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Sweet Dreams 祝好眠！

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Your eyelids feel like ten-pound weights and your leg can barely support your body. Pajamas on, you climb into bed and get under the covers. But when you hit the light switch, BAM! Insomnia hits you like a ton of bricks. Although insomnia is a major problem for those afflicted with it, there are some minor changes in habits that can reduce its occurrence.

你的眼皮好像有十磅重，你的腿已经要撑不住身体了。穿上睡衣，爬上床，然后盖上被子。但是，当你把灯关掉的时候，砰！失眠像是个一吨重的砖块砸向你。虽然对那些深受失眠所苦的人，失眠是个大问题，但是一些习惯上的小改变能够减少失眠发生的频率。

Everyone knows that a trip to Starbucks just before bed is not going to help your pillow time, but caffeine is not only in coffee. It’s also in tea, soft drinks, chocolate, certain medications and even some herbal teas. For people who are highly sensitive to the effects of caffeine, it can be felt in the body for as long as 20 hours.

每个人都知道睡觉前来杯星巴克咖啡对你的睡眠不会有任何帮助，但是不是只有咖啡才有咖啡因。茶、软性饮料、巧克力、特定的药物，甚至是一些花草茶，都含有咖啡因。对于咖啡因特别敏感到的人，在长达20个小时之内，他（她）的身体可以感受咖啡因的效果。

One of sleep’s greatest enemies is an inconsistent sleep schedule. Staying up really late Saturday night and then waking up late Sunday morning will make it difficult to fall asleep again Sunday night. Eating a huge meal before bed is not a good idea, either. A lot of food in the stomach can disrupt sleeping pattern. However, warm milk, turkey, chicken, whole-grain bread, and cereal with milk and bananas are all high in carbohydrates and tryptophan, an amino acid. These all help relax the brain.

睡眠最大的敌人便是睡眠时间不固定。星期六晚上熬夜熬得晚，然后星期天早上睡得很晚，这会让你星期天晚上很难入睡。睡觉前大吃也不是个明智之举。胃里有许多食物会搅乱睡眠型态。但是，温牛奶、火鸡肉、鸡肉、全谷面包，以及麦片加牛奶和香蕉都含有许多醣及色氨酸（一种氨基酸）。这些都有助于大脑放松。

Humans spend one third of their life sleeping. For the average person, that’s around twenty-five years. So, by doing a few small things before bed, you can ensure that you won’t just be wasting time. You’ll be sleeping.

人类一辈子有三分之一的时间在睡觉。对于一般人来说，便是大约25年的时间在睡觉。所以，在上床睡觉前做点准备，可以确保不会浪费你的时间。你会睡觉。

−by Andrew Dupuis

Vocabulary

单词发音

caffeine [ˋkæfiɪn] n. 咖啡因

medication [͵mɛdɪˋkeʃən] n. 藥物

disrupt [dɪsˋrʌpt] v. 使混亂

ensure [ɪnˋʃʊr] v. 保證；確保

More Information

单词发音

eyelid [ˋaɪ͵lɪd] n. 眼皮

barely [ˋbɛrlɪ] adv. 幾乎沒有; 勉強

pajama [pəˋdʒæməs] n.（寬大的）睡衣褲

cover [ˋkʌvɚ] n. 被子

insomnia [ɪnˋsɑmnɪə] n. 失眠

occurrence [əˋkɝəns] n. 發生

herbal [ˋhɝb!] adj. 草本的

sensitive [ˋsɛnsətɪv] adj. 敏感的

inconsistent [͵ɪnkənˋsɪstənt] adj. 不一致的

stay up 不睡覺 not go to bed

cereal [ˋsɪrɪəl] n. 麥片

carbohydrate [͵kɑrbəˋhaɪdret] n. 碳水化合物

tryptophan ['trɪptəˌfæn] n.左旋色胺酸，L色氨酸（一種治療失眠的藥物）

amino acid 氨基酸

average [ˋævərɪdʒ] adj. 平均的; 一般的，普通的

afflict [əˋflɪkt] v. 使痛苦，使苦惱，折磨