Chapter 3 Sleep is important Sleep Matters By
Chapter 3 Sleep is important. Sleep Matters By Mitchel Hardy
The alarm buzzes. A hand emerges from a heap of blankets to slap blindly at the sound–again and again. Finally, you rouse yourself to squint at the dial钟面. With a groan, you realize you’ve slept in睡过头了 for the second time this week. What’s worse, you’re still tired. Sound familiar? If so, chances are you’re not getting enough shut-eye. chances are(that). . . ; there is every chance that…; it is likely that. . . She needs to grab/get some shut-eye. Chances are that they will have finished 她必须补充一些睡眠。 the work by Sunday. 他们很可能会在星 期天之前完成这项 作。
Sleep is a fundamental need shared by more than six billion people. We spend about one-third of our lives sleeping. It takes a healthy sleeper about 10 minutes to fall into the first of four stages of sleep. Stages one and two are lighter periods during which we’re more likely to wake up. Stages three and four are deep sleep, or delta sleep, during which ? our breathing and heartbeat continue to slow and our muscles relax. Rapid eye movement (REM)眼球快速运动 is another form of sleep that can randomly occur during the night. During this phase our brains are active, our heartbeat and breathing are quicker and we’re likely to have vivid dreams. Many studies suggest that good REM sleep enhances memory, although it isn’t conclusively proven yet. Nevertheless, we already have enough reasons to add “get enough sleep” to our “To Do” list. A task list (also to-do list) is a list of tasks to be completed
• In Support of Shut-Eyeof Internal Medicine) 内科学文献(Archives • When we sleep, our cells regenerate. The skin eliminates 出版方:美国医学协会。在医学领域拥有很高的地位。 waste and the body circulates nutrients and hormones. There’s a reason Grandma recommended bed rest for a 创刊: 1883年 cold: that’s when the body’s immunity strengthens, infection-fighters form and strength is conserved to battle 刊期:周刊,每月出版4期,全年出版48期 unwanted invaders. • A good night’s rest promotes faster recovery from injury and illness, increases brain function and reduces stress. A study last January in the Archives of Internal Medicine confirmed that too little sleep might raise the risk of heart disease. Of about 72, 000 nurses, those with five or less daily, yearly hours a night. More were e. g. 39 per centmonthly, more likely to develop heart disease than eight-hour sleepers. Similarly, nurses getting six hours nightly were 18 per cent more likely to develop blocked arteries.
• Lack of sleep causes irritability and inability to concentrate. Sleeplessness is also a major contributor to absenteeism, work inefficiency and car accidents. This is because many of us have disturbed sleep patterns or don’t get enough. Yet our bodies were biologically built to rest. Our Circadian Clock 超交叉神经核 • Our bodies are programmed to know when to hit the sheets. Fading daylight hits the retinas in the eyes, which triggers a message to a bundle of nerve cells in the brain called suprachiasmatic nucleus, or circadian clock. From there, more messages are sent to the rest of the body, telling it to prepare for rest. Our circadian clock is located in the hypothalamus part of the brain, which is also responsible for melatonin production. Melatonin is a hormone that lowers body temperature, causing increased drowsiness.
Victoria, BC: 不列颠哥伦比亚省首府维多利亚市是 个极富英国风情的小岛,位于温哥华岛南岸. As a species, we’re designed to sleep less in brighter months and more in winter. “It’s a hibernation response, ” explains Dr. Peter Bennett, director of the Helios Clinic in Victoria, BC. “Kind of like bears. ” Longer hours of darkness cause more melatonin production, which “kind of” 看作一个普通的副词, 意思是:to some ? makes us tired. So if you’re otherwise healthy but notice (greatmore or small) you sleep at thisextent time of有点儿, the year, 有一些。 that’s normal. On the other hand, many people are susceptible to seasonal kind of a comedy 有一点儿像喜剧 affective disorder (SAD)季节性情感障碍 , a form of depression typified by irritation, fatigue, weight gain and moodiness–definitely not desirable. In this case, various light therapy treatments–getting outside an extra halfhour each day or using special light therapy boxes–have been shown in numerous studies to be effective at reducing symptoms.
Get Your ZZZ's 及物动词 vt. 排列, 把. . . 分等 • She How Muchher Sleep Should We Get? to their grades. ranked students according Everybody’s needs are different. Babies sleep for up to 她按成绩排列学生的名次 18 hours a day. Some people get by on six. Most people need from eight to 10. As we age, we tend to require less, although it’s a very individual thing. It also depends 不及物动词 vi. 排列Getting up five times a night isn’t great; on sleep quality. getsleeping by all the way through is. They ranked high in their class. • 通过;过得去,(勉强)过活 As a society, we generally don’t get enough “zzz”s. Sleep doesn’t rank highly up there with career, money and TV, 他们是班上的优等生。 but it should. Today’s baby boomers get less sleep than How does shegeneration. get by on According such a small salary? the previous to several surveys, teenagers get an average of seven hours a night, 她靠那麽一点儿薪水怎么过活? although most may need eight or nine.
• Are you getting enough? Do you feel refreshed in the morning, or do you guzzle black coffee until noon? You should feel awake when you get up and more than ready greet theisday. Victoria Beckham claims to three sons more. If not, you could be among the one-third of Canadians than enough - and it looks like she's right. who suffer with bouts of insomnia or other sleep problems. 维多利亚曾经对媒体说过: 3个儿子已经足够了。 事实看来,她是对的。 • Nelda O. , a busy executive assistant行政助理 in Vancouver, is one of the lucky ones with ideal sleep patterns. She practices what experts call good “sleep hygiene” by going to bed and waking at roughly the same times–although, she admits, she treats herself a bit by sleeping in on weekends.
• As a result, her body knows when to get up. An early morning meeting? No problem. She programs her body to wake up on time. “I can’t remember the last time I used an alarm clock, ” she says. She’s fresh 精神饱满的 when she wakes, and she has never had any sleeping problems. “It’s restorative. I love to sleep. ” • Sleep doesn’t rank highly up there with career, money and TV, but it should.
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