(单词翻译:单击)
Your body is more affected by losing one hour of sleep than you might think! Make this year's transition easier with these tips.
缺失一个小时的睡眠，身体受到的影响超乎你的想象！采取下面的建议，让今年的转变更轻松。
You Will Need
你需要
Earlier bed and waking times
早睡早起
Sunlight
阳光
Exercise
运动
A melatonin supplement
褪黑激素替代品
Defensive driving
防卫性驾驶法
Leisurely mornings
悠闲从容的早上
Steps
步骤
STEP 1 Get up earlier
1.早点起床
Begin the transition six days before the clock changes by going to bed and getting up 10 minutes earlier each day than the previous one. If you have kids, make them do the same.
时钟开始变化前六天就开始过渡。每天比前一天早十分钟上床睡觉和起床。如果有孩子的话，让他们照做。
STEP 2 Let in the light
2.多点阳光
During those six days, get some sunlight as soon as you get up and avoid light in the hours before bedtime. Controlling light intake helps your body's internal clock adjust to the earlier waking and sleeping times.
在这六天的时间里，起床后立即让阳光进入室内，睡前避免房间里光线太亮。控制光线的进入可以帮助体内生物钟适应更早的起床和睡觉时间。
Avoid naps in the days leading up to the switch.
在时钟即将转变的日子里不要午睡。
STEP 3 Get some exercise
3.进行锻炼
Get some exercise on the afternoon before the 2 a.m. time change, like a brisk, 30-minute walk. Exercise releases serotonin, which helps advance your biological clock.
在下午2:00时间转变之前，下午做一些运动，比如轻快的30分钟的散步。运动可以产生血清素，帮助改进生物钟。
Forego exercise within three hours of bedtime; it may interfere with your ability to fall asleep.
睡前三小时内不要运动，否则会干扰你入睡。
STEP 4 Take melatonin
4.服用褪黑激素
Take a melatonin supplement four or five hours before you go to bed on the night of the time change, to help you fall asleep; it's sold over-the-counter at drug stores.
即将改变时间的当天夜里上床睡觉前四五个小时服用褪黑激素替代品，帮助你入睡。药店专柜有售。
STEP 5 Don't drive drowsy
5.驾车时不要昏昏欲睡
On the day of the time adjustment make sure you're well rested before driving, and drive defensively. Studies show that car accidents increase the Monday after the clocks are pushed forward.
时间调整的当天，驾车前确保得到充分的休息，驾车要谨慎。研究发现，时钟提前后的星期一交通事故会增加。
STEP 6 Don't rush off
6.不要匆忙
Take your time getting to work that first week after the clocks are reset, even if it means you're late. Swedish researchers found that heart attacks increase during the week after daylight saving time begins. So make that your excuse to slow down for a few mornings; you've got the whole rest of the year to rush out the door.
时钟重新设置后的第一个星期要悠闲从容地去上班，即使你可能会因此迟到。瑞典研究人员发现，夏令时开始之后的一个星期心脏病增加。所以，把这作为未来几个早上动作慢下来的借口。你有未来一整年的时间来匆匆出门。
Benjamin Franklin came up with the idea of daylight saving time in 1784, but it was not adopted until World War I, as an energy-saving measure.
1784年，本杰明·富兰克林提出了夏令时的概念，但是直到第一次世界大战时才予以采用，作为节约能量的措施。
视频听力译文由可可原创，仅供学习交流使用，未经许可请勿转载。
