托福阅读【背景机经】：提高睡眠质量有方法.doc

托福阅读【背景机经】：提高睡眠质量有方法 小马过河为大家准备了“【托福阅读】背景机经：提高睡眠质量有方法”， 供各位备考托福的考生们参考使用，来提高自己的托福成绩！免费咨询电话：400-0123-267。 　　Sleep is essential if you want to live a healthy and happy life. But what happens if you live a hectic life which prevents you from getting your 8 hours? Thats when sleep quality over quantity comes into play. 　　如果你想过一种健康幸福的生活，睡个好觉是必不可少的。如果繁忙的生活不能让你睡足8小时，那要怎么办?在这个时候，相比睡眠时间长短，睡眠质量就更为重要了。 　　To make up for lost hours of sleep you must improve your sleep quality in the following ways: 　　为了弥补失去的睡眠时间，你必须要在以下方面提高你的睡眠质量： 　　1. Do Some Light Reading Instead Of Watching TV 　　做一些轻松阅读而不是看电视 　　Over 50% of America switch on the TV before they go to bed. TV disturbs your natural sleep habits by making you stay up longer than you usually would, especially if you are watching something of a violent or exciting nature. 　　超过50%的美国人在上床睡觉前会打开电视。在夜里看电视会让你睡得比平时晚，于是影响了你的自然睡眠习惯，特别是如果你观看的是暴力或惊心动魄的场面。 　　TV also disrupts the natural release of melatonin in the body, melatonin is responsible for regulating sleep cycles and helping you fall asleep at night. The human body is naturally accustomed to feel drowsy when the sun goes down and when it starts to get dark. By switching on the TV you fool your body into thinking its still daytime, this is caused by the huge backlight in the TV. 　　电视也会扰乱体内褪黑激素的自然释放，褪黑激素具有调节睡眠周期及在晚上助你入眠的作用。当太阳落下，天色开始变暗，人体自然而然会昏昏欲睡。打开电视，你会让你的身体误以为仍然是白天，这是由电视里的巨大背光造成的。 　　Instead of switching on the TV read a book, but make sure its a hard copy not an ebook, as most e-readers have strong backlights. Light reading before bed can help you fall into a deep sleep quickly. 　　选择看书而不是打开电视，但一定要是纸质书，不是电子书，因为大多数电子阅读器有强烈的背光。睡觉前的放松阅读可以帮助你快速进入深度睡眠。 　　2. Avoid Caffeine 6 Hours Before You Sleep 　　睡觉前6小时内避开咖啡因的摄入 　　Having a cup of coffee within a few hours of bed time can have you tossing and turning for hours when your trying to sleep. Coffee isnt the only caffeine containing product, avoid chocolate, tea, pre-workout supplements and soda. 　　在睡前几小时内喝一杯咖啡会在你想入睡时让你辗转反侧数小时。咖啡并不是唯一含咖啡因的产品，请避免喝