Having a good sleep

睡个好觉

Nothing feels worse than hearing your alarm clock ring in the morning when your body is screaming for a few extra hours of rest.Given the opportunity, who wouldn’t get more sleep?If I had a choice between a year of unlimited Easter candy and a year of unlimited sleep, I'd say “Bye-bye Cadbury” and “Hello, bed!”
睡几个钟头更让人感到糟糕的了。只要有机会,谁不想再多睡会儿呢？如果能让我在一年内无限制地享用复活节糖果和一年内能享受无限制的睡眠之间做选择的话，我会说“再见，吉百利糖果”和“你好，床！ ”
Many people don’t get as much sleep as they should. Since the invention of the light bulb，people sleep about 500 hours per year less than they used to. Whether we，re kept awake by our partner's snoring or we stay up too late watching TV, we wake up tired, groggy, and cranky. No wonder the coffee industry does so well. Unfortunately, sleep deprivation has some side effects and they can’t all be remedied with a little extra caffeine.
许多人没有得到他们应得的足够的睡眠。自从灯泡发明之后，人们比没有灯泡的时代平均每年少睡500个小时。不管是我们被伴侣的鼾声折磨得睡不着还是因为看电视看得太晚的原因，我们醒来后感觉疲惫不堪、昏昏沉沉、脾气暴躁。无怪乎咖啡行业生意如此兴隆。不幸的是，睡眠被剥夺所产生的一些副作用不是单靠一点额外的咖啡因就能补救的
Sleep deprivation doesn’t just cause mental deficits; our physical abilities are diminished too. Studies have demonstrated that not sleeping can reduce glucose metabolism by as much as 40 percent. We use stored glucose for energy and sleep deprivation can interfere with how the body stores and processes it Sleep-deprived athletes also experience high levels of cortisol, a stress hormone, as well as lower levels of human growth hormone, which is important for muscle repair. The Immune system is also thought to be maintained while asleep; people who don’t get enough sleep tend to be more susceptible to infections and have slower healing times.
睡眠不足不光导致脑部功能缺失，它也会减弱我们的身体行动能力。研究显示不睡觉会降低达40%之多的葡萄糖代谢。我们的身体将葡萄糖储存为备用能源，而睡眠不足干扰了身体储存和处理葡萄糖的过程。被剥夺睡眠的运动员体内的皮质醇含量会很髙——这是一种造成紧张的荷尔蒙，也会出现低水平的人类生长荷尔蒙一该荷尔蒙对肌肉的修复很重要。人的免疫系统也被认为是在睡眠时进行维护的;睡眠不足的人更易于感染疾病而且治愈需要更长时间。
Some of the effects of short-term sleep deprivation can be very similar to the effects of being drunk. In 2000, researchers in New Zealand and Australia found that people who drive after being awake for seventeen to nineteen hours performed worse on tests than people with a blood alcohol level of 0.05 percent, almost the legal limit fox drunk driving. In fact, the US Department of Transportation reports that as many as 100,000 sleep-related auto accidents occur every year.
短期睡眠不足的某些影响与醉酒的后果类似。2000年,新西兰和澳大利亚的研究者们对连续17到19小时不睡觉的人的汽车驾驶测试结果表明，他们比那些血液中酒精浓度达到0.05%的人表现更差,而后者血液中酒精水平几乎就是醉酒驾驶的法律界限。事实上，美国交通部报告每年都有多达10万起与睡眠有关的汽车事故发生。
It’s easy to erase the short-term effects of sleep deprivation-get more sleep. However, when people don’t sleep well for weeks, months, or even years, it can have cumulative effects on their health. Sleep has been shown to be important in regulating blood sugar levels and people who don’t sleep can become increasingly resistant to insulin. Long-term insulin resistance puts extra burdens on the pancreas to produce more, and eventually can result in type 2 diabetes.
短期睡眠不足的副作用是比较容易消除的——补点儿觉就成。然而当人们连着几周、几个月甚至经年睡不好时，这对他们的健康起的副作用就是累积的。睡眠已被证实对规范血糖水平至关重要,而那些不睡觉的人会变得越来越抗拒胰岛素。长期抗拒胰岛素会对胰腺造成额外的负担以迫使它 产生更多的胰岛素,而这最终会导致型糖尿病。
Recent studies have also linked chronic sleep deprivation to obesity. Sleep has an important effect on the hormones ghrelin and leptin, which control hunger and appetite. When we don’t sleep, these hormones can go out of balance, causing us to eat more than we need. Heart disease, high blood pressure, and depression are other diseases that can result from long-term sleep deprivation.
最近的研究也把慢性睡眠不足与肥胖症联系起来。睡眠对脑肠肽和瘦素这两种荷尔蒙有重要影响，而这两种荷尔蒙控制着人的饥饿感和食欲。当我们不睡觉时这些荷尔蒙将会失衡，导致我们吃得比需要的多。长期睡眠不足还会导致心脏病、髙血压和忧郁症。
It’s common to feel a bit tired in the morning, but how do you know if you're truly sleep-deprived? Sleep experts say that if you feel groggy or tired during the day, feel the urge to nap, or if you fall asleep within five minutes of lying down, you could possibly be sleep-deprived. Another symptom of severe sleep debt is the occurrence of “microsleeps”，short bursts of sleep that can happen without a person even realizing it.
早晨起来感到有点疲劳很正常，但是你怎么才能知道你是真的处于睡眠不足的状态呢？睡眠专家们说,如果你整天都感觉昏昏沉沉或疲愈不堪，很想要打个盹儿,或者是你躺下来5分钟内就去见了周公,你很可能就已经处于睡眠不足的状态了。另外一个严重睡眠欠账的并发症是“(多次） 微睡”,那是多次的短促的睡眠状态,它发生时你甚至都不会意识到。
Although most people think they need to sleep for eight hours a night, the amount actually varies from person to person; some are fine with five, others would do better with ten. If you feel like you need more sleep, simple lifestyle changes can help you get more. Missing a few hours of sleep on occasion isn’t the end of the world, because it’s easy to make up the sleep with no lasting side effects. Many people are psychologically adjusted to constantly feeling tired, and in the short-term, their bodies may be able to adjust too. But the long-term consequences of sleep deprivation should be enough to convince anyone to hit the sack.
尽管大部分人觉得他们一晚上应该睡8个小时,实际上该睡多久却因人而异。有些人睡5个小时就成,而另一些人就得睡10个小时才够。如果你觉得你得多睡点儿,稍微改变下生活方式就能帮你办到。偶尔缺几个小时觉没什么大不了的，因为及时补觉并不会产生长期的副作用。许多人对持续疲劳在心理上已经作了调适,而且在短期内他们的身体也能作出调适。但如果是长期的睡眠不足,其所带来的后果应该足以说服任何人赶紧上床睡觉了。