睡眠不足还会带来不菲的代价。据哈佛大学医学院的一项研究显示,睡眠不足导致生产效率低下,仅此一项每年就给美国经济造成630亿美元的损失。问题不止是人们因睡眠不足而翘班,更大的问题是人们在睡眠不足的状态下继续工作。一位一直研究这个问题的科学家称,少睡四个小时造成的损害与喝六瓶啤酒不相上下。据美国国家睡眠基金会的一项调查显示,约有三分之二的被研究者在工作日晚上睡眠不足。
However, if you are able to get an additional hour of sleep tonight, it can make the difference between a miserable day and a good one. A small adjustment, even 15 or 30 minutes, could make or break your next day. The key is to aim for somewhere between seven and nine hours of quality sleep per night. While getting this much sleep each night is easier said than done, there are a few small tricks to improve your odds of a good night’s sleep.
不过,如果你今晚能够多睡一个小时,明天就会是一个美好的一天,而不是痛苦的一天。小小的调整,哪怕是15分钟或30分钟,都可能使第二天你的状态有天壤之别。关键是争取每天晚上能有七到九小时的高质量睡眠。尽管每天睡这么长时间的觉说起来容易、做起来难,但有一些小窍门可以帮助改善你的睡眠。
What you do in the hours before bed could matter most. More than 90 percent of Americans admit to using electronic communications in the hour before bed. This is an obvious problem in terms of allowing things like late-night messages to enter your thoughts. What you may not realize is that the light from these devices alone could also suppress your melatonin levels by as much as 20 percent, which is a more direct threat to your sleep. To avoid these issues, impose a moratorium on all electronic devices in the hour before your normal bedtime and be cautious about bright light from any sources in the hours before bed.
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