居家到现在作息早已日夜颠倒 夜熬着熬着就又饿了但再不愿觅一些食 每天备菜洗锅已耗尽我仅有的一点精力 导致再没有力气完成练舞flag只想瘫着(摆烂找理由第一名 唯一念想就是放我出去染粉毛
我的一些美好的品格已经被毁了 就是靠着化身互联网喷子输出发疯文学和点赞一些半夜伤感文案勉强维持生存这样子
大家见怪不怪 peace&love
我的一些美好的品格已经被毁了 就是靠着化身互联网喷子输出发疯文学和点赞一些半夜伤感文案勉强维持生存这样子
大家见怪不怪 peace&love
#双语阅读#【想睡个好觉?你可以这样训练自己的大脑!】
1. Make a schedule, and stick to it
每天在固定时间起床和上床
Melatonin is a hormone produced by the body to regulate when you get sleepy and when you wake up. As night approaches, levels of melatonin rise, becoming a signal to the body that it's time for bed. Production of melatonin is stopped by light -- so levels naturally fall as daylight approaches, getting you ready to greet the day.
褪黑素是身体分泌的一种激素,你什么时候感到困,什么时候醒来,都靠这种激素来调节。随着黑夜降临,褪黑素的水平就会升高,暗示身体该睡觉了。光线会阻止身体分泌褪黑素,所以白天来临时褪黑素水平就会下降,让你准备好迎接新的一天。
To work properly, the release of this hormone needs to occur at regular times, said clinical psychologist and sleep expert Michael Grandner. So if your bedtime and wake up time change from day to day or on weekends, he said, your sleep rhythms aren't predictable and the body doesn't know how to respond.
临床心理学家、睡眠专家迈克尔·格兰德纳指出,为了让身体正常分泌褪黑素,你必须规律作息。如果你的上床和起床时间每天都不一样或者一到周末就改变,身体就无法预测你的睡眠节奏,也就不知道如何作出反应。
Therefore it's important to have a standard wake up time, even on weekends, vacations or after a night of poor sleep.
因此每天在固定时间起床很重要,即使是周末、假期或是前一天晚上没睡好也不应该例外。
2. Don't lay in bed awake
不要醒着躺在床上
It's a golden rule in sleep medicine, backed by "decades of data," Grandner said. In fact, he said this tip is so powerful that when used in his sleep clinic it "can even beat prescription sleep medications."
格兰德纳说,这是有“数十年数据”支持的一条睡眠医学黄金法则。事实上,这条法则在他的睡眠诊所中“甚至比处方药还管用”。
"The best sleep tip you can ever give somebody is get up -- don't lay in bed awake but not sleeping," Grandner said. "Whether it's the beginning of the night or the middle of the night, if you've been awake for 20 or 30 minutes, get up and reset. Maybe you just need five minutes to get sleepy, or maybe an hour, but don't spend that time awake in bed."
格兰德纳说:“你可以给出的最好的睡眠建议就是醒了就起床,不要醒着躺在床上。无论是刚入夜还是夜已深,如果你躺在床上二三十分钟都睡不着,就起床调整一下。也许你只需要5分钟就能感觉到困意,也许需要一小时,但是这段时间不要醒着躺在床上。”
Why is that so important? Because lying in bed awake can form an association in your brain that can lead to chronic insomnia, Grandner explained. Instead of being a restful spot where you peacefully fall asleep, your bed becomes an anxious place where you toss and turn and wake up tired.
为什么这条法则如此重要呢?格兰德纳解释道,因为醒着躺在床上会在大脑中形成关联,从而导致长期失眠。这样一来,床就不再是你安眠的舒适窝,而成为你辗转反侧心生焦虑并在疲惫中醒来的地方。
Establishing that positive relationship between the bed and sleep can be beneficial on nights where your schedule has to be erratic due to work or travel, Grandner added.
格兰德纳补充道,在床和睡眠之间建立正向联系还有益于你在被工作或旅游打乱作息的夜晚入眠。
"Let's say you need to go to bed extra early," he said. "The bed now has the power to help overcome your racing mind and allow you to fall asleep."
他说:“比如说你需要提早上床睡觉。床将能帮助你安抚纷繁的思绪,让你酣然入睡。”
3. Change your attitude about sleep
改变对睡眠的心态
Many people view sleeping as the final thing they have to do in a jam-packed day, worth delaying to catch up on housework, schoolwork, office work or the latest binge-worthy television series.
许多人将睡眠视为忙碌的一天后要做的最后一件事,为了完成家务、作业、工作或追新剧,晚点再睡也没事。
That thinking needs to be changed, Grander said.
格兰德纳说,这种想法必须改变。
"Don't see your sleep as the amount of time you have left in your day," he advised. "See your sleep as the amount of time you need in order to set yourself up for a productive tomorrow."
他建议:“不要将睡眠时间看成你一天中剩下的时间,而是将其看成为了高效的明天而休整的时间。”
It may sound like a small shift in thinking, but it's an important one, Grander added.
格兰德纳补充道,或许这听起来只是想法上的一个小小改变,但却很重要。
Most adults need between seven and eight hours of sleep to be fully rested, according to the US Centers for Disease Control and Prevention. So if a person needed to rise at 7 am each day, backtiming eight hours would require a bedtime of 11 pm.
美国疾病控制与预防中心指出,大多数成人需要7到8小时睡眠时间才能得到充分休息。因此如果一个人每天要在早上7点起床,倒推8个小时睡眠时间应该是晚上11点。
"Now you know when you have to stop and get ready to go to bed whether you're done or not," Grander said. "The problem is we don't stop, and we don't disconnect. And that's to our detriment and it makes the next day more stressful."
格兰德纳说:“现在你知道,只要到了睡觉时间,无论你活干完了没有,你都必须停下来,准备上床睡觉。问题在于我们不愿停下来,不愿放下。这将损害我们的睡眠质量,并让接下来的一天压力更大。”
1. Make a schedule, and stick to it
每天在固定时间起床和上床
Melatonin is a hormone produced by the body to regulate when you get sleepy and when you wake up. As night approaches, levels of melatonin rise, becoming a signal to the body that it's time for bed. Production of melatonin is stopped by light -- so levels naturally fall as daylight approaches, getting you ready to greet the day.
褪黑素是身体分泌的一种激素,你什么时候感到困,什么时候醒来,都靠这种激素来调节。随着黑夜降临,褪黑素的水平就会升高,暗示身体该睡觉了。光线会阻止身体分泌褪黑素,所以白天来临时褪黑素水平就会下降,让你准备好迎接新的一天。
To work properly, the release of this hormone needs to occur at regular times, said clinical psychologist and sleep expert Michael Grandner. So if your bedtime and wake up time change from day to day or on weekends, he said, your sleep rhythms aren't predictable and the body doesn't know how to respond.
临床心理学家、睡眠专家迈克尔·格兰德纳指出,为了让身体正常分泌褪黑素,你必须规律作息。如果你的上床和起床时间每天都不一样或者一到周末就改变,身体就无法预测你的睡眠节奏,也就不知道如何作出反应。
Therefore it's important to have a standard wake up time, even on weekends, vacations or after a night of poor sleep.
因此每天在固定时间起床很重要,即使是周末、假期或是前一天晚上没睡好也不应该例外。
2. Don't lay in bed awake
不要醒着躺在床上
It's a golden rule in sleep medicine, backed by "decades of data," Grandner said. In fact, he said this tip is so powerful that when used in his sleep clinic it "can even beat prescription sleep medications."
格兰德纳说,这是有“数十年数据”支持的一条睡眠医学黄金法则。事实上,这条法则在他的睡眠诊所中“甚至比处方药还管用”。
"The best sleep tip you can ever give somebody is get up -- don't lay in bed awake but not sleeping," Grandner said. "Whether it's the beginning of the night or the middle of the night, if you've been awake for 20 or 30 minutes, get up and reset. Maybe you just need five minutes to get sleepy, or maybe an hour, but don't spend that time awake in bed."
格兰德纳说:“你可以给出的最好的睡眠建议就是醒了就起床,不要醒着躺在床上。无论是刚入夜还是夜已深,如果你躺在床上二三十分钟都睡不着,就起床调整一下。也许你只需要5分钟就能感觉到困意,也许需要一小时,但是这段时间不要醒着躺在床上。”
Why is that so important? Because lying in bed awake can form an association in your brain that can lead to chronic insomnia, Grandner explained. Instead of being a restful spot where you peacefully fall asleep, your bed becomes an anxious place where you toss and turn and wake up tired.
为什么这条法则如此重要呢?格兰德纳解释道,因为醒着躺在床上会在大脑中形成关联,从而导致长期失眠。这样一来,床就不再是你安眠的舒适窝,而成为你辗转反侧心生焦虑并在疲惫中醒来的地方。
Establishing that positive relationship between the bed and sleep can be beneficial on nights where your schedule has to be erratic due to work or travel, Grandner added.
格兰德纳补充道,在床和睡眠之间建立正向联系还有益于你在被工作或旅游打乱作息的夜晚入眠。
"Let's say you need to go to bed extra early," he said. "The bed now has the power to help overcome your racing mind and allow you to fall asleep."
他说:“比如说你需要提早上床睡觉。床将能帮助你安抚纷繁的思绪,让你酣然入睡。”
3. Change your attitude about sleep
改变对睡眠的心态
Many people view sleeping as the final thing they have to do in a jam-packed day, worth delaying to catch up on housework, schoolwork, office work or the latest binge-worthy television series.
许多人将睡眠视为忙碌的一天后要做的最后一件事,为了完成家务、作业、工作或追新剧,晚点再睡也没事。
That thinking needs to be changed, Grander said.
格兰德纳说,这种想法必须改变。
"Don't see your sleep as the amount of time you have left in your day," he advised. "See your sleep as the amount of time you need in order to set yourself up for a productive tomorrow."
他建议:“不要将睡眠时间看成你一天中剩下的时间,而是将其看成为了高效的明天而休整的时间。”
It may sound like a small shift in thinking, but it's an important one, Grander added.
格兰德纳补充道,或许这听起来只是想法上的一个小小改变,但却很重要。
Most adults need between seven and eight hours of sleep to be fully rested, according to the US Centers for Disease Control and Prevention. So if a person needed to rise at 7 am each day, backtiming eight hours would require a bedtime of 11 pm.
美国疾病控制与预防中心指出,大多数成人需要7到8小时睡眠时间才能得到充分休息。因此如果一个人每天要在早上7点起床,倒推8个小时睡眠时间应该是晚上11点。
"Now you know when you have to stop and get ready to go to bed whether you're done or not," Grander said. "The problem is we don't stop, and we don't disconnect. And that's to our detriment and it makes the next day more stressful."
格兰德纳说:“现在你知道,只要到了睡觉时间,无论你活干完了没有,你都必须停下来,准备上床睡觉。问题在于我们不愿停下来,不愿放下。这将损害我们的睡眠质量,并让接下来的一天压力更大。”
荣辱之责,在乎己,而不在乎人
大家看过“医道”没有?有看过“医道”吗?很好看的片子,对于师道的诠释非常的透彻。许浚有一次要进京赶考,他要考医官,结果在路上遇到病苦的老百姓,他不忍心弃他们而去,就去帮他们治病。结果治到最后,他考试考不成了。有一个人,妈妈病得很严重,又把许浚拉去看他妈妈,最后他实在赶不上考场了,那个人帮他去偷了一匹马,让他骑马去。结果偷的那匹马被官方发现,许浚就被关到牢里去了。“荣辱之责”,这个时候,你们听故事,就要当作你是当事人听,会比较有感悟。你们现在在哪里?我那时候看到许浚讲那句话非常感动,他在那里:“绝对不能后悔,绝对不能后悔去帮这些老百姓。”您看他那个修养的功夫很强,他帮人还落得这个下场,他还提醒自己绝对不能后悔。做人不是你要怎么做得到好了你才这么做,应该这么做人就要坚持下去,不管你遇到任何的挫折、挑战。
最后,这个官老爷不简单,听了老百姓的话,原来是个仗义之人,就赶紧放他出来,然后真的给他一匹马赶路去了。故事讲到这里,你们是不是已经想到,哇,骑呀骑呀,然后就考上了?骑到一半,连续几夜没有睡过觉,骑到一半睡着了,累得没办法,后来还是没有赶上。没有赶上,好事还是坏事?好事!为什么?因为没有赶上,他才能再去做他师父的弟子。他就是被他师父赶出来,因为他已经动了名利心,他的师父喝斥他,把他逐出师门。为什么又让他回来?因为感动他是真正的“心医”,为病人着想,才让他回来,他的医学造诣才能这么高。
所以一心为这个社会,你这一生没有遇到是坏事,真的不是假的。那是世间人的看法。“天将降大任于斯人也,必先苦其心志,劳其筋骨,饿其体肤,空乏其身”,是吧?这样才能锻炼出他的德行、毅力跟能力。最近有我们同仁说,最近很多不顺遂的事情,可能是自己愿发得太大了,所以考验多了。我感觉上他好像有点后悔发愿。发愿那叫义,义是什么?该做的。该做的事不做,我们的人生只能往哪里走?麻木不仁。为什么?你的良心慢慢慢慢就泯灭掉了,因为你该做的,你见义不为,其实那都是麻木的人生,那人生只在追求什么?每天吃饱睡、睡饱吃而已,不愁吃、不愁穿,然后买名牌而已,那有什么意义?所以没有坏事情,看起来没考上,事实上,上天护念着他,他以后成为皇上的老师、成为神医,对整个韩国的医术贡献非常非常大。所以老祖宗留一句话给我们,是太好的人生智慧,叫“但行好事,莫问前程”。
结果那年许浚没有考上,柳义泰的儿子考上了,柳道知考上了,是荣还是辱?考上了,坐着花轿回来,敲锣打鼓。结果他爸爸接到了许浚帮助的那个地方的县官寄来的信:“这是你的学生,你教出这么好的学生。”柳大夫一看,问他儿子:“当时候这么多病人需要医治,你在哪里?”他说:“我就在那里。”“你有没有去医治他们?”“没有,我要去考试。”他父亲气得要死:“考那个医官,那个爵位就这么重要吗?”桌上的墨汁气得都翻起来了,“你是侮辱医生!”所以这是辱,不只侮辱自己,还侮辱什么?侮辱医生这个神圣的行业。所以《弟子规》说,“德有伤,贻亲羞”,我们的表现会侮辱还是让我们的父母光荣?都看我们自己的这一念心、这个言行,行为。好,这是谈到光荣这部分。
大家看过“医道”没有?有看过“医道”吗?很好看的片子,对于师道的诠释非常的透彻。许浚有一次要进京赶考,他要考医官,结果在路上遇到病苦的老百姓,他不忍心弃他们而去,就去帮他们治病。结果治到最后,他考试考不成了。有一个人,妈妈病得很严重,又把许浚拉去看他妈妈,最后他实在赶不上考场了,那个人帮他去偷了一匹马,让他骑马去。结果偷的那匹马被官方发现,许浚就被关到牢里去了。“荣辱之责”,这个时候,你们听故事,就要当作你是当事人听,会比较有感悟。你们现在在哪里?我那时候看到许浚讲那句话非常感动,他在那里:“绝对不能后悔,绝对不能后悔去帮这些老百姓。”您看他那个修养的功夫很强,他帮人还落得这个下场,他还提醒自己绝对不能后悔。做人不是你要怎么做得到好了你才这么做,应该这么做人就要坚持下去,不管你遇到任何的挫折、挑战。
最后,这个官老爷不简单,听了老百姓的话,原来是个仗义之人,就赶紧放他出来,然后真的给他一匹马赶路去了。故事讲到这里,你们是不是已经想到,哇,骑呀骑呀,然后就考上了?骑到一半,连续几夜没有睡过觉,骑到一半睡着了,累得没办法,后来还是没有赶上。没有赶上,好事还是坏事?好事!为什么?因为没有赶上,他才能再去做他师父的弟子。他就是被他师父赶出来,因为他已经动了名利心,他的师父喝斥他,把他逐出师门。为什么又让他回来?因为感动他是真正的“心医”,为病人着想,才让他回来,他的医学造诣才能这么高。
所以一心为这个社会,你这一生没有遇到是坏事,真的不是假的。那是世间人的看法。“天将降大任于斯人也,必先苦其心志,劳其筋骨,饿其体肤,空乏其身”,是吧?这样才能锻炼出他的德行、毅力跟能力。最近有我们同仁说,最近很多不顺遂的事情,可能是自己愿发得太大了,所以考验多了。我感觉上他好像有点后悔发愿。发愿那叫义,义是什么?该做的。该做的事不做,我们的人生只能往哪里走?麻木不仁。为什么?你的良心慢慢慢慢就泯灭掉了,因为你该做的,你见义不为,其实那都是麻木的人生,那人生只在追求什么?每天吃饱睡、睡饱吃而已,不愁吃、不愁穿,然后买名牌而已,那有什么意义?所以没有坏事情,看起来没考上,事实上,上天护念着他,他以后成为皇上的老师、成为神医,对整个韩国的医术贡献非常非常大。所以老祖宗留一句话给我们,是太好的人生智慧,叫“但行好事,莫问前程”。
结果那年许浚没有考上,柳义泰的儿子考上了,柳道知考上了,是荣还是辱?考上了,坐着花轿回来,敲锣打鼓。结果他爸爸接到了许浚帮助的那个地方的县官寄来的信:“这是你的学生,你教出这么好的学生。”柳大夫一看,问他儿子:“当时候这么多病人需要医治,你在哪里?”他说:“我就在那里。”“你有没有去医治他们?”“没有,我要去考试。”他父亲气得要死:“考那个医官,那个爵位就这么重要吗?”桌上的墨汁气得都翻起来了,“你是侮辱医生!”所以这是辱,不只侮辱自己,还侮辱什么?侮辱医生这个神圣的行业。所以《弟子规》说,“德有伤,贻亲羞”,我们的表现会侮辱还是让我们的父母光荣?都看我们自己的这一念心、这个言行,行为。好,这是谈到光荣这部分。
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