by Charlie Cheever/崔海燕(譯)

□語篇導(dǎo)讀

對于失眠的人來說，每晚的漫漫長夜就是一種痛苦無比的煎熬。長期的睡眠不足不僅影響身體健康，甚至還會引發(fā)各種疾病。那么該怎么辦呢？又該怎樣讓失眠的人快速入睡呢？今天，本文教給大家一些快速入睡的好方法。

Here are the 6 steps I take to fall asleep quickly and get a good night's sleep.

1.Make your bedroom pitch black

Our brains associate darkness with night,and light with day.At night,being in a bright room filled with screens decreases melatonin(褪黑素)production and makes your body believe it's daytime.

2.Make your bedroom quiet

Sounds can also affect your sleep quality and wake you up.Get earplugs(耳塞)if you are not in control of your environment.

3.Sleep in the perfect temperature

The ideal sleep temperature is 65~70℉(18~21℃).

4.Block blue light

The blue light from cellphones,TVs and computers decreases melatonin production.So we'd better not use them 3 hours before bedtime,but we all know that's not going to happen.Fortunately,a pair of blue blocking glasses can help us remove most blue light from the screen.It can increase sleep quality by 50%.

5.Be careful of what you eat and drink

What you eat and drink can affect your sleep a lot.Here are some suggestions on what to eat to get a great night's sleep:Cut out caffeine 6 hours before you go to bed.Stop drinking something 1 hour before bedtime.Skip the nightcap:It can make you fall asleep faster,but decreases sleep quality.

6.Wind down and clear your head

Here are 3 habits that have countless benefits—gratitude,meditation and exercise.

Now you know how to fall asleep fast and get a great night's sleep.

◆詞語積淀

associate/?'s??∫ie?t/v.(使)發(fā)生聯(lián)系；聯(lián)想

decrease/d?'kri?s/v.減少；減小

remove/r?'mu?v/v.去除；遷移；調(diào)動

nightcap/'na?tk?p/n.睡前飲料(通常指睡前酒)

countless/'ka?ntl?s/adj.無數(shù)的；數(shù)不勝數(shù)的

meditation/,med?'te?∫n/n.冥想；沉思；深思

◆典句賞析

1.Being in a bright room filled with screens decreases melatonin (褪黑素)production and makes your body believe it's daytime.在滿是屏幕的明亮房間里體內(nèi)褪黑素會減少，這會使你的身體認(rèn)為現(xiàn)在是白天。

being in a bright room是動名詞短語，在這里作句子的主語；filled with screens是過去分詞短語，在句中修飾room，作后置定語。

【即時嘗試】天天鍛煉對我們的健康有好處。

2.Here are some suggestions on what to eat to get a great night's sleep.這是幾條關(guān)于改善夜間睡眠的飲食建議。

Here are...是倒裝句式，后面接可數(shù)名詞的復(fù)數(shù)形式。如果其后接可數(shù)名詞單數(shù)形式或不可數(shù)名詞，則用“Here is...”形式，即名詞作主語，謂語動詞要和鄰近的名詞在數(shù)上保持一致。

【即時嘗試】這是給您的牛奶和香蕉。

譯文助讀

以下是我所采取的快速入睡而且睡好的6個步驟。

1.保持臥室漆黑

我們的大腦會把黑暗和夜晚、光亮和白天聯(lián)系在一起。在夜晚，在滿是屏幕的明亮房間里體內(nèi)褪黑素會減少，這會使你的身體認(rèn)為現(xiàn)在是白天。

2.保持臥室安靜

聲音也會影響你的睡眠質(zhì)量并把你弄醒。如果你無法控制周圍的環(huán)境就戴上耳塞。

3.室內(nèi)溫度適宜睡眠

理想的睡眠溫度是65~70℉(18~21℃)。

4.躲開藍(lán)光

來自手機(jī)、電視和電腦等的藍(lán)光會減少體內(nèi)的褪黑素。所以最好在睡前3小時內(nèi)不用這些設(shè)備，但我們都知道那不可能。幸運(yùn)的是，一副防藍(lán)光眼鏡能幫助我們從屏幕上移除大部分藍(lán)光。它可以使睡眠質(zhì)量提高50%。

5.注意飲食

飲食對睡眠有很大影響。這是幾條關(guān)于改善夜間睡眠的飲食建議：睡前6小時內(nèi)不喝含咖啡因的飲品。睡前1小時不喝東西。睡前不喝酒：雖然喝酒能使你更快入睡，但會降低睡眠質(zhì)量。

6.放松并清空大腦

這3個習(xí)慣好處多多——感恩、冥想和鍛煉。

現(xiàn)在你知道如何快速入睡并且還能睡個好覺了吧。