Ever daydreaming during a meeting, jerk awake while at your computer, or snooze
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问答题Sleeplessness
Ever daydreaming during a meeting, jerk awake while at your computer, or snooze through part of a TV show? Millions of Americans do, and that’s cause for concern. A recent poll by the National Sleep Foundation, a nonprofit research group in Washington, found that two-thirds of the US population gets less than the recommended hours of sleep at night. That means sleeplessness is of “epidemic proportions in this country,” says Dr. William Dement, director of the Sleep Disorders Center at Stanford University School of Medicine.
Whether it’s the result of insomnia or today’s burn-the-midnight-oil lifestyle, not getting enough sleep leads to poor judgment, lack of creativity, impaired memory, even depression. It also can make you more vulnerable to viral and bacterial infections. Researchers at the University of Chicago have found that inadequate sleep over just six nights impairs metabolic and hormonal functions. Over time, this can provoke the onset or increase the severity of hypertension and Type Ⅱ diabetes, the more common form of that disease.
For some people, however, the problem is not so much setting aside time to sleep as falling asleep. Wakefulness is often the result of bad sleep habits. Sleeping in for hours on weekends, for example, confuses the body’s internal clock and leads to wide-eyed nights and groggy mornings. So will long naps, although short ones (20 minutes or so) to pay back sleep lost the night before or in anticipation of a late night are OK.
To train your body to get to sleep more easily, try these tips:
1. Stick to a regular bedtime schedule.
2. Try to avoid intense mental activities such as studying your stock portfolio before bedtime. Instead, consider deep breathing, yoga, or light stretching to alleviate the day’s stress. Experts also advise keeping a notepad on your nightstand to jot down worries to be dealt with the next day. Following the same routine night after night before bedtime seems to help prepare both the mind and the body for sleep.
3. Give yourself a physical environment, drown out disturbing noise and create a soothing background. Keep it coolpeople usually sleep best in rooms that are between 65 and 69 F. And make sure your bed is comfortable and has plenty of room. Sleep experts urge couples to consider a king so they won’t disturb each other at night.
Ever daydreaming during a meeting, jerk awake while at your computer, or snooze through part of a TV show? Millions of Americans do, and that’s cause for concern. A recent poll by the National Sleep Foundation, a nonprofit research group in Washington, found that two-thirds of the US population gets less than the recommended hours of sleep at night. That means sleeplessness is of “epidemic proportions in this country,” says Dr. William Dement, director of the Sleep Disorders Center at Stanford University School of Medicine.
Whether it’s the result of insomnia or today’s burn-the-midnight-oil lifestyle, not getting enough sleep leads to poor judgment, lack of creativity, impaired memory, even depression. It also can make you more vulnerable to viral and bacterial infections. Researchers at the University of Chicago have found that inadequate sleep over just six nights impairs metabolic and hormonal functions. Over time, this can provoke the onset or increase the severity of hypertension and Type Ⅱ diabetes, the more common form of that disease.
For some people, however, the problem is not so much setting aside time to sleep as falling asleep. Wakefulness is often the result of bad sleep habits. Sleeping in for hours on weekends, for example, confuses the body’s internal clock and leads to wide-eyed nights and groggy mornings. So will long naps, although short ones (20 minutes or so) to pay back sleep lost the night before or in anticipation of a late night are OK.
To train your body to get to sleep more easily, try these tips:
1. Stick to a regular bedtime schedule.
2. Try to avoid intense mental activities such as studying your stock portfolio before bedtime. Instead, consider deep breathing, yoga, or light stretching to alleviate the day’s stress. Experts also advise keeping a notepad on your nightstand to jot down worries to be dealt with the next day. Following the same routine night after night before bedtime seems to help prepare both the mind and the body for sleep.
3. Give yourself a physical environment, drown out disturbing noise and create a soothing background. Keep it coolpeople usually sleep best in rooms that are between 65 and 69 F. And make sure your bed is comfortable and has plenty of room. Sleep experts urge couples to consider a king so they won’t disturb each other at night.
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