Micky

每個人都需要睡眠，怎么判斷自己睡眠是否充足呢？一起閱讀本文來了解下吧！

We spend about one-third of our lives asleep. This may sound like a lotof time， but it is not wasted. Because our bodies need sleep to stay healthy.

The 1）immune system protects the body from diseases and infections.Not getting enough sleep hurts this protective system.

When we sleep， our bodies release proteins that support sleep and helpus fight infections. Infection-fighting 2）antibodies and cells are reduced duringperiods when you don’t get enough sleep. The immune system works bestwhen the body gets enough sleep.

Researchers found that when sleep-deprived people are given a3）vaccine， fewer antibodies are produced. If sleep-deprived people arethen exposed to a virus， they are more likely to get the virus.

To stay in good health， adults should get 7 to 8 hours of sleep.Teenagers need 9 to 10 hours of sleep. And school-aged childrenmay need more than 10 hours of sleep a night. Experts say thequality and quantity of our sleep become poor as we age. Thishappens because brain 4）circuits that control sleep slowly beginto weaken.

Here are several signs that may indicate you arenot getting enough sleep.

1. You’re always hungry or you’ve gained weight. A lack of sleep can affect the hormones that tell your brain you have not eaten enough.

2. You have trouble making decisions. A lack of sleep may affect your higher level brain functions， such as problem solving.

3. You have trouble remembering things. Sleep helps prepare the brain for new memories.

4. You feel very emotional. People who are sleep-deprived may feel unable to control their emotions， whether they be angry， sad or happy.

5. Your skin doesn’ t look good. When we sleep， the body repairs damaged cells， like skin cells.

6. You are having trouble seeing. When you’re tired， you may not be able to control your eye muscles.

Health experts recommend avoiding study on electronic devices before going to bed. A cool room is also a better environment for sleeping.

1） immune adj. 免疫的；免除的

2） antibody n. [ 免疫] 抗體

3） vaccine n. 疫苗

4） circuit n. 電路；回路

我們一生中大約有三分之一的時間是在睡眠中度過的。這聽起來可能是很長的時間，但這些時間并沒有浪費，因為我們的身體需要睡眠來保持健康。

免疫系統(tǒng)保護人體免受疾病侵襲和感染，睡眠不足會損傷這個保護系統(tǒng)。

當我們睡覺時，身體會釋放支持睡眠并幫助我們對抗感染的蛋白質(zhì)。睡眠不足時，對抗感染的抗體和細胞會減少。當身體獲得足夠的睡眠時，免疫系統(tǒng)的免疫效果最好。

研究人員發(fā)現(xiàn)，睡眠不足的人接種疫苗時會產(chǎn)生較少的抗體。如果睡眠不足的人隨后接觸到病毒，他們更有可能感染病毒。

為了保持身體健康，成年人應該睡7 ～ 8 個小時，青少年需要睡9 ～ 10 個小時，學齡兒童可能需要超過10 個小時的睡眠。專家說，隨著年齡的增長，我們的睡眠質(zhì)量會變差，睡眠時長也會減少，這是因為控制睡眠的腦電路慢慢開始減弱。

以下幾種跡象可能意味著你睡眠不足。

1. 你總是餓或者體重增加了。睡眠不足會影響你體內(nèi)一種激素的分泌，這種激素會提示大腦你吃得還不夠多。

2. 你很難做出決定。睡眠不足可能會影響大腦更高水平的功能，例如解決問題的能力。

3. 你很難記住事情。睡眠有助于大腦為新的記憶做好準備。

4. 你非常情緒化。睡眠不足的人可能會感到無法控制自己的情緒，無論是生氣、悲傷還是快樂。

5. 你的皮膚看起來不太好。當我們睡覺時，身體會修復受損的細胞，如皮膚細胞。

6. 你的視力不好。當你疲勞時可能無法控制眼部肌肉。

健康專家建議睡前避免在電子設(shè)備上學習。涼爽的房間也是一種更好的睡眠環(huán)境。