为什么你会睡不好？.docVIP

为什么你会睡不好？ 　　Are you tired of waking up more tired than when you went to bed？ Does it seem like a good night’s sleep is more elusive than your half-remembered dreams？ If you’ve been having a tough time falling asleep lately， chances are， the cause is either something you’re doing， or something you’re not doing. Here are some common reasons you’re having a hard time sleeping well. 　　你是否觉得醒来的时候比上床睡觉的时候更累？是否觉得一个好觉比一个依稀记得的梦更加难得？如果你最近一直很难入睡，有可能原因在于你正在做的某些事情或者你没做的某些事情。以下是一些常见的导致睡眠质量差的原因。 　　Nighttime Exercise 　　A casual around-the-block stroll1 with your dog before his bedtime is fine， but a heart-pumping， sweat-dripping cardio workout2 within three hours of your own bedtime is too much. Your body temperature and heart rate naturally drop as you fall asleep―but exercise raises those two body functions， and stimulates your entire nervous system， making it tough to sleep. Instead， schedule your workout for the morning， or hit the gym on your lunch hour. 　　夜间锻炼 　　在你的狗睡觉前牵着它在街区里悠闲地散步没什么问题，但是在你自己就寝前三小时以内做让人心跳加剧、汗流浃背的有氧运动就过头了。当你入睡的时候你的体温和心率会自然下降，然而锻炼会让它们升高，刺激你的整个神经系统，让你很难入睡。因此，将你的锻炼安排在早上，或者在午餐时间去健身房会更好。 　　Room Temperature 　　Most sleep experts recommend keeping your bedroom at a moderate3 18 to 22 degrees at night， but many people like to cut energy costs by turning the thermostat4 down to the freeze zone during the winter， and switching the AC5 off during the summer， leading to a sweltering bedroom. However， your body needs to cool slightly at night for the most refreshing sleep， which is impossible in an overly heated bedroom. A too-cold room， on the other hand， will wake you up. If you don’t want to adjust the thermostat to the comfort zone， then wear thick socks to a well-blanketed bed during cold days， and set up a portable fan next to your bed in the summer. 　　房间温度 　　大多数睡眠问题的专家建议晚上保持卧室温度在舒适的18至22度之间，但很多人为了削减能源开销喜欢在冬季把恒温器调低到冷冻区间，在夏季关掉交流电源，使得卧室闷热。然而，你的身体需要一个稍微凉爽点的环境来进行让人恢复精神的睡眠――在一个热烘烘的卧室里这是不可能的。另一方面，一个太冷的房间又会让你清醒。如果你不想把恒温器调到舒适区，那么在寒冷的日子里就穿厚袜子，把床盖得暖暖的，夏天则在床边放一个便携