10个坏习惯：让你更健康更快乐更成功

You may have been led to believe that ‘early to bed, early to rise’ was the best way of organizing your sleep, and may have come to think that having a lie-in is a bad habit. But research by Japanese endocrinologists shows that people who wake up before 5am may put themselves at risk of cardiovascular disease. Hardened arteries, heart attack, stroke, high blood pressure, and obesity were more likely in people who got up earlier, scientists found. These findings held true, even though the amount of sleep was the same. Research at Stanford University previously concluded that the most restorative sleep occurs between 2:00 a.m. and 6:30 a.m.
你可能一直信以为真，觉得“早睡早起”才是最佳作息方式，而且还觉得睡懒觉是个坏习惯。但是，日本内分泌专家的研究发现，5点之前起床的人可会具有患心血管疾病的风险。而且，科学家发现，起得比较早的人更有可能患上动脉硬化、心率衰竭、中风、高血压和肥胖症。尽管早起和晚起的睡眠时间差不多，但以上研究发现依旧成立。先前斯坦福大学的研究总结表示，最佳质量睡眠发生的时间是凌晨2点至早上6:30。

If you have to be woken by an alarm clock, this shows that you haven’t got enough sleep. Respect your natural sleep cycle, by going to sleep when you’re tired and letting yourself have as much sleep as you need.
如果你必须由闹钟闹醒才起床，那就说明你没睡够。所起，请遵循自己的自然睡眠规律，累了就去睡，然后尽可能睡饱。

7. Fidgeting Improves Alertness
坐立不安可以提高警觉性

Fidgeting may seem like a sign of restlessness but when you’re doing it, you’re actually trying to make the brain more alert and focused. Just as you yawn when tired to bring more oxygen in to keep the brain awake, when you fidget, you’re trying to self-stimulate in order to boost mental and physical alertness. And fidgeting is a really effective way of increasing attention. Studies show that this particular habit improves your working memory performance. If you’re not convinced by that, then consider that fiddling and fidgeting also speeds up your metabolism, helping your body to stay fit.
坐立不安可能看上去比较心浮气躁，但事实上，这时你在潜意识里让大脑保持警觉专注。这就好比你通过打呵欠吸进更多氧气来保持大脑清醒一样，当你坐立不安时，你其实是在自我刺激，以便保持身心的警觉性。而且，坐立不安是获取更多关注的有效方法。研究表明，这一特殊习惯有助于提高记忆力。如果你不信，那你可以考虑这一点：坐立不安可以加速新陈代谢过程，进而使你保持身心苗条。

If you feel bored, tired, or your attention to a task is waning, try doodle, twiddle your thumbs, or tapping your foot to bring your focus back.
如果你感到困倦，或者对任务的集中力开始下降，可以尝试信手涂鸦、拨弄手指，或者踢踢脚，这样可以让注意力再次集中起来。

8. Throwing Tantrums Reduces Tension
大发雷霆可以缓解紧张情绪

Angry outbursts can be habitual for some people. They seem to always throw a wobbly if they don’t get their own way. Expressing small amounts of anger can help to relieve tension and stress in a healthy way, and can help you stop bottling up your frustration and turning it against yourself. Unexpressed anger can turn into anxiety or sadness, and researchers at Carnegie Mellon University revealed that anger is a healthier emotion because it produces less cortisol than fear.
对有些人而言，大发雷霆可能已经习以为常了。如果事与愿违，他们似乎总会大发一通脾气。偶尔发泄一下愤怒可以很好地缓解紧张和压力，还能使你免于沮丧和自责。压抑着的愤怒会转化为焦虑或悲伤。卡内基梅隆大学的研究人员发现，愤怒其实是比较健康的情绪，因为较之于恐惧，愤怒所产生的皮质醇要少得多。

Keep your tension levels low by expressing anger in healthy ways; a mini-rant, punching a pillow, or pounding the streets during an angry run, are all good ways of letting out stress.
所以，你可以用积极的方式表达自己的愤怒，进而缓解紧张情绪。稍微吼两句、挥几拳枕头或啪嗒啪嗒跑步都是缓解压力的好方法。

9. Social Media Keeps You Accountable
社交媒体使你对自己更负责

So many people have the bad habit of checking social media sites at every opportunity. But having a social media presence can help you behave better and stick to your goals. Research shows that announcing intentions on social networking sites allows an individual to more easily stick to their plan. And if you’re checking social media often, you’re helping others to stay on track, too.
很多人都有时不时登陆社交网站的坏习惯。其实，参与媒体社交有助于自我监督，进而更坚定自己的目标。研究表明，如果在社交网络上说出自己的目标，人们会更容易坚持实现相应计划。而且，如果你经常刷新社交媒体，你其实也在帮助别人坚持目标。

If you have an important goal you want to achieve, announce it on Twitter and Facebook so others can keep you accountable and cheer you on.
如果你想实现某个重大目标，可以尝试在推特网或脸谱网上说出来，这样别人也可以监督并鼓励你了。

10. Daydreaming Helps You Solve Problem
白日梦可以帮你解决问题

Sometimes if you focus too hard on a problem, you can end up more confused and stuck than before. Using conscious thought means you can become too rigid and limited in your thinking. While daydreaming is sometimes thought of as a form of procrastination or non-commitment, researchers have found that it could actually help you to think outside the box to solve tough problems. Scientists at University of British Columbia scanned the brains of people when they daydreamed and found that the habit activated brain regions linked with problem-solving abilities.
有时如果你太专注于某个问题，反倒变得更加困惑无助。有意识的思考会使你太刻板地陷在自己的思维框框里。虽然白日梦有时候被认为是一种拖延和不负责的形式，研究人员却发现，它其实可以帮助人们跳出思维框框并解决棘手问题。不列颠哥伦比亚大学的科学家扫描了人们做白日梦时的大脑活动，结果发现，这一激活大脑区域的习惯和解决问题的能力大有关联。

The reason why daydreaming is so powerful is that the thoughts you have come from your unconscious mind. You can encourage your unconscious to be activated by using hypnosis or performing a task you know so well that your mind is free to wander.
白日梦之所以具有如此神奇的力量，原因在于你的一切想法都源于潜意识思维。你可以通过催眠或万分专注于某个任务的方式来激发自己的潜意识思维。