Tell me what time you wake up and I will reveal what type of person you are! No, I am not a fortune teller but there is now evidence to show your sleep patterns reveal a lot about your lifestyle and personality. It can affect your mood, weight control and productivity at work.
给我说说你的起床时间，我就能告诉你你属于哪种类型的人！不，我不是名预言家，但是有证据表明，你的睡眠模式可以显示出你的生活方式和个性。睡眠能影响你的心情、体重控制和工作效率。
Here are five different types of sleep patterns. Which one do you fit into?
下面是五种不同的睡眠模式。你属于哪一种？
1. Are you a morning person?
你是不是早起型的人？
If you like waking and getting up early, you are more likely to shine in the morning and get lots of things done. Your bedtimes are regular and do not vary wildly on the weekends. You like to have a decent breakfast which sets you up for the day. Evenings are less productive for you and you may feel like going to bed very early.
如果你喜欢很早醒来并起床，你很有可能在早晨效率较高，可以做很多事情。你睡觉的时间很有规律，即使是周末也没有太大的变化。你喜欢有一顿丰盛的早餐，它会让你精神一整天。晚上你的效率不高，你可能想早点上床睡觉。
2. Are you a napper?
你是不是睡午觉型的人？
Some people love a nap in the afternoon. Italian and Spanish timetables have taken this into account, since time immemorial. It is also due to climatic reasons. However, things are changing and there is a proposed labor reform in Spain to shorten the working day by eliminating the siesta! Even if you do not want or need a full siesta of an hour or so, a nap may benefit you.
有些人喜欢下午睡上一小觉。很久以前，意大利和西班牙的作息表就考虑到了这一点。当然也有气候方面的原因。但是，事情在不断变化，西班牙有一项劳动改革提议去除午睡来缩短工作时间！事实上，即使是你不想或不需要一小时的午睡，睡上一小觉对你来说也是很有益处的。
If you work for an enlightened company, they now provide nap rooms for you to have a snooze, because experts say this can increase productivity, reduce stress and fatigue and lessen the risk of heart disease.
如果你在一家开明的公司上班，他们都给你提供午睡室，让你在里面睡一会儿，因为专家说这样做可以提高工作效率，减轻压力和疲劳，并降低心脏病的风险。
3. Are you an evening person?
3.你是不是晚睡型的人？
If you are in this category, you may like to burn the midnight oil and party, study or work into the early hours because that is when you feel much more energetic. You prefer to work out in the evenings and you almost always need an alarm clock to wake you up. You do not go in for hearty breakfasts and you are pretty relaxed in regard to mealtimes.
如果你属于这种人，你可能喜欢熬夜和聚会， 一直学习或工作到凌晨， 因为那段时间你会觉得更有精力。你喜欢晚上工作，基本上靠闹钟叫你起床。你对丰盛的早餐并无多大兴趣，用餐时你会相当随意。
4. Do you sleep most during the weekend?
你是不是把周末的时间都用来睡觉了？
Many people struggle through the week on about 4-6 hours a sleep a night because of work pressure, long commutes and late nights. To make up your sleep deficit, you may sleep very late on the weekends or spend an afternoon in bed. The good news is this can partially help you to recover. The bad news is this is not a valid long-term strategy and does not always work to get you back to normal. This irregular type of sleep pattern can negatively impact:
很多人由于工作压力、通勤时间长和熬到深夜，每晚只睡4-6小时来撑过工作日。为了补觉，你可能周末睡到很晚或一下午都躺在床上。好消息是这样能在一定程度上帮你恢复。坏消息是这样不是一个有效的长期策略，并不是总能让你恢复正常。这种不规律的睡眠模式对下面的这些有负面影响：
Your immune system
你的免疫系统
Mood swings
心情波动
Attention span and focus
注意力的持续时间和专注力
Increase food cravings which will lead to obesity
增加对食物的渴望从而导致肥胖
This was the result of some research carried out by the Penn State University College of Medicine.
这是宾夕法尼亚州立大学医学院一些研究的结果
5. Do you find it difficult to wake up?
你是不是觉得很难睡醒？
There could be many reasons for this. It may be you are going to bed too late or you have a disturbed sleep pattern, caused by barking dogs or a snoring partner. There may be issues with insomnia, restless legs or sleep apnea. Your problem now is you have a very short time to get up, dressed and out of the house. This can be very stressful.
当然可能有很多原因。可能是你睡得太晚了或由于狗叫或爱人打鼾导致你的睡眠模式受到了干扰。也可能是失眠、多动腿或睡眠呼吸暂停综合症。你现在的问题是你要在很短的时间内起床、穿衣和走出屋子。这对你来说可能压力很大。
If you are fed up with loud alarm clocks, try a dawn simulator or a clock fitted with aromatherapy beads which can range from coffee to lavender. Some sadistic inventors have come up with a flying clock which takes off from the bedside table once it rings. Then, you have to chase it round the room and catch it before it stops bleeping. Not my ideal alarm clock!
如果你受够了吵闹的闹铃，可以试试带有黎明模拟器的钟表或带有香薰珠子的钟表。带香薰珠子的钟表上的指针可以从咖啡味的珠子指向薰衣草味的珠子。有一些疯狂的设计师设计出会飞的闹钟，一旦闹钟响了，它就从床头柜上飞起来。然后，你就得满屋地追它，追到它后它才能停止发出哔哔的声音。这可不是我理想中的闹钟！
Whatever type of sleep pattern you match, there is still the problem in getting up as painlessly as possible. Here are suggestions to make it less traumatic. If you are one of those rare types who can jump out of bed, ready to go, then skip this bit!
无论你属于哪一种睡眠类型， 都希望能够不费劲就起床。下面的这些建议会让起床变得容易一些。如果你是能轻易起床的奇葩，请略过下面的内容。
Buy an alarm clock with a pleasant sound or with one of the new features mentioned above.
买一个能发出悦耳声音的闹钟或具有上面提到的一些特点的闹钟。
Forget the snooze button – the sleep quality is rubbish.
别想着打盹——睡眠质量太差。
Set the alarm to go off at the latest practical moment.
让闹钟在最适合的时刻响起。
Try stretching exercises before actually getting up.
在真正的起床前试试伸展运动。
Exercise if you feel like it – it works for some people in giving them an energy boost.
如果你喜欢运动就运动一下吧——运动对有些人很管用，能让他们更有活力。