关于睡眠的10大误解和迷思

5. You Feel Sleepy During the Day Because You Didn’t Get Enough Sleep 5. 白天犯困说明没睡够

One night of bad sleep—or no sleep—can definitely make you feel awful the next day, but if you’re consistently tired or feel sleepy during the day, sleep might not be the issue. Your diet, stress, or an underlying medical problem could be the cause. Even allergies or the medications you’re taking could zap your energy. Consider your sleep quality, of course, but also look into other possible causes.
一晚上没睡好，或没睡，第二天一定会心情不好。但是如果你白天总是疲惫不堪或昏昏欲睡，也许就不是睡眠的问题了。饮食、压力、潜在的健康问题都可能是原因。即使是过敏或正在服用的药物都可能击溃你的能量。当然要关注你的睡眠质量，但也要找找有没有其它因素。

4. Power Naps Will Make You Feel Refreshed
4. 打个高质量的盹可恢复元气

Naps are awesome, but they’re not all equally restorative. Depending on how long you nap, you might end up feeling groggy when you wake up. Aim for about 20 minutes if you want a boost in energy and mental alertness.
打盹的作用很神奇，但并不总能让你恢复活力。这要看你睡了多长时间，也许你醒来还是昏昏沉沉。如果你想变得精力充沛、头脑清醒，就睡20分钟吧。

3. You’re Either a Morning Person or a Night Owl (and Morning People Are More Productive)
3. 你要么是个早起的鸟儿，要么是个夜猫子（且早起的人效率更高）

Most people think of themselves as either morning “larks” or night owls, but there’s more to sleep cycles than that. People have different energetic times during the day that aren’t necessarily tied to our preference for sleeping late or getting up early. And you know that saying “the early bird gets the worm”? While our society—the workplace and school systems—seem to reward morning people, night owls can be just as productive and creative as their counterparts. In fact, doctors say schools should start later in the day for the health of students, who aren’t getting enough sleep. (I’d be up for later workday start times too.)
大多数人都认为自己不是早起的鸟儿就是夜猫子，但睡眠周期不只是这些。人们一天之中精力充沛的时间各不相同，与喜欢睡得晚一点或早一点关系并不大。你知道有句俗话叫“早起的鸟儿有虫吃”吗？我们的社会——工作单位和学校，似乎都鼓励早起，但是夜猫子可以像早起的人一样高效且富有创造力。实际上，医生说现在的学生睡眠不足，学校应该把上学的时间推迟一点，这样有益于学生健康。（我觉得也应该把上班的时间推迟一点。）

2. You Can Catch Up on Sleep on Weekends
2. 周末可以补觉

When we lose sleep during the week, we accumulate a kind of sleep “debt.” Think you can pay that debt back by sleeping in on Saturday and/or Sunday? Not so fast. This might actually make you sleepier the next week. Instead of waking up later on the weekends, you’re better off going to sleep earlier or perhaps taking a nap in the afternoon.
如果我们工作日期间没有睡够，我们就欠下了睡眠“债”。你想的是周六日多睡一点就可以偿债吗？并不尽然，而且你下周很可能会更困倦。与其周末睡懒觉，你还不如早点上床，或者睡个午觉。

1. Snoozing Buys You Sleep Time
1. 小睡会增加睡眠时间

Finally, this might be painful to admit, but snoozing your alarm will only make you feel worse. It doesn’t give you more time to finish sleeping but instead jolts you out of an even deeper part of your sleep cycle after you’ve dozed off between snoozes. And then you’re a zombie for the rest of the day. So stop snoozing and drag yourself out of bed. You’ll have a better day and perhaps sleep better at night.
最后，尽管承认这点可能挺痛苦的，但把闹钟设置为催醒模式，你只会感觉更糟。小睡并不会增加完整的睡眠时间，闹钟响了你又睡过去，甚至会睡得更熟，闹钟再次响起会吓你一跳。然后这一天都是迟钝呆滞的状态。所以不要再睡了，挣扎着起床吧。这样你白天会过得更好，晚上也许还睡得更香。

Vocabulary

insomnia: 失眠
zap: 攻击；打败
groggy: 昏昏沉沉的
jolt: 使摇晃；使震惊