feel tired, whether hangover related or just down to working too damn hard, you might not need as much sleep as you might think.
我們大部分人常常覺(jué)得疲勞,，與宿醉有關(guān)或只是因?yàn)槲覀児ぷ魈�過(guò)努力,，也許你需要的睡眠時(shí)長(zhǎng)和你想的不一樣。

That’s because often it’s the quality of your sleep rather than the hours you spend tucked up under the duvet.
因?yàn)檫@常常由你的睡眠質(zhì)量所決定而非你在床上蜷在被子里的時(shí)長(zhǎng),。

How much sleep do you actually need?
你究竟需要多少睡眠時(shí)間,？

Newborns (0-3 months ): Sleep range narrowed to 14-17 hours each day (previously it was 12-18)
新生兒（0-3個(gè)月）：睡眠時(shí)間范圍縮短為每天14-17個(gè)小時(shí)（先前為12-18個(gè)小時(shí)）

Infants (4-11 months): Sleep range widened two hours to 12-15 hours (previously it was 14-15)
嬰兒（4-11個(gè)月）：睡眠時(shí)間范圍擴(kuò)大了兩個(gè)小時(shí)至12-15個(gè)小時(shí)（先前為14-15個(gè)小時(shí)）

Toddlers (1-2 years): Sleep range widened by one hour to 11-14 hours (previously it was 12-14)
學(xué)步兒童（1-2歲）：睡眠時(shí)間范圍擴(kuò)大了一個(gè)小時(shí)至11-14個(gè)小時(shí)（先前為12-14小時(shí)

Preschoolers (3-5): Sleep range widened by one hour to 10-13 hours (previously it was 11-13)
學(xué)齡前兒童（3-5歲）：睡眠時(shí)間范圍擴(kuò)大了一個(gè)小時(shí)至10-13個(gè)小時(shí)（先前為11-13個(gè)小時(shí)）

School age children (6-13): Sleep range widened by one hour to 9-11 hours (previously it was 10-11)
學(xué)齡兒童（6-13歲）：睡眠時(shí)間范圍擴(kuò)大了一個(gè)小時(shí)至9-11個(gè)小時(shí)（先前為10-11個(gè)小時(shí)）

Teenagers (14-17): Sleep range widened by one hour to 8-10 hours (previously it was 8.5-9.5)
青少年（14-17歲）：睡眠時(shí)間范圍擴(kuò)大了一個(gè)小時(shí)至8-10小時(shí)（先前為8.5-9.5個(gè)小時(shí)）

Younger adults (18-25): Sleep range is 7-9 hours (new age category)
青年（18-25歲）：睡眠范圍是7-9個(gè)小時(shí)（這是個(gè)新的年齡分組）

Adults (26-64): Sleep range did not change and remains 7-9 hours
成年人（26-64）：睡眠范圍不改變，仍是7-9個(gè)小時(shí)

Older adults (65+): Sleep range is 7-8 hours (new age category)
老年人（65歲以上）：睡眠范圍是7-8個(gè)小時(shí)（這也是個(gè)新的年齡分組）

The National Sleep Foundation suggests that the amount of sleep you need very much depends on your age.
美國(guó)國(guó)家睡眠基金會(huì)稱(chēng),，你的睡眠時(shí)間長(zhǎng)短很大部分取決于你的年齡,。

Most young adults only need between seven and nine hours a night, but can get away with sleeping just six hours.
很多青年人一晚只需要7至9小時(shí)的睡眠時(shí)間，但他們也可以只睡6小時(shí),。

Teenager meanwhile need at least seven hours in bed, but can happily sleep for 11. School children are recommended to have between nine and 11 hours.
青少年每天需要至少7小時(shí)的睡眠時(shí)間,，但睡11個(gè)小時(shí)也可以很開(kāi)心。學(xué)齡兒童建議最好需要9至11個(gè)小時(shí)的睡眠時(shí)長(zhǎng),。

Older adults need five or six hours between the sheets but it is recommended they have between seven and eight.
老年人需要5至6小時(shí)的睡眠時(shí)間,，但更建議他們的睡眠時(shí)間延長(zhǎng)至7-8個(gè)小時(shí)。

Babies need a lot more sleep of course, lying in their cots for up to 19 hours a day.
當(dāng)然嬰兒們需要很多的睡眠時(shí)間,，他們?cè)谒瘔?mèng)中的時(shí)間可達(dá)到一天19個(gè)小時(shí),。

月光雨

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(shí)長(zhǎng)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(lèi)刺激飲品對(duì)睡眠質(zhì)量并無(wú)幫助,，因?yàn)樗麄儠?huì)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(huì)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(méi)有足夠的睡眠,，你的身體就會(huì)開(kāi)始產(chǎn)生“睡眠債”，你也會(huì)感覺(jué)到筋疲力盡,。這會(huì)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(jué)？

When we are awake, a chemical called adenosine builds up in the bloodstream.
當(dāng)我們清醒時(shí),，血液循環(huán)中會(huì)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(shí)，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(shí)間來(lái)分解它。

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

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(duì)于那些睡眠不足的人來(lái)說(shuō),，他們需要建立一個(gè)睡眠時(shí)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(shí)可能是提前15分鐘躺上床,，而其他一些時(shí)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(huì)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(dòng)。

英文來(lái)源：Metro

譯者：游凡渺（中國(guó)日?qǐng)?bào)網(wǎng))