健康指南提高睡眠质量的八个关键（1）EightWaystoImproveYourSleep(I)Deprivingyourselfofsleepisnevereveragoodidea,eventhoughinourgo-go-gosocietypeopletakeprideingoingstrongon4hoursofsleepandtonsofcoffee.Whileeverybodyneedshispersonalamountofsleeptowakeuprestedandrefreshed,theaveragehumanbeingstillneedsabout8hoursofsleeppernight.Youmighttrickyourbodyintoneedingfewerhoursofsleepbyfloodingitwithcaffeine,orbyhavinghighstresslevelsthatkeepyoubouncingaround,butyou'rewreakinghavoconyourlong-termandshort-termperformance.Infact,sleepdeprivationmuddlesyourabilitytojudgeasituation,andasaresultyoumightjudgeyourmentalclarityasOK,whileyou'dbeperformingpoorlyintests.在这个形色匆忙的时代，尽管有人每天喝了一顿咖啡后能够自豪顽强到只睡四个小时，但如此剥夺睡眠真心不是件好事儿。每个人对恢复自身精力的睡眠要求时间不一，人类平均睡眠时间是八小时左右。也许你会无畏地猛灌咖啡因来减少睡眠或者在高压之下保持活力。但这样只会给你接下来的工作和生活带来更严重的影响。因为，睡眠不足会干扰你的判断力。这通常表现在有时你自认为还挺清醒地参加了测试，但事实上却表现得相当糟糕。Allowingyourselfadequatesleepshouldbeano-brainer;itshouldfeelnaturaltoallpeopleandweshouldreclaimitasourright.Sleepisoneofthemostimportantnon-negotiableelementsinyourself-care,butittakescouragetogoagainsttheflowof24/7alertnessandallowyourbodyitsnecessaryrestsothatitcanrejuvenate.让身体得到充足的睡眠是天经地义的事情，我们也理所应当地要讨回大自然赋予的权利。毋庸置疑，睡眠是自我保养的最佳方式之一。但为了让身体得到放松和恢复，要在三分之一的时间放下一切的确需要勇气。Ideally,yoursleepcycleshouldfollowthenaturalpatternsofsunsetandsunriseasmuchaspossible.Youknowthatyouhavehadenoughsleepwhenyoucanconsistentlywakeupatthesametimeinthemorningwithoutanalarmclock,feelingrestedandrefreshed.Besidesthelengthofyoursleep,thequalityofyoursleepisveryimportantaswell.Yoursleepcycleconsistsofdifferentlevels,withdeepsleepasthephaseinwhichmostrestorationoccurs.Ifyoursleepisdisrupted,youmightfinditverydifficulttoreachthestateofdeepsleep.理想状态是，你的睡眠周期要尽量贴合自然规律，日出而作，日落而歇。要知道在大量规律睡眠后，即使不用闹钟你也会在每天清晨自然醒，并且头脑清晰，充满活力。除了睡眠的时间，其质量也特别重要。你的睡眠周期具有不同的水平程度，其中深度睡眠是头脑剧烈整合恢复的阶段，一旦被打断，你便发觉很难再次进入该阶段。restoration[,restə'reiʃən]HYPERLINK"javascript:void(0);"\o"真人发音"videoHYPERLINK"javascript:void(0);"\o"未添加，点击添加到单词本"n.恢复；复位；王政复辟；归还caffeine['kæfi:n]HYPERLINK"javascript:void