6. Everyone Should Get 7-8 Hours of Sleep Per Night
6. 每个人每晚都要睡够七八个小时
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.
每个人的睡眠需求是不一样的,你的睡眠质量比睡觉时间长短重要得多.因此,国家睡眠基金会根据不同的年龄段提出建议,新生儿每天需要14-17小时的睡眠,18-64岁的成人每天7-9小时,年龄更大的人每天7-8小时.孩子一般需要更多的睡眠.Jawbone公司的一项研究发现每晚睡8-9.5个小时的人第二天情绪会更好.
5. You Feel Sleepy During the Day Because You Didn't Get Enough Sleep 5. 白天犯困说明没睡够
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.
一晚上没睡好,或没睡,第二天一定会心情不好.但是如果你白天总是疲惫不堪或昏昏欲睡,也许就不是睡眠的问题了.饮食、压力、潜在的健康问题都可能是原因.即使是过敏或正在服用的药物都可能击溃你的能量.当然要关注你的睡眠质量,但也要找找有没有其它因素.
4. Power Naps Will Make You Feel Refreshed
4. 打个高质量的盹可恢复元气
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,但并不总能让你恢复活力.这要看你睡了多长时间,也许你醒来还是昏昏沉沉.如果你想变得精力充沛、头脑清醒,就睡20分钟吧.
