Tuesday, June 17, 2014

Let Your Alarm Clock Wake You Up Softly 你要继续让“闹”钟“闹”下去吗?


Let Your Alarm Clock Wake You Up Softly 

 你要继续让“闹”钟“闹”下去吗? 




By Mei Kei & Stephanie Lai



Alarm clock is an invention that people love yet hate the most. Do you know that alarm clock has a great effect on our sleep quality? Over-reliance on the alarm clock not only affect our sleep but also cause harm to our health.
闹钟是一个让人又爱又恨的发明,你知道闹钟和我们的睡眠质量有着莫大的关系吗?过分依赖闹钟不仅会影响我们的睡眠,也会对我们的健康造成危害。

Sleep Cycle might be strange term to most people. Therefore, many people tend to ignore the importance of the sleep cycle which is directly related to sleep quality. It is normal to go through 3 to 5 sleep cycles every night, and each cycle includes stages of light sleep to deep sleep and then back to light sleep again. If you get used to at least 6 to 8 hours sleep every night, you will not feel uncomfortable when you are being called up during the stage of light sleep.
睡眠周期对大部分来说是一个陌生的名词,因此许多人都会忽略睡眠周期对睡眠质量的重要性。人的睡眠是有周期的,我们每个晚上大概会经历35个睡眠周期,每个睡眠周期都是由浅睡眠到深睡眠再到浅睡眠交替而成。如果每晚都养成至少睡68个小时的习惯,当被闹钟叫醒时,处于浅睡眠的我们将不容易觉得睡醒时会有不舒服的感觉。

Students and office workers who are always busy for work tend to have the habit of sleeping late, causing stage of deep sleep to be postponed as well. If you are disturbed by the alarm during the stage of deep sleep, you might experience dizziness, rapid heartbeat and symptoms of mental disorder. Sleeping late frequently may also lead to hypertension, diabetes and others.
但对于忙碌的学生和上班族来说,具有迟睡习惯的他们,会使睡眠时效往后推延,相对的也将深睡眠推迟了。这时候如果被闹钟吵醒,处于深睡眠阶段的人很有可能在醒时出现头脑发昏,心跳加快,神经错乱的症状,频密迟睡还可能导致高血压,糖尿病等更严重的疾病产生。

In addition, many people have the habit of setting their alarm clock a little earlier than it should be, so that they can return to sleep after wake up. Researches show that returning to sleep will make you feel tired instead of making you feel more awake. This is because it will interrupt the continuity of our sleep, distorting a normal sleep cycle. You are not encouraged to return to sleep unless you woke up naturally and wish to get back to sleep.
此外,很多人都有把闹钟调早的习惯,好让自己在被叫醒后有时间再睡一个“回笼觉”。研究显示,“回笼觉”并没有让人觉得更清醒,反而会更加疲惫,因为闹钟的提前设置,会把我们的睡眠连续性给打断,让我们无法完成一个正常的睡眠周期。除非是睡到自然醒,否则不鼓励再补个“回笼觉

The best way to improve the sleep quality is to readjust your circadian clock. Try to sleep earlier to get adequate sleep, and rise naturally in the morning during the stage of light sleep. If you really could not live without your alarm clock, you may try to set your alarm sound to a more comfortable music as well as set it to crescendo mode. Let your brain comfortably receive the message of getting up and minimize the damage of the alarm clock to the health.
要提高睡眠质量的最佳方法是自我调整生物时钟,尽量早睡早起,来获得相对充足的睡眠,使自己在清晨被唤起时处于一种浅睡眠状态。假如你真的离不开你的闹钟,不妨将你的“闹”钟调整成不“闹”的轻音乐,并且将闹铃的方式设为渐强,让大脑逐渐接收该起床的讯息,把闹钟对我们的伤害降至最低。



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