重要的事情说三遍：多睡、多睡、多睡

 　　每晚多睡一小时到底值不值？经萨里大学研究，从每晚睡6.5小时调整到睡7.5小时，对压力水平和疾病风险的影响也是很大的，罗森博格博士详细分析了每晚多睡一小时对整体健康有巨大影响的六大原因。

　　重要的事情说三遍：多睡、多睡、多睡

　　1. It Can Help You Have Healthier Eating Habits

　　睡眠有助于你养成更健康的饮食习惯

　　Studies from Berkeley have shown that lack of sleep can lead to junk food cravings, so sneaking² in that extra hour of rest can help keep your body craving¹ the right nutrients³ it needs. Not sleeping well can also lead to overeating, so getting that much needed shuteye can help you avoid eating more than your body needs. "Lack of sleep causes an appetite stimulating⁴ hormone⁵ called ghrelin to be produced in excess," Rosenberg tells me in an email.

　　伯克利的研究表明，睡眠不足会勾起对垃圾食品的食欲，所以多出一小时的休息时间有助于身体摄入正常营养所需。睡不好也会导致暴饮暴食，睡觉有助于避免摄入量超过身体所需。“缺乏睡眠导致促食欲激素——胃促生长素的生产过剩，”罗森博格在发给我的一封电子邮件里提到。

　　2. It Boosts Your Immunity⁶

　　睡眠足增强免疫力

　　You can load up on all the vitamin C and chicken soup you want, but if you aren't getting enough sleep at night, you are much more likely to get sick. "Several studies have demonstrated that sleep deprivation⁷ inhibits⁸ our immune system. In fact antibody responses to vaccination⁹ are inhibited¹⁰ when we do not get enough sleep," says Rosenberg. Adults need about seven hours of sleep to keep their immune system up, so if you can get in an extra hour closer to that, you'll likely be calling in for less sick days.

　　虽然你可以找自己的意愿摄入大量维生素C和鸡汤，但是如果晚上睡眠不足的话，你会更容易生病。“有几项研究证实睡眠不足会抑制我们的免疫系统。事实上，在睡眠不足的状态下，抗体对疫苗的反应是收到抑制的，”罗森伯格说到。成人需要大约7小时的睡眠来保持免疫系统正常工作。所以，如果你能多睡一小时，就会少请病假。

　　3. Your Mood Will Improve

　　睡眠足情绪好

　　Sleep-deprived people tend to react more negatively to situations, and they also experience more anxiety. "This appears to be due to the fact that lack of sleep causes the emotion center of the brain called the amygdala to become hyperactive," says Rosenberg. Getting more sleep can not only help you feel more cheery in the moment, but it can also help lower your risk of depression.

　　睡眠不足的人情绪反应易消极、焦虑。“缺乏睡眠导致大脑杏仁核的情感中心变活跃，”罗森伯格说。睡眠充足不但能心情愉悦，还有助于降低抑郁风险。

　　4. You Can Increase Your Focus

　　睡眠足注意力集中

　　"[If you get an extra hour of sleep] you will be more alert and better able to concentrate," says Rosenberg. A well-rested person can not only remember more things later on, but they're also better able to focus their attention optimally¹¹ in the moment. Additionally, memories are solidified¹² while you sleep, so if you aren't getting some rest, it can affect your ability to access these memories later — a major reason why all-nighters aren't that effective.“

　　如果你多睡一小时，你会感觉自己更加清醒，还能更好地集中注意力，”罗森伯格说。休息好之后，不仅可以记住更多东西，还能在当时更好地集中注意力。此外，你睡着的时候记忆成形，如果你没有休息好的话，之后会影响你的这段记忆，通宵加班工作效率不高的主要原因就在于此。

　　5. Your Skin Will Improve

　　睡眠足皮肤好

　　"Chronic¹³ sleep deprivation actually causes inflammation and dehydration¹⁴ of the skin," says Rosenberg. Getting too little sleep can increase cortisol levels in your body, which can not only affect stress, but inflammation in the skin that can lead to acne or psoriasis.

　　“慢性睡眠不足会引发炎症和皮肤脱水，”罗森伯格说到。睡眠太少会增加体内的皮质醇量，不仅对压力水平有影响，而且会引发皮肤炎症，导致生痤疮或牛皮癣。

　　6. It Will Make You Healthier In General

　　睡眠足身体健

　　According to the American Psychology¹⁵ Association, "Psychologists and psychiatrists¹⁶ have been arguing for years that one of the most significant and overlooked public health problems in the U.S. is that many American adults are chronically¹⁷ sleep deprived." The APA stated too little sleep is often connected to high blood pressure, heart disease, stroke, diabetes¹⁸, and depression. Imagine how you could drastically improve your life if you just made an effort to get a little more shut eye.

　　据美国心理学协会：“心理学家和精神病医生多年来一直争论不休，认为对于许多美国成年人长期睡眠不足是美国公共卫生问题中一个最重要、最被忽视的问题之一。”美国心理学协会表示，睡眠过少通常与高血压、心脏病、中风、糖尿病和抑郁症有着密切的关系。想想看，你只用努力多睡一会儿，就会对生活状态大有改善。

　　Sleeping is important, and the more we push it to the side, the more our health suffers. So take some extra time to rest and see what happens. It's amazing the difference an hour can make.

　　睡觉很重要，我们越是把它推到一边不加以重视，就越有可能产生健康问题。所以，多抽出一些时间来好好休息吧，看看多睡一小时会带来怎样的效果。

1 craving   

n.渴望,热望

参考例句：

• a craving for chocolate 非常想吃巧克力
• She skipped normal meals to satisfy her craving for chocolate and crisps. 她不吃正餐，以便满足自己吃巧克力和炸薯片的渴望。

2 sneaking   

a.秘密的，不公开的

参考例句：

• She had always had a sneaking affection for him. 以前她一直暗暗倾心于他。
• She ducked the interviewers by sneaking out the back door. 她从后门偷偷溜走，躲开采访者。

3 nutrients   

n.（食品或化学品）营养物，营养品( nutrient的名词复数 )

参考例句：

• a lack of essential nutrients 基本营养的缺乏
• Nutrients are absorbed into the bloodstream. 营养素被吸收进血液。 来自《简明英汉词典》

4 stimulating   

adj.有启发性的，能激发人思考的

参考例句：

• shower gel containing plant extracts that have a stimulating effect on the skin 含有对皮肤有益的植物精华的沐浴凝胶
• This is a drug for stimulating nerves. 这是一种兴奋剂。

5 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。

6 immunity   

n.优惠；免除；豁免，豁免权

参考例句：

• The law gives public schools immunity from taxation.法律免除公立学校的纳税义务。
• He claims diplomatic immunity to avoid being arrested.他要求外交豁免以便避免被捕。

7 deprivation   

n.匮乏；丧失；夺去，贫困

参考例句：

• Many studies make it clear that sleep deprivation is dangerous.多实验都证实了睡眠被剥夺是危险的。
• Missing the holiday was a great deprivation.错过假日是极大的损失。

8 inhibits   

阻止，抑制( inhibit的第三人称单数 )； 使拘束，使尴尬

参考例句：

• A small manufacturing sector inhibits growth in the economy. 制造业规模太小有碍经济增长。
• His bad English inhibits him from speaking freely. 他英语学得不好，这使他不能表达自如。

9 vaccination   

n.接种疫苗，种痘

参考例句：

• Vaccination is a preventive against smallpox.种痘是预防天花的方法。
• Doctors suggest getting a tetanus vaccination every ten years.医生建议每十年注射一次破伤风疫苗。

10 inhibited   

a.拘谨的，拘束的

参考例句：

• Boys are often more inhibited than girls about discussing their problems. 男孩子往往不如女孩子敢于谈论自己的问题。
• Having been laughed at for his lameness,the boy became shy and inhibited. 那男孩因跛脚被人讥笑，变得羞怯而压抑。

11 optimally   

最佳

参考例句：

• In the classic script for a Cartel, the group sets a unified optimally exploiting price structure. 按照卡特尔的传统范本，这个集团制定出一个统一的最有利于剥削的价格结构。 来自辞典例句
• RF power LDMOS with a trench drift region is optimally designed. 对射频功率LDMOS槽形漂移区的结构进行了优化设计。 来自互联网

12 solidified   

（使）成为固体，（使）变硬，（使）变得坚固( solidify的过去式和过去分词 )； 使团结一致； 充实，巩固； 具体化

参考例句：

• Her attitudes solidified through privilege and habit. 由于特权和习惯使然，她的看法变得越来越难以改变。
• When threatened, he fires spheres of solidified air from his launcher! 当危险来临，他就会发射它的弹药！

13 chronic   

adj.(疾病)长期未愈的，慢性的；极坏的

参考例句：

• Famine differs from chronic malnutrition.饥荒不同于慢性营养不良。
• Chronic poisoning may lead to death from inanition.慢性中毒也可能由虚弱导致死亡。

14 dehydration   

n.脱水，干燥

参考例句：

• He died from severe dehydration.他死于严重脱水。
• The eyes are often retracted from dehydration.眼睛常因脱水而凹陷。

15 psychology   

n.心理，心理学，心理状态

参考例句：

• She has a background in child psychology.她受过儿童心理学的教育。
• He studied philosophy and psychology at Cambridge.他在剑桥大学学习哲学和心理学。

16 psychiatrists   

n.精神病专家，精神病医生( psychiatrist的名词复数 )

参考例句：

• They are psychiatrists in good standing. 他们是合格的精神病医生。 来自辞典例句
• Some psychiatrists have patients who grow almost alarmed at how congenial they suddenly feel. 有些精神分析学家发现，他们的某些病人在突然感到惬意的时候几乎会兴奋起来。 来自名作英译部分

17 chronically   

ad.长期地

参考例句：

• Similarly, any pigment nevus that is chronically irritated should be excised. 同样，凡是经常受慢性刺激的各种色素痣切勿予以切除。
• People chronically exposed to chlorine develop some degree of tolerance. 人长期接触氯气可以产生某种程度的耐受性。

18 diabetes   

n.糖尿病

参考例句：

• In case of diabetes, physicians advise against the use of sugar.对于糖尿病患者，医生告诫他们不要吃糖。
• Diabetes is caused by a fault in the insulin production of the body.糖尿病是由体內胰岛素分泌失调引起的。