怎样解决白领们的失眠问题（双语）

 经济危机给人们不仅带来经济上的危机，还给人们带来精神上的危机。工作压力越来越大，这使得上班的白领们的睡眠质量收到严重的影响。怎样解决白领们的失眠问题呢？看看下面的这些小建议，有没有适合自己的一个呢？

1. Make your bedroom a haven¹ for sleep. Your room should be quiet and sufficiently² dark, because darkness prompts the pineal gland³ to produce melatonin, the hormone⁴ that regulates circadian rhythms （your 24-hour body clock）。 Heavy drapes can help keep the light out, and a fan or white-noise machine can help drown out any annoying sounds. Cool temperatures help you sleep, so set your thermostat⁵ appropriately. For better air circulation, open a window or use a fan. If the air in the room is too dry, buy a humidifier。

2. Become a creature of habit. A nighttime routine can be very effective in letting your body know when it's time to sleep. Go through whatever rituals help you get mentally prepared for sleep. （Read a few pages of your novel, spend 5 to 10 minutes on personal grooming⁶, meditate⁷, stretch。） It's also critical to go to bed and get up at the same time every day -- even on weekends。

3. Reserve your bed just for sleeping and sex. Avoid working, paying bills, reading, or watching television in bed. If you associate your bed only with sleep, you'll be more likely to fall asleep when you get under the covers for the night。

4. Tame your tummy. Going to bed either hungry or too full can disrupt your sleep. Don't have a big meal too close to bedtime or the digestion⁸ process might keep you awake. Also, if you lie down after stuffing yourself you can end up with gastric⁹ reflux -- stomach acid backing up into the esophagus. If you're hungry, have a snack rich in carbohydrates¹⁰, which trigger the release of the brain chemical serotonin, associated with relaxation¹¹. Try a graham cracker¹² or bowl of cereal. Pair it with some milk or a slice of turkey, both rich in the amino acid tryptophan, which also induces sleep。

5. Watch the caffeine. Too much caffeine throughout the day, even if it's not consumed right before bedtime, can contribute to fitful slumber¹³. Once you hit 50, your metabolism¹⁴ slows, so caffeine may stay in your system longer -- up to 10 hours. Limit yourself to two cups of tea, coffee, or cola, taken at least 6 hours before bedtime. If that doesn't work, try cutting out caffeine altogether。

6. Tap the exercise answer. It's a simple fact: If you're physically¹⁵ tired at the end of the day, you'll sleep better. In a study from Stanford University School of Medicine, a group of 50- to 76-year-olds who had complained of sleep problems began moderate exercise for about half an hour four times a week. Compared with a similar group of people who didn't exercise, the more active group slept an average of one hour more each night, took less time to fall asleep, spent less time napping, and reported an overall improvement in sleep quality. Outdoor exercise is especially helpful. By exposing yourself to sunlight （particularly in the afternoon）， you help prevent midday sleepiness and reinforce your body's circadian rhythms. Exercise at least three hours before bedtime。

7. Soak it up. Take a warm bath an hour or two before bed. Your body temperature will slowly drop after you get out of the tub, making you feel tired. Don't bathe right before bed, however, because it can briefly¹⁶ stimulate¹⁷ you enough to make it hard to fall asleep。

8. Drift off naturally. Investigate the benefits of chamomile, valerian, kava, passionflower, skullcap, catnip, or hops¹⁸. These herbs can be taken in tea and other forms. A cup of chamomile tea before bedtime may be all you need to relax. If you're trying valerian, the suggested dose for the concentrated form is equal to two to three grams of the root a day. But don't combine valerian with alcohol or mood-regulating drugs. If you're using kava, try a dose of between 60 and 120 mg before bedtime。

9. Don't toss and turn. If 30 minutes go by and you haven't fallen asleep, don't lie in bed feeling frustrated¹⁹. Get up and do something relaxing, like listening to soothing²⁰ music or flipping²¹ through a magazine. Or make yourself a cup of warm milk。

10. Buy the right bed. A bed that's too soft can cause poor sleep postures²² （which can also lead to muscle stiffness and back problems）。 If you're leaving a divot in the mattress²³ when you get up, it's too soft. Replace your mattress if it's more than 10 years old, and buy one that's as firm as you can tolerate but still comfortable。

If you're tired of feeling like you're not at your best or like you're not getting the sleep you need, then it's time to take action! Sign-up for the National Sleep Foundation's Sleep Challenge today!

1 haven   

n.安全的地方，避难所，庇护所

参考例句：

• It's a real haven at the end of a busy working day.忙碌了一整天后，这真是一个安乐窝。
• The school library is a little haven of peace and quiet.学校的图书馆是一个和平且安静的小避风港。

2 sufficiently   

adv.足够地，充分地

参考例句：

• It turned out he had not insured the house sufficiently.原来他没有给房屋投足保险。
• The new policy was sufficiently elastic to accommodate both views.新政策充分灵活地适用两种观点。

3 gland   

n.腺体，(机)密封压盖，填料盖

参考例句：

• This is a snake's poison gland.这就是蛇的毒腺。
• Her mother has an underactive adrenal gland.她的母亲肾上腺机能不全。

4 hormone   

n.荷尔蒙，激素，内分泌

参考例句：

• Hormone implants are used as growth boosters.激素植入物被用作生长辅助剂。
• This hormone interacts closely with other hormones in the body.这种荷尔蒙与体內其他荷尔蒙紧密地相互作用。

5 thermostat   

n.恒温器

参考例句：

• The thermostat is connected by a link to the carburetor.恒温控制器是由一根连杆与汽化器相连的。
• The temperature is controlled by electronic thermostat with high accuracy.电子恒温器，准确性高。

6 grooming   

n. 修饰, 美容，（动物）梳理毛发

参考例句：

• You should always pay attention to personal grooming. 你应随时注意个人仪容。
• We watched two apes grooming each other. 我们看两只猩猩在互相理毛。

7 meditate   

v.想，考虑，（尤指宗教上的）沉思，冥想

参考例句：

• It is important to meditate on the meaning of life.思考人生的意义很重要。
• I was meditating,and reached a higher state of consciousness.我在冥想，并进入了一个更高的意识境界。

8 digestion   

n.消化，吸收

参考例句：

• This kind of tea acts as an aid to digestion.这种茶可助消化。
• This food is easy of digestion.这食物容易消化。

9 gastric   

adj.胃的

参考例句：

• Miners are a high risk group for certain types of gastric cancer.矿工是极易患某几种胃癌的高风险人群。
• That was how I got my gastric trouble.我的胃病就是这么得的。

10 carbohydrates   

n.碳水化合物，糖类( carbohydrate的名词复数 )；淀粉质或糖类食物

参考例句：

• The plant uses the carbohydrates to make cellulose. 植物用碳水化合物制造纤维素。 来自《简明英汉词典》
• All carbohydrates originate from plants. 所有的碳水化合物均来自植物。 来自辞典例句

11 relaxation   

n.松弛，放松；休息；消遣；娱乐

参考例句：

• The minister has consistently opposed any relaxation in the law.部长一向反对法律上的任何放宽。
• She listens to classical music for relaxation.她听古典音乐放松。

12 cracker   

n.（无甜味的）薄脆饼干

参考例句：

• Buy me some peanuts and cracker.给我买一些花生和饼干。
• There was a cracker beside every place at the table.桌上每个位置旁都有彩包爆竹。

13 slumber   

n.睡眠，沉睡状态

参考例句：

• All the people in the hotels were wrapped in deep slumber.住在各旅馆里的人都已进入梦乡。
• Don't wake him from his slumber because he needs the rest.不要把他从睡眠中唤醒，因为他需要休息。

14 metabolism   

n.新陈代谢

参考例句：

• After years of dieting,Carol's metabolism was completely out of whack.经过数年的节食，卡罗尔的新陈代谢完全紊乱了。
• All living matter undergoes a process of metabolism.生物都有新陈代谢。

15 physically   

adj.物质上，体格上，身体上，按自然规律

参考例句：

• He was out of sorts physically,as well as disordered mentally.他浑身不舒服，心绪也很乱。
• Every time I think about it I feel physically sick.一想起那件事我就感到极恶心。

16 briefly   

adv.简单地，简短地

参考例句：

• I want to touch briefly on another aspect of the problem.我想简单地谈一下这个问题的另一方面。
• He was kidnapped and briefly detained by a terrorist group.他被一个恐怖组织绑架并短暂拘禁。

17 stimulate   

vt.刺激，使兴奋；激励，使…振奋

参考例句：

• Your encouragement will stimulate me to further efforts.你的鼓励会激发我进一步努力。
• Success will stimulate the people for fresh efforts.成功能鼓舞人们去作新的努力。

18 hops   

跳上[下]( hop的第三人称单数 )； 单足蹦跳； 齐足（或双足）跳行； 摘葎草花

参考例句：

• The sparrow crossed the lawn in a series of hops. 那麻雀一蹦一跳地穿过草坪。
• It is brewed from malt and hops. 它用麦精和蛇麻草酿成。

19 frustrated   

adj.挫败的，失意的，泄气的v.使不成功( frustrate的过去式和过去分词 )；挫败；使受挫折；令人沮丧

参考例句：

• It's very easy to get frustrated in this job. 这个工作很容易令人懊恼。
• The bad weather frustrated all our hopes of going out. 恶劣的天气破坏了我们出行的愿望。 来自《简明英汉词典》

20 soothing   

adj.慰藉的；使人宽心的；镇静的

参考例句：

• Put on some nice soothing music.播放一些柔和舒缓的音乐。
• His casual, relaxed manner was very soothing.他随意而放松的举动让人很快便平静下来。

21 flipping   

讨厌之极的

参考例句：

• I hate this flipping hotel! 我讨厌这个该死的旅馆！
• Don't go flipping your lid. 别发火。

22 postures   

姿势( posture的名词复数 )； 看法； 态度； 立场

参考例句：

• Modern consciousness has this great need to explode its own postures. 现代意识很有这种摧毁本身姿态的需要。
• They instinctively gathered themselves into more tidy postures. 她们本能地恢复了端庄的姿态。

23 mattress   

n.床垫，床褥

参考例句：

• The straw mattress needs to be aired.草垫子该晾一晾了。
• The new mattress I bought sags in the middle.我买的新床垫中间陷了下去。