一些對健康有害的睡眠習慣

How was your sleep last night? Let’s check out some sleep habits that may accidentally harm your health.

你昨晚睡得怎么樣？來看看這些可能會不經(jīng)意間損害健康的睡眠習慣吧。

Jump scares from alarms

從鬧鈴聲中驚醒

A young woman shared online that she felt dizzy and threw up after her loud alarm woke her up. It was because the blood supply to part of her brain was shortly blocked， according to her diagnosis record.

The body changes during sleep， making people vulnerable in the early hours， Chris Idzikowski of the Edinburgh Sleep Center told Daily Mail. During the later part of the night， the nervous system is less active and most of the body processes slow down. When a sudden noise occurs， blood pressure， heart rate and breathing will react more rapidly.

Waking up suddenly is not desirable， but it’s difficult for most people to wake up by themselves naturally. A more mild alarm may be helpful， giving the body some time to adjust. Another way can be leaving the curtains half open before sleep—the sunshine in the morning can slowly wake you up.

一個女孩在網(wǎng)上曬出她被巨響的鬧鈴聲吵醒后頭暈、嘔吐的經(jīng)歷。據(jù)她的病歷顯示，醫(yī)生診斷其為短暫性腦缺血發(fā)作。

愛丁堡睡眠中心的克里斯·伊濟科夫斯基在接受《每日郵報》采訪時表示，人體在睡眠過程中會發(fā)生變化，人在清晨時會變得很脆弱。后半夜時，神經(jīng)系統(tǒng)不那么活躍，身體的大部分活動變慢。一旦突然聽到噪聲，人就會血壓升高，心率加快，呼吸急促。

突然驚醒是很不好的睡眠習慣，但大多數(shù)人又很難自然醒來。換一個舒緩點的鬧鈴可能會好一些，給身體一些調(diào)整的時間。還有另一種方法，就是睡前把窗簾拉開一半——清晨的陽光會慢慢將你喚醒。

Sleep late， get up late

晚睡晚起

Although valuing the 8-hour golden rule of sleeping， some young people may go to bed late and then get up late， such as sleeping from 2 am to 10 am. However， this can be problematic since human bodies can tell the time.

“Environmental cues such as temperature and light levels， tell the body what time it is，” expert Nerina Ramlakhan wrote in a book about sleep. Ramlakhan added that waking up late the next day could also lead to sleep inertia， which is a state between sleep and waking. This is why， after oversleeping， people may feel even more tired.

The habit may turn into a disorder called delayed sleep-wake phase syndrome if it is serious enough to affect a person’s study， work and other aspects of life. Special treatments have already been developed to treat the disorder， such as using light to gradually change sleeping patterns.

雖然大家都很重視8小時睡眠的黃金法則，但有些年輕人可能會晚睡晚起，比如從凌晨2點睡到上午10點。然而，這種作息是有問題的，因為人體是可以感知時間的。

“溫度、光線亮度等環(huán)境因素會讓身體了解現(xiàn)在是什么時間。”睡眠專家奈麗娜·拉姆拉克罕在一本關于睡眠的書中寫道。拉姆拉克罕補充說，次日晚起也可能導致睡眠慣性，這是一種介于睡眠和清醒之間的狀態(tài)，也是人們睡過頭后覺得更累的原因。

如果晚睡晚起的習慣已經(jīng)嚴重到影響學習、工作等其他生活方面，就可能會變成睡眠時相延遲綜合征，一種睡眠時間紊亂。研究者已經(jīng)開創(chuàng)了應對這種睡眠時間紊亂的特殊療法，如利用光線逐漸改變睡眠模式。

Word Bank

dizzy /'d?zi/ adj. 頭暈目眩的

Climbing so high made me feel dizzy.

vulnerable /'v?ln?r?bl/ adj. 脆弱的；易受傷害的

She looked very vulnerable standing there on her own.