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来源:挂号大夫    发布时间:2019年08月23日 02:49:19    编辑:admin         

Most of us have struggled at some point with sleep. Whether it#39;s not getting enough sleep or struggling to get up in the morning, it can be difficult 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。However, sleep is essential if we want to be productive in life. It provides us with the energy we need to get stuff done!然而为了保精力充沛,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 avoiding them!下面列出了常见的十大睡眠错误以及纠正小贴士。1.The snooze button1.闹钟止闹按钮Don#39;t EVER hit the snooze button. It really is much more beneficial to just get up on your first alarm. Think about it – the snooze button gives you an extra 10 minutes or so sleep. In the grand scheme of your day this really won#39;t provide you with any more energy. In-fact it does the opposite. Research has shown that ‘interrupted sleep#39; can cause us to feel more tired.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。想想看,止闹按钮可以让你多睡10分钟或者更长一点时间。但相比于一整天满满的计划,这多睡的10分钟根本无法为你多添几份活力。事实上恰恰相反,研究表明受干扰的睡眠会让人更加疲倦。2.Disorganized sleeping habits2.不规律的睡眠习惯It#39;s much easier to get to sleep each night (and wake up feeling refreshed) if we have a regular routine. This means going to bed at roughly the same time each night and getting up at roughly the same time each morning. If you#39;re disorganized with your sleeping routine, you end up interrupting your natural sleeping rhythms, which can cause insomnia and fatigue.如果每天的作息时间规律,每晚会更加容易入眠(醒来时也会感到神清气爽)。也就是说每晚在相对固定的时间睡觉,每天早上在相对固定的时间起床。如果你睡觉的时间不规律,就会打乱你的生物钟,导致失眠和疲劳感。3.Long naps3.小睡时间过长Long naps can disrupt your sleeping rhythms so if you#39;re desperate for a nap then keep it under the 30 minute mark (and before 4pm). Short naps after lunch can help to restore energy levels (just make sure you don#39;t sleep in).小睡时间过长会打乱人的生物钟,所以如果你真的很想打个盹儿的话,请把时间控制在30分钟以内(而且要在下午四点前睡)。在午餐后小睡一会儿有助于恢复体力(只是不要睡过头了)。4.Caffeine/stimulants4.咖啡因/兴奋剂Don#39;t drink any caffeinated drinks after mid-day. Caffeine stimulates your body for up to 12 hours after consumption so it#39;s important to restrict your intake later in the day. Be aware of supposed ‘herbal#39; drinks such as green tea, which can have a high dose of caffeine. Always check the label.请不要在中午之后饮用含咖啡因的饮料。咖啡因会持续的影响人体12个小时,所以要控制自己不要在中午以后摄取咖啡因。小心一些“草本”饮料,例如绿茶含有很高的咖啡因。每次喝饮料之前都要看一下成份标签。5.Stress amp; negative thinking5.压力和消极想法Stress is a large reason why many people find it difficult to sleep. One of the worse things you can do is be stressed before bed. Stress produces chemicals that physically stop us from sleeping. Try and clear your mind before bed time and make an effort to think positive thoughts that aid sleep.压力是造成人难以入眠的重要原因。在上床睡觉前带着太大压力就更加糟糕了。压力会使人分泌出某些从生理上阻止睡眠的化学物质。尝试在睡前清空所思所想,努力朝有助于睡眠的积极方面想吧。6.Too much light6.光线太亮Our bodies depend on ‘sleep signals#39; to fall asleep and one of those signals is darkness. Make sure your room is as dark as possible before trying to get to sleep. Even a thin stream of light coming in through your window can disrupt your pineal gland#39;s production of sleep hormones and therefore disturb your sleep rhythms, so make sure your blinds are closed!我们的身体依靠“睡眠信号”来入睡,其中一个信号就是黑暗。所以在睡觉前要确保房间光线尽可能暗。即便是透过玻璃窗射进来的一小束光线也可能会干扰人的松果体分泌睡眠荷尔蒙,从而干扰睡眠生物钟。因此要保关上百叶窗!7.Sugar before bedtime7.睡前摄取糖分Sugary snacks before bedtime are a really bad idea. The sugar can disrupt the chemicals in your body causing you to wake up during the night. Limit all late night sweet treats – if you#39;re hungry go for a protein based snack instead.睡前吃含糖的零食真的是个坏主意。糖会破坏人体体内的化学物质,导致人在夜间醒来。因此要控制晚间吃甜食的量,如果你饿了,去吃一些蛋白质为主的零食吧。8.Alcohol before bedtime8.睡前喝酒Alcohol is a sedative and therefore people get fooled into thinking it will help them get a good nights sleep. The reality is that it may initially induce sleep, however it usually drastically impairs sleep during the second half of the night which leads to interrupted sleep patterns that will leave you feeling fatigued in the morning (not to mention the hangover!)酒精有镇定作用,因此人们会误以为酒精能帮助睡眠。实际上酒精可能会在一开始促进人睡眠,但是它也常会在后半夜严重影响人的睡眠,打乱人的睡眠模式,让你在早上觉得很疲乏(更不用说还有宿醉了)。9.TV in the bedroom9.卧室里摆放电视It can be easy to fall asleep on the couch in front of the TV. It#39;s important we don#39;t try and replicate this strategy in the bedroom though. The bedroom must only be associated with sleep. When you start to introduce mental stimulation such as a TV this can severely disrupt your sleep patterns.坐在电视机前的沙发上很容易睡着,但重要的是我们不能在卧室里尝试这一方法。卧室应当只与睡眠有关,把电视机之类刺激神经的东西放进卧室会严重打乱你的睡眠模式。10.Worrying about sleep10.担心睡眠If you#39;ve had a few bad nights sleep, then the worst thing you can do is worry too much about it. When we place too much focus on sleeping this can cause anxiety and only make the problem worse. Try to go with the flow and let your body naturally get into a healthy sleep pattern.当你几天都睡不好后,最糟糕的事情就是你还总是担心自己的睡眠。当我们把注意力过多放在睡眠上时,就会导致焦虑,而焦虑只会让睡眠问题变得更严重。试着顺其自然地让身体进入健康的睡眠模式吧。 /201209/198518。

Too many people say that they do not have enough time in their day to get their stuff done. Yet, they let their time slip by bit-by-bit. Minute-by-minute.很多人都说他们在一天里没有足够的时间去完成一些事情。然而,他们却在不知不觉中让时间一分一秒的流逝。For many people, it is this “in-between” time that becomes a major source of lost productivity.对很多人来说,这就是造成效率下降的一个主要原因——零碎时间没有利用好。Let’s not underestimate what we can get done in just 10 minutes. These little bursts of productivity can drive your whole day.我们不要小看短短的10分钟可以完成的事情,完成这些小事可以提高你整天的工作效率。So, here are 10 things you can do with those 10 minutes:所以这里给大家列出了在10分钟内可以做的10件事情:Respond to 10 emails 回复10封邮件Keep it short, and remember that not all email messages deserve a response. 10? Yes, and be ruthless with that inbox.回复要简单一些,记住并不是所有的邮件都需要回复。10封?是的,对于收件箱内的邮件要知道取舍。Respond to 3 phone calls回复3个电话Return that call. Reach out to that colleague that you need to meet up with. And schedule that doctor’s appointment that you have been putting off for 6 months.要回复电话,给那个需要见面的同事回个电话。并且要安排好已经推迟了6个月的与医生的会面。Pay some bills online在线付账单In just a few minutes, you can pay your bills with online billpay. You’re not still dealing with paper bills, are you?只需要几分钟,你就可以在网上完成付款。你不会一直还在处理纸质账单吧?Catch up with a co-worker和同事聊聊天10 minutes early to that meeting? This can be one of the best times to have a meaningful conversation with another colleague. Re-connect with someone. At a recent meeting I had the chance to reconnect with one of our executives. Someone who I might not normally have a chance to chat with on a personal level.会议开始之前还有10分钟?这可能是你和同事展开一个有意义的会话最佳的时间段了,可以重新和一些人取得联系。在最近的一次会议上我就有机会重新联系上了我的一位主管。他是那种我一般私下不会有机会能与之攀谈的人。Read 10 pages in a book读十页书Whether it is in the doctor’s office or the car dealership, use that time to a few pages. Some people carry a book with them for these moments. Personally, with my iPhone or iPad, I always have books at my fingertips to keep me occupied.不管是在医生的办公室还是在汽车专营店,用这点时间来读几页书。有些人会随身带一本书来利用这段时间。就我个人而言,我会把书籍下载到我的iphone或者ipad里面,随时充实自己。Write写点什么You will be surprised how much you can write in 10 minutes. Write a memo. Start a blog post. Whatever you need to get done.你可能会疑惑,这十分钟能写什么啊。写一下备忘录。写点客。任何你想写的东西都可以。Prepare准备Get y for a future appointment. Look at tomorrow’s calendar. Is there any prep work you need to do? It could be as simple as getting some documents together or researching a topic.为一会要来的约会做准备。看下明天的日历表,有没有什么需要你准备做的事情吗?有可能会是像把一些文件准备到一起,或者准备研究一个话题这样简单的事情。Reflect反思Spend the few moments, reflecting on your day. What you have accomplished? What has made you happy today? What you still need to address?花几分钟来反思一下这一天。你完成了什么?什么事情让你今天很开心?还有什么事情需要你处理?Reach Out amp; Touch Someone走出去和某人说说话In these days of email, Twitter, text msgs, and more… it has become increasingly rare to actually communicate in person. When I find I have a 10 minute block of time to spare, I will walk down the hall and speak to someone face-to-face that I normally would not see.在今天,邮件、推特、短信还有更多和人联系的方式,人们缺乏与别人面对面的交流。当我发现我还有10分钟的时间时,我会在大厅里走走,和一些我平时不怎么碰面的人面对面交流。Do Nothing什么也不做Of course, you could just waste the 10 minutes surfing the net or checking the news. Unfortunately, too many people choose this last option.当然,你也可以完全用上网和刷新闻来打发时间。不幸的是很多人都选择了这样做。What do you do with your 10 minutes? Or do you let them slip by?你在这10分钟内会做什么呢?还是让时间从你指尖溜走? /201301/222679。