6. Everyone Should Get 7-8 Hours of Sleep Per Night
6. 每個人每晚都要睡夠七八個小時
Everyone's sleep needs are different, and the quality of your sleep matters more than how much time you spend asleep. That said, the National Sleep Foundation offers recommendations based on age group, from newborns who need 14-17 hours of sleep each day to adults 18-64 who should get 7-9 hours each day, and older adults who should get 7-8 hours each day. Children generally need more sleep. A Jawbone study found that people who sleep 8-9.5 hours each night report happier moods the next day.
每個人的睡眠需求是不一樣的,你的睡眠質(zhì)量比睡覺時間長短重要得多.因此,國家睡眠基金會根據(jù)不同的年齡段提出建議,新生兒每天需要14-17小時的睡眠,18-64歲的成人每天7-9小時,年齡更大的人每天7-8小時.孩子一般需要更多的睡眠.Jawbone公司的一項研究發(fā)現(xiàn)每晚睡8-9.5個小時的人第二天情緒會更好.
5. You Feel Sleepy During the Day Because You Didn't Get Enough Sleep 5. 白天犯困說明沒睡夠
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.
一晚上沒睡好,或沒睡,第二天一定會心情不好.但是如果你白天總是疲憊不堪或昏昏欲睡,也許就不是睡眠的問題了.飲食、壓力、潛在的健康問題都可能是原因.即使是過敏或正在服用的藥物都可能擊潰你的能量.當(dāng)然要關(guān)注你的睡眠質(zhì)量,但也要找找有沒有其它因素.
4. Power Naps Will Make You Feel Refreshed
4. 打個高質(zhì)量的盹可恢復(fù)元氣
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,但并不總能讓你恢復(fù)活力.這要看你睡了多長時間,也許你醒來還是昏昏沉沉.如果你想變得精力充沛、頭腦清醒,就睡20分鐘吧.
