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More Than 8 Hours Sleep Too Much of a Good Thing
1. E£º Investigators ...found that people who clock up 9 or 10 hours each weeknight appear to have more trouble falling, than...¸Ã¾ä»ØÓ¦ÁËÎÄÕµÄÖ÷Ì⡪˯Ãßʱ¼äÌ«³¤²»ÊǺÃÊ£»¶ÔÓ¦±»Ñ¡Ïî·¢ÏÖÖ»ÓÐEºÍFÓëÕâ¸öÄÚÈÝÓйØϵ£¬µ«¶ÎÂä×îºóÒ»¾äÖÐÓÖÌáµ½ÁË˯Ãß²»×ãµÄÈ˵ÄÎÊÌ⣬Òò´ËÅжÏEÊǴ𰸣¨Ë¯Ãß³¤ºÍ˯Ã߶̵ÄÈËËùÃæÁÙµÄ˯ÃßÎÊÌ⣩¡£
2¡£B£®·ÖÎö£º¶ÎÂäµÄ½á¹¹-- Previous studies have shown the potential dangers of chronic shortages of sleepÒ»for instance..±íÃ÷Á˸öεÄÖÐÐÄÊǽ²Êö¡°³¤ÆÚ˯Ãß²»×ãµÄDZÔÚΣÏÕ¡±
3. A£® ·ÖÎö£º¶ÔÓڸöÎÂä´ð°¸µÄÑ¡Ôñ¾ßÓÐÒ»¶¨µÄÃÔ»óÐÔ£¬AºÍFÈÝÒ×Ï໥³ÉΪ¸ÉÈÅÏµ«ÓÉÓÚ¶ÎÂäÖÐÌáµ½µÄ¡°Ë¯ÃßÎÊÌ⡱ÊÇÊôÓÚÎʾíÉÏÒª»Ø´ðµÄÄÚÈÝ£¬ÊǺÍKeprikeµÄÖ±½ÓÑо¿ÓйØ£¬ËùÒÔÅжÏAÊǴ𰸡£Í¬Ê±²Â²âF¿ÉÄÜÊǸÉÈÅÏî
4. D£º ¶ÎÂäÖгöÏÖµÄKripke found£¬ Kripke notedºÍhe added±íÃ÷¡°KripkeµÄ¹ÛµãºÍ̬¶ÈÓ¦¸ÃÊǸöεÄÖÐÐÄ¡±£¬¶Ô±È±»Ñ¡ÏîÅųýC£¨¶ÎÂäÖÐûÓгöÏÖÅúÆÀµÄ»°ÓºÍF£¨¶ÎÂäÖÐûÓоßÌåÌᵽ˯ÃßÎÊÌâµÄ±íÏÖÐÎʽ£©£¬¶ø¶ÎÂä×îºóµÚ2¾äÌáµ½ÁË¿Ë·þʧÃߵķ½·¨¡ªÉÙ»¨Ê±¼äÔÚ´²ÉÏ£¬ÓëDºôÓ¦¡£
5£®F£®·ÖÎö£º¸ù¾Ý´îÅä½á¹¹need to do sth.ÅжÏËùÓÐÑ¡ÏÔÚÓï·¨ÉϺÏÊÊ¡£½èÖú´îÅä¾äÒ⣺¡°ÎªÁË»ñµÃÍíÉϺõÄÐÝÏ¢£¬ÈËÃÇûÓбØÒª¡£¡£¡±ÅжÏF£¨Ë¯Ãß³¬¹ý8Сʱ£©¡£
6£®E£®·ÖÎö£º½èÖú´îÅä¾äÒ⣺¡°Ë¯Ãßʱ¼ä³¤µÄÈ˸ù¾Ý±¨µÀ¸üÓпÉÄÜ¡£¡£¡±£¬²¢½áºÏÎÄÕÂÖ÷Ì⡪˯Ãßʱ¼ä³¤²»ÊǺÃÊÂÇ飬ÅжÏEºÏÊÊ¡£Ò²¿É½èÖúÎÄÕÂÖеÄÏà¹ØÄÚÈÝ£¨ÀûÓÃÌâ¸ÉÖеÄLong sleepersºÍmore likely ×÷Ϊ´ð°¸ÏßË÷£©£ºKriDke found that people who slept between 9 and 10 hours each night were more likely to report experiencing each sleep problem than people who slept 8 hours£®
7£® A£® ·ÖÎö£º½èÖú´îÅä¾äÒ⣺¡°ÆäÖеÄÒ»¸ö˯ÃßÎÊÌâÊÇÔÚÎçÒ¹ÐÑÀ´£¬²»ÄÜ¡£¡£¡±£¬Ö±½ÓÅжÏA£¨ÔÙ´ÎÈë˯£©ºÏÊÊ¡£
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µÚ2ƪ Stress Level Tied to Education Level
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µÚ3ƪ Late-night drinking
1£®C£®·ÖÎö£ºÀûÓÃÌâ¸ÉÖеĺËÐĽṹ£¨Ò²ÊÇÌØÊâ½á¹¹£©×÷Ϊ´ð°¸ÏßË÷£¬ÕâÑùÕÒµ½´ð°¸Ïà¹Ø¾ä
Coffee lovers beware£¨½÷É÷£©. Having a quick ¡° pick-me-up¡± cup of coffee late in the day will play havoc with you sleep. (°µÊ¾¿§·ÈÓ°Ïì˯Ãß) As well as being a stimulant£¨´Ì¼¤Î£¨Ö±½Ó½Òʾ´ð°¸£©, caffeine interrupts the flow of melatonin£¨Íʺڼ¤ËØ£©£¬the brain hormone£¨¼¤ËØ£©that send people into a sleep.
2 C¡£·ÖÎö£ºÀûÓÃÌâ¸ÉÖеĺËÐÄ´Êcaffeine£¬×÷Ϊ´ð°¸ÏßË÷£¬ÕâÑù·¢ÏÖ´ð°¸Ïà¹Ø¾ä£ºBut researchers in Israel have found that caffeinated £¨caffeineµÄ¼Ò×å´Ê»ã£©coffee halves the body¡¯s levels of this sleep hormone£¨¸ù¾ÝhalvesÕâ¸ö´ÊµÄʹÓÃÅжÏCÊǴ𰸡££©
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Lotan Shilo and a team at the Sapir Medical Center in Tel Aviv University found that six volunteers slept less well after a cup of caffeinated coffee than after drinking the same amount of decaf. £¨¸ÅÀ¨¾ä£¬Ö±½ÓÓëÎÊÌâÏà¹Ø£©On average, subjects slept 336 minutes per night after drinking caffeinated coffee, £¨when they are£©compared with 415 minutes after decaf .They also took half an hour to drop off (˯×Å£©---twice as long as usual---and jigged around in bed £¨Õ·×ª·´²à£©twice as much..£¨¾ßÌåÀý×ÓÓÃÒÔÖ¤Ã÷Ç°Ãæ¸ÅÀ¨¾äÖеĹ۵㣩
4 D¡£·ÖÎö£º×¢Òâµ½±¸Ñ¡ÏÊÇÉæ¼°µ½Ï¸½ÚÄÚÈÝ£¬Òò´ËÔÚÖ¸¶¨¶ÎÂäÖÐÒ»Ò»½øÐвéÕÒºÍÈ·ÈÏ¡£Í¬Ê±×¢Òâÿ¸ö±¸Ñ¡ÏîÖеĺËÐÄ´Ê/¶ÌÓï¡£The results suggest that melatonin concentrations in caffeine drinkers were half those in decaf drinkers (¸Ã¾ä¾äÒâ±íÃ÷BµÄ˵·¨´íÎó). In a paper accepted for publication in Sleep Medicine, the researchers suggest that caffeine blocks production of the enzyme that drives melatonin production£¨¸Ã¾ä¾äÒâ±íÃ÷AºÍCµÄ˵·¨´íÎó£©.
5 B¡£·ÖÎö£º¸ÃÌâÉæ¼°µ½ÎÄÕÂÖ÷Ì⣬Ê×ÏÈ°ÑËĸö±¸Ñ¡ÏîÒ»Ò»½øÐзÖÎö±È½Ï£¬È»ºóÊ×ÏÈ°ÑʣϵÄÎÄÕÂ×îºóÄÚÈÝ¿´Í꣺Because it can take many hours to eliminate caffeine from the body, Ohayon recommends that coffee lovers switch to decaf after lunch.£¨´Ó¸Ã¾äÖпÉÒÔÍƵ¼³öBµÄÄÚÈÝ£©