在小空间环境中的工作和睡眠问题

From VOA Learning English, this is the Health & Lifestyle report.
来自VOA学习英语，这是健康与生活方式报道。

Working from home in a small apartment is fine during the day.
白天在小公寓里远程工作没问题。

But when nighttime comes, it may be more difficult to turn off work and get a good night's sleep.
但当夜晚来临时，可能更难停止工作并获得良好的睡眠。

This can be especially difficult in a studio apartment.
在单间公寓里尤其困难。

In a studio apartment, the living room, kitchen and sleeping area are all in one room.
在单间公寓里，客厅、厨房和睡眠区都在一个房间内。

These kinds of apartments are common in large cities with a high cost of living.
这类公寓在生活成本高的大城市中很常见。

With electronics, kitchen items, clothes and books all in one space, it can be hard to create a restful place for sleep.
电子设备、厨房用品、衣物和书籍都在一个空间里，很难创造一个安静的睡眠环境。

Kim Cook, a reporter for the Associated Press, asked sleep experts and interior design experts for advice on how to work productively and sleep well in a small one-room area.
美联社记者金·库克向睡眠专家和室内设计专家请教了如何在小单间里高效工作和良好睡眠的建议。

Be honest about how you live
对你的生活方式要诚实

Everyone needs good sleep to stay healthy.
每个人都需要良好的睡眠来保持健康。

“The primary rule, maybe the only rule of small space design, is people have to be honest about how they really live,” says Olivia Hosken.
“关于小空间设计的主要规则，或许是唯一的规则，就是人们必须对他们的生活方式诚实，”奥利维亚·霍斯肯说。

She is deputy managing editor of House Beautiful.
她是《美丽家居》杂志的副主编。

She adds that when you have limited space, you need furniture that works well in the room.
她补充说，当你的空间有限时，你需要适合房间的家具。

A good bed is important for good sleep
一张好的床对良好睡眠很重要

She suggests spending money on a high-quality bed.
她建议花钱购买一张高质量的床。

Even better is a high-quality sleep sofa that can double as a bed and couch.
更好的是一张高质量的睡眠沙发，可以兼作床和沙发。

She does not suggest big tables or chairs that you may not use.
她不建议购买你可能不会用到的大桌子或椅子。

Andrea Morris is an interior designer with Lancaster Place Interiors in Wilmington, North Carolina.
安德里亚·莫里斯是北卡罗来纳州威尔明顿Lancaster Place Interiors的室内设计师。

For studio apartments, she likes wall beds.
对于单间公寓，她喜欢壁床。

These can be folded up next to a wall when not in use.
这些床在不使用时可以折叠靠在墙边。

They are better known as Murphy beds, named after William Murphy.
这些床更为人知的是墨菲床，以威廉·墨菲命名。

He came up with this idea in 1900 while living in his own studio apartment in San Francisco, California.
他在1900年住在加利福尼亚州旧金山的单间公寓时想出了这个主意。

Create a sleep area
创建一个睡眠区域

To separate your sleep area from the rest of the apartment, you can purchase a freestanding screen or room divider.
为了将睡眠区与公寓的其他区域分开，你可以购买一个独立的屏风或房间隔断。

And as much as you can, keep your sleep area strictly for sleeping, experts say.
专家建议，尽可能将睡眠区严格用于睡眠。

Jeff Kahn is co-founder of the Chicago-based sleep-research company Rise Science.
杰夫·卡恩是位于芝加哥的睡眠研究公司Rise Science的联合创始人。

His company developed a sleep-tracking app called Rise.
他的公司开发了一款名为Rise的睡眠追踪应用。

His suggestion is to “avoid doing work or anything stressful from your bed.”
他的建议是“避免在床上工作或做任何有压力的事情。”

He said that this helps the brain connect your bed with only sleep rather than wakefulness and work.
他说，这有助于让大脑将床与睡眠联系起来，而不是与清醒和工作联系起来。

However, that is not always possible.
然而，这并不总是可能的。

If you use your bed during the daytime, you can do small things to keep daytime tasks and sleep separate.
如果你在白天使用床，你可以做一些小事来区分白天的任务和睡眠。

Lisa Strauss is a psychologist and expert in sleep disorders.
丽莎·施特劳斯是一位心理学家和睡眠障碍专家。

She suggests using one side of the bed for reading and the other for sleeping.
她建议用床的一侧来阅读，另一侧来睡觉。

You can also bring out special blankets and pillows used only for sleeping.
你还可以拿出只用于睡眠的特殊毯子和枕头。

Freshen the air. Lower the lights. Cut the noise.
清新空气。调暗灯光。降低噪音。

Kahn also suggests keeping a clean, peaceful environment.
卡恩还建议保持一个干净、平和的环境。

For starters, he says to make sure the air flow is good.
首先，他说要确保空气流通良好。

“Make sure your space is well ventilated, and consider an air purifier,” says Kahn.
“确保你的空间通风良好，并考虑使用空气净化器，”卡恩说。

He adds that this is especially important if you cook and sleep in the same place.
他补充说，如果你在同一个地方做饭和睡觉，这尤其重要。

Another interior expert is Mia Ingui.
另一位室内专家是米娅·英圭。

She is editor at Spruce, a home design website.
她是家庭设计网站Spruce的编辑。

She suggests using calming smells like lavender or chamomile at bedtime, to “set the tone for restful sleep.”
她建议在睡觉时使用像薰衣草或洋甘菊这样的舒缓气味，以“营造安眠的氛围”。

Also, be sure that computer, TV, and other electronic screens are turned off.
另外，确保电脑、电视和其他电子屏幕关闭。

In a small room, these devices are probably a short distance from the bed.
在小房间里，这些设备可能离床很近。

Their light at night can affect our internal clocks, or circadian rhythm.
它们在夜间的光线可能会影响我们的生物钟，或昼夜节律。

Do not forget about the sounds these devices make.
不要忘记这些设备发出的声音。

If the buzz of nearby devices, appliances, or street sounds keep you awake, consider a noise machine.
如果附近设备的嗡嗡声、家电声或街道声让你无法入睡，可以考虑使用噪音机。

Ingui likes the Hatch Restore, a “sunrise lamp” that provides soothing sounds and lights up slowly in the morning.
英圭喜欢Hatch Restore，一种“日出灯”，它提供舒缓的声音，并在早晨缓慢点亮。

You can also buy noise cancelling curtains.
你还可以买隔音窗帘。

These cut down on outside noises.
这些窗帘可以减少外部噪音。

Keep things clean and organized
保持整洁有序

Andrea Morris, the home designer, says one thing to avoid when it comes to studio living is leaving beds unmade.
家居设计师安德里亚·莫里斯说，关于单间生活要避免的一件事是床铺不整。

“It's amazing how much better you feel after a hard day entering a space with a made bed,” she said.
“经过一天的辛苦工作，进入一个整理好的床铺空间，你会感觉好得多，”她说。

At night, she suggests putting away electronics.
晚上，她建议把电子设备收起来。

Side tables with plugs and ports for electronics help you store devices and keep things tidy – or organized and clean.
带有插头和电子设备接口的边桌可以帮助你存放设备并保持整洁——或有条理和干净。

This is another example of choosing furniture that has multiple uses.
这是选择多用途家具的另一个例子。

Choose multi-use, storable bedding
选择多用途、可储存的床上用品

If it difficult to control your studio apartment's heating and cooling,
如果你很难控制单间公寓的供暖和制冷，

Ingui recommends choosing materials for bedding that let the skin breathe.
英圭建议选择让皮肤呼吸的床上用品材料。

Such materials can keep you cool in warm weather and warm in cooler temperatures.
这种材料可以在炎热的天气保持凉爽，在寒冷的天气保持温暖。

She also suggests buying several pieces of bedding that are easy to store rather than big, bulky blankets.
她还建议购买几件易于存放的床上用品，而不是大而笨重的毯子。

Studio apartments often do not have a lot of storage.
单间公寓通常没有太多的储物空间。

With some thoughtful choices, your small space can have the feeling we all want from home life: calm, clean and good for both working and sleeping.
通过一些周到的选择，你的小空间可以拥有我们所有人都希望的家庭生活氛围：平静、整洁，既适合工作又适合睡眠。