巴贝塔口语：如何使得我们早起

Get enough sleep is the best choice for you and keep healthy weight loss. What is the relationship between the lack of sleep of the scale of the high approval ratings? Sleep deprivation ghrelin spikes in hormone, stimulate your appetite. This can make you eat up to more than 300 calories a day than you if you have a good night's sleep. Increase rate rose to 30 pounds a year.

　　得到足够的睡眠是你选择以及保持健康了。有什么关系,缺乏睡眠的高支持率的规模?睡眠剥夺的脑肠肽稻穗,刺激你的食欲。这可使你吃掉多达300多卡一天比你如果你有一个好觉。增加率上升到30英镑一年。

　　Case in point: Research published in the American Journal of Clinical Nutrition shows that people who are sleep deprived (sleeping about 5.5 hours per night) take in significantly more calories from snacking throughout the day than those who are well-rested (8.5 hours per night). And they aren’t jonesing for veggies: The sleepy snackers craved carbs and ate fewer proteins and fats, which help you feel full。

　　美国临床营养学杂志的一份研究显示，与睡眠充足的人(每晚睡约8.5小时)相比，睡眠不足的人(每晚睡约5.5小时)每天会在零食里大量摄入卡路里。另外，睡眠不足的人不喜欢吃蔬菜，他们爱吃零食和膨化食品，不常吃那些容易饱肚的蛋白质和脂肪。

　　Try these tips for making sleep a priority and getting your beauty rest:

　　下列5个小贴士能让你优先考虑睡眠，让你睡上一个美容觉：

　　Aim to up your snooze time

　　努力增加睡眠时间

　　Try wrapping up nighttime tasks, such as emailing friends or straightening up the living room, earlier to give yourself more time to sleep. Need an incentive? If you increase the amount you sleep by one hour a night—say, from 6 to 7 hours a night—you could lose about 14 pounds a year on average。

　　尝试早点结束晚上的工作，例如给朋友发邮件或打扫客厅的卫生，这样能让你获得较多的睡眠时间。需要鼓励鼓励？如果你每天增加一小时的睡眠时间(例如说，一晚睡6-7个小时)，你每年就能减去14磅的肥肉。

　　Remind yourself it’s bedtime

　　提醒自己是时候睡觉了

　　You can’t always control when you wake up (darn that 7:30am alarm!)， but you can ensure that you go to a bed at a decent hour and get the good night’s sleep your mind and body need by setting your alarm clock to remind you to go to bed—not just to wake up in the a.m。

　　你不能控制自己什么时候睡醒 (早上该死的7：30闹钟！)，但你可以用设置好闹钟的方式，提醒自己是时候睡觉了，要让大脑和身体得到充分的休息。闹钟也可以叫你睡觉。

　　Depending on what time you have to get up, subtract 7.5 hours from that time and set your alarm accordingly. So if you have to be up by 7:30am, set your alarm for midnight (or better yet, an hour earlier than that so you have time to get ready for bed and wind down) to signal it’s time to hit the sack。

　　根据你要起床的时间，减去7.5小时，就能设定你的闹钟了。因此，如果你要在早上7点30分起床，那你就要在晚上12点设好闹钟(或是设置早一个小时，那你就可以早早做好准备，好好放松放松)，提醒自己是时候上床睡觉了。

　　Try calming supplements

　　吃一些“剂”

　　Try taking calcium and magnesium, which help calm the nervous system, acting as natural sleep aides. Aim to get in 600 milligrams of calcium and 400 milligrams of magnesium。

　　你可以尝试摄入一些钙和镁，这样能舒缓神经系统，它们有天然安眠的作用。摄入量可为：钙是600毫克，而镁是400毫克。

　　Bring on the dark

　　带来黑暗

　　The best sleep environment is a dark, quiet and cool (between 60 and 68 degrees Fahrenheit). Be sure you have shades or curtains (or an eye mask) to block out light, which can keep you awake. If you can, remove all light-emitting electronics, such as TVs and computers from your bedroom. Darkness helps stimulate your body’s production of melatonin, a hormone that promotes sleepiness。

　　黑暗、安静且凉快(温度介于华氏60-68摄氏度)的环境是佳的睡眠环境。另外，光线会让人清醒，你要确保有遮光物或窗帘(或是一个遮眼罩)挡去光线。可以的话，你要移去房间里面的发光电子器材，例如电视和电脑。黑暗能让身体多产抗黑变，这种能。

　　Adopt a relaxation ritual

　　采用舒适的方式

  Pressure can mess with rest of you. Exile, through the practice make sleep relieve relaxation techniques, such as taking deep breaths, guided imagery, meditation or progressive muscle relaxation exercises. Try listening to music or calm or a hot bath or shower before go to bed. When you relax, your heart rate and breathing rate slow down, prepare your body slipped into slumber.

　　压力能瞒过你的休息。放逐,通过练习使睡眠舒缓放松技巧,例如深呼吸,引导想象、冥想或逐步放松肌肉练习。试着听听音乐或平静或洗个热水澡或淋浴之前上床睡觉。当你放松,你的心率和呼吸频率慢下来,准备你的身体溜进打盹。

文章来源：外教口语一对一 http://www.bb***/