本期導(dǎo)讀：昨晚你睡得好嗎？當(dāng)很多人被問到這一問題時(shí)，回復(fù)的答案都是：不好！根據(jù)《2021運(yùn)動與睡眠白皮書》顯示，目前中國有超3億人存在睡眠障礙，中國成年人失眠發(fā)生率高達(dá)38.2%。你是“睡眠焦慮”大軍中的一員嗎，趕快進(jìn)入今天的外刊雙語閱讀吧！

Should I worry about how much sleep I’m getting?

題材：健康與生活類

出處：The Guardian《衛(wèi)報(bào)》

[1] Of all the things to worry about in life, sleep may be the most pernicious. Most things you either can directly control (your booze intake, Twitter consumption, exercise regime) or you can’t (pollution, bees dying, malevolent artificial intelligence). But sleep sits right in the middle: even if you feel as if you are giving yourself enough, are you really? Is it the right sort? And then, of course, there’s always the worry that the worrying itself is a problem – by stressing yourself out about shut-eye, are you making things worse?

譯文【在生活中需要擔(dān)心的所有事情里，睡眠可能是最有害的。大多數(shù)事情你要么可以直接控制(你的飲酒攝入量、推特消費(fèi)、鍛煉養(yǎng)生法)，要么你不能控制(污染、蜜蜂死亡、惡意的人工智能)。但睡眠恰好位于二者之間：即使你覺得你給了自己足夠的睡眠，但是你真的做到了嗎？是正確的方式嗎？當(dāng)然，還有一種擔(dān)心，即擔(dān)心本身就是一個(gè)問題——在睡眠問題上給自己施加壓力，是不是讓事情變得更糟了?】

[2] First, take a deep breath. To start with the basics: if you are getting anywhere from seven to nine hours a night, you’re probably fine. “Some people can get away with as little as six hours a night, or might need as much as 10, but those are generally extreme cases,” says Jason Carter, dean of Baylor University’s Robbins College of Health and Human Sciences. “I would start to get concerned with consistently sleeping less than seven hours a night, and really concerned if it dropped to six or below.”

譯文【首先，深吸一口氣。從最基本的開始：如果你每晚睡7到9個(gè)小時(shí)，你可能就沒問題。貝勒大學(xué)的羅賓斯健康與人文科學(xué)學(xué)院院長杰森·卡特說：“有些人每晚只需要睡6個(gè)小時(shí)，有些人可能需要多達(dá)10個(gè)小時(shí)，但這些通常都是極端的情況。”“如果每晚睡眠時(shí)間始終少于7個(gè)小時(shí)，我就會開始擔(dān)心，如果睡眠時(shí)間少于6個(gè)小時(shí)或更少，我會非常擔(dān)心。”】

[3] As for the Donald Trumps and Margaret Thatchers of the world, proudly claiming that they were burning the midnight oil to fit all their responsibilities in, it’s not good news: “Based on multiple empirical studies, even those that get four hours of sleep are likely causing cardiovascular and metabolic damage to the body,” says Carter. “That may take years to manifest, even if they appear to be high-functioning on a day-to-day basis.”

譯文【至于世界上像唐納德·特朗普和瑪格麗特·撒切爾這樣的人，他們自豪地宣稱自己為了履行身上所有的職責(zé)正在通宵達(dá)旦，這可不是什么好消息:“根據(jù)多項(xiàng)實(shí)證研究，即使是那些每天只睡4個(gè)小時(shí)的人，也可能對身體造成心血管和代謝損傷，”卡特說。“這可能需要數(shù)年時(shí)間才能顯現(xiàn)出來，即使他們在日常生活中表現(xiàn)得很好。”】

[4] But when does this start to become a problem? After all, plenty of people have the odd work sprint – or a baby – and go for days, or sometimes months, without getting their regular hours in. “A random day once in a while isn’t anything to worry about,” says Dr Marie-Pierre St-Onge, director of Columbia University’s Center of Excellence for Sleep and Circadian Research. “That’s what we would describe as transient insomnia. Chronic insomnia occurs when you spend three months or more without regular sleep, and that is when I would start to be concerned.

譯文【但這什么時(shí)候開始成為一個(gè)問題呢?畢竟，很多人都有偶爾的工作沖刺——或者有了孩子——幾天，有時(shí)幾個(gè)月都沒有正常的工作時(shí)間。哥倫比亞大學(xué)睡眠與晝夜節(jié)律研究卓越中心主任瑪麗-皮埃爾·圣翁熱博士說:“某天偶然出現(xiàn)這樣的情況沒什么好擔(dān)心的。”“這就是我們所說的短暫性失眠。當(dāng)你連續(xù)三個(gè)月或更長時(shí)間沒有規(guī)律的睡眠時(shí)，就會出現(xiàn)慢性失眠，這就是我開始擔(dān)心的時(shí)候。】

[5] “One useful definition of overall sleep health is the RU-Sated framework, which assesses six key dimensions of sleep that have been consistently associated with health outcomes. These are regularity, satisfaction with sleep, alertness during waking hours, timing of sleep, sleep efficiency and sleep duration.”

譯文【“RU-Sated框架可以給整體睡眠健康下一個(gè)有用的定義，該框架評估了與健康結(jié)果始終相關(guān)的睡眠的六個(gè)關(guān)鍵方面。這些方面包括規(guī)律性、睡眠滿意度、清醒時(shí)的警覺性、睡眠時(shí)間、睡眠效率和睡眠時(shí)間。”

[6] Of course, there is a difference between not even giving yourself a chance at a good night’s sleep – browsing Netflix until 2am, say – and having a restless night. “If you are waking up a lot in the night, this will impact the quantity and quality of your sleep, which can lead to compromises in your immune system, reduction in gut health and many other detrimental side-effects,” says Christopher Barker, a personal trainer and sleep management adviser. “It may be an indicator of a sleep disorder or another underlying health condition – if you’re concerned about any of these issues, it’s worth talking to your doctor.”

譯文【7】So what is your best bet for catching some quality Zs? Well, start during the day. “Try to expose yourself to sunlight during the day to keep your circadian rhythms on track,” says St-Onge. Physical activity can also help: “Sleep and exercise have a bidirectional relationship,” says Barker. “In a 2013 poll, participants who undertook vigorous physical activity tended to fall asleep faster, woke up less during the night and woke up feeling refreshed, compared with non-exercisers.”

譯文【那么，要想睡個(gè)好覺，最好的辦法是什么呢？好吧，從白天開始。“白天盡量讓自己暴露在陽光下，以保持你的晝夜節(jié)律正常，”圣翁吉說。體育活動也有幫助:“睡眠和鍛煉有雙向關(guān)系，”巴克說。“在2013年的一項(xiàng)民意調(diào)查中，與不運(yùn)動的人相比，進(jìn)行強(qiáng)有力的體育鍛煉的人往往入睡更快，晚上醒得更少，醒來時(shí)感覺精神煥發(fā)。”】

【8】When it’s time for bed, make sure you turn in at a reasonably consistent hour, and keep your sleep hygiene in shape. “You should try to keep your weekend routine within one to two hours of your weekday one, and keep them highly consistent,” says Carter. “I’d also suggest keeping your bedroom free of electronics, and keep it cool and dark. I often work with athletes, and one of the first things I ask them to do is activate their devices’ night mode, which cuts down on the emission of blue light that can impede sleep. Ideally, stay off all of your devices for an hour before bed.”

譯文【當(dāng)該睡覺的時(shí)候，確保你在一個(gè)還算一致的時(shí)間上床睡覺，并保持你的睡眠衛(wèi)生。卡特說:“你應(yīng)該盡量把周末正常作息時(shí)間控制在工作日的一到兩個(gè)小時(shí)之內(nèi)，并保持高度一致。”“我還建議讓你的臥室里不要有電子產(chǎn)品，保持涼爽和黑暗。我經(jīng)常和運(yùn)動員一起工作，我要求他們做的第一件事就是啟動他們的設(shè)備的夜間模式，這樣可以減少可能阻礙睡眠的藍(lán)光的發(fā)射。理想情況下，睡前一個(gè)小時(shí)不要碰任何電子設(shè)備。

【9】Oh, and taking a deep breath (well, a number of them) really can work: there is evidence that it activates your parasympathetic nervous system and calms you down, making it the perfect way to wind down before bed.

譯文【哦，深呼吸(好吧，很多次深呼吸)真的有用:有證據(jù)表明，深呼吸可以激活你的副交感神經(jīng)系統(tǒng)，讓你平靜下來，這是睡前放松的完美方式。】

一般來說，至少要精讀三個(gè)月以上才能看到明顯的進(jìn)步，第一次讀不懂沒有關(guān)系，一個(gè)月讀起來還是很生硬，也沒有關(guān)系，你不需要一開始就很厲害，小賽會一直陪伴大家，一起進(jìn)步~