最佳睡眠時(shí)間和作息時(shí)間(英漢雙語(yǔ)版)

TheBestTimetoSleep最佳睡眠時(shí)間和作息時(shí)間Isthereabesttimetosleep?Thereisasayingthatsleepingearlyandwakingupearlyisgoodforyourhealth.Howtrueisthat?Isitalrighttosleeplateandwakeuplate?Youactuallyhasanamazingbiologicalclocktickinginsideyourbody.Itisveryprecise.Ithelpstoregulateyourvariousbodyfunctionsincludingyoursleepingtime.是否存在一個(gè)最佳的睡眠時(shí)間？有一種說(shuō)法是早睡早起有益健康。這有幾分可信？晚睡晚起呢？實(shí)際上，爾體內(nèi)有一個(gè)非常精確的生物鐘在滴答作響。它幫你調(diào)節(jié)身體各個(gè)功能，包括睡眠時(shí)間。From11pmto3am,mostofyourbloodcirculationconcentratesinyourliver.Yourlivergetslargerwhenfilledwithmoreblood.Thisisanimportanttimewhenyourbodyundergoesdetoxificationprocess.Yourliverneutralizesandbreaksdownbodytoxinsaccumulatedthroughouttheday.Howeverifyoudon'tsleepatthistime,yourlivercannotcarryoutthisdetoxificationprocesssmoothly.晚上11點(diǎn)到凌晨3點(diǎn)這段時(shí)間，肝臟集中了大部分的血液循環(huán)。肝臟里血液變多、體積變大。身體排毒的這個(gè)過(guò)程是非常關(guān)鍵的。體內(nèi)全天累積的毒素會(huì)被肝臟中和、分解，旦如果你在這段時(shí)間沒(méi)睡，肝臟就無(wú)法順利排毒。Ifyousleepat11pm,youhavefull4hourstodetoxifyyourbody.Ifyousleepat12am,youhave3hours.Ifyousleepat1am,youhave2hours.Andifyousleepat2am,youonlyhave1hourtodetoxify.Whatifyousleepafter3am?Unfortunately,youwon'thaveanytimetoactuallydetoxifyyourbody.Ifyoucontinuewiththissleepingpattern,thesetoxinswillaccumulateinyourbodyovertime.Youknowwhathappensnext.如果你晚上11點(diǎn)睡覺(jué)，你有整整4個(gè)小時(shí)給身體排毒。午夜12點(diǎn)睡覺(jué)，有3個(gè)小時(shí)。凌晨1點(diǎn)睡覺(jué)，2個(gè)小時(shí)。如果你在凌晨2點(diǎn)睡覺(jué)，就只有1小時(shí)排毒時(shí)間。如果你凌晨3點(diǎn)后睡覺(jué)會(huì)怎樣呢？很遺憾地告訴你，你完全失去了真正能讓身體排毒的時(shí)間。如果你繼續(xù)這種睡眠模式，日積月累下去，這些毒素會(huì)在你的身體里不斷累積。你也懂得之后會(huì)發(fā)生什么吧。Whatifyousleeplateandwakeuplate?Didyourealizeyoufeelverytiredthenextdaynomatterhowmuchyousleep?那如果晚睡晚起呢？你有沒(méi)有意識(shí)到，不管你第二天睡多久都會(huì)覺(jué)得很累呢？Sleepinglateandwakinguplateisindeedverybadforyourhealth.Besidesnothavingenoughtimetodetoxifyyourbody,youwillmissoutotherimportantbodyfunctionstoo.晚睡晚起對(duì)你的健康確實(shí)很不好。你不僅沒(méi)有足夠的時(shí)間給身體排毒，還會(huì)錯(cuò)過(guò)其他體內(nèi)重要機(jī)能活動(dòng)。From3amto5am,mostbloodcirculationconcentratesinyourlung.Whatshouldyoudoatthismoment?Well,youshouldexerciseandbreatheinfreshair.Takeingoodenergyintoyourbody,preferablyinagarden.Atthistime,theairisveryfreshwithlotsofbeneficialnegativeions.凌晨3點(diǎn)至5點(diǎn)，你的肺集中了大部分的血液循環(huán)。在這一段時(shí)間，你應(yīng)該做些什么呢？鍛煉身體，呼吸新鮮的空氣。給你的身體增添有益的能量，如果能在花園里更好?？諝庠谶@段時(shí)間當(dāng)中富含有益的負(fù)離子，因此非常新鮮。From5amto7am,mostbloodcirculationconcentratesinyourlargeintestine.Whatshouldyoudoatthismoment?Youshouldpoop!Passoutallunwantedpoopfromyourlargeintestine.Prepareyourbodytoabsorbmorenutrientsthroughouttheday.早晨5點(diǎn)到7點(diǎn)，你的大腸集中了大部分的血液循環(huán)。這段時(shí)間，你應(yīng)該干什么呢？應(yīng)該解大便！把所有無(wú)用的大便從你的大腸排泄出來(lái)。為你的身體全天吸收更多的營(yíng)養(yǎng)做好準(zhǔn)備。From7amto9am,mostbloodcirculationconcentratesinyourstomach.Whatshouldyoudoatthismoment?Haveyourbreakfast!Thisisyourmostimportantmealinaday.Makesureyouhavealltherequirednutrientsfromyourbreakfast.Nothavingbreakfastcauseslotsssssssofhealthproblemsforyouinthefuture.早晨7點(diǎn)至9點(diǎn)，你的胃集中了大部分血液循環(huán)。這段時(shí)間，你應(yīng)該干嗎呢？應(yīng)該吃早餐！這是你一天里最重要的一頓飯。你必須確定在早餐里攝取了所有必須的營(yíng)養(yǎng)物質(zhì)。不吃早餐會(huì)在以后引起非常非常多的健康問(wèn)題。Thereyouare…themostidealwaytostartyourday.Afterfullydetoxifyingyourbloodduringyoursleep,youwakeupfreshtoinhalebeneficialenergy.Thenyoupassoutunwantedpoopfromyourlargeintestine.Afterthat,youtakeinbalancednutrientstoprepareyourbodyforanewday.你的一天就是這樣開(kāi)始的，這是最理想的方式。在你睡覺(jué)、完全給血液排毒之后，你醒來(lái)，煥然一新，吸入有益的空氣，然后你排出大腸里無(wú)用的糞便。之后，你攝入均衡的營(yíng)養(yǎng)，讓你的身體準(zhǔn)備迎接新的一天。OnceIknowtheimportanceofourbiologicalclock,Itrymybesttofollowit.IfIwakeupearly,Iusuallystartmydayonthecomputer.ButwhenIseetheclockshows7am,Iknowit'sthebesttimeforbreakfast.SoI'lltrytohavemybreakfastbefore9amforbestabsorption.了解到生物鐘的重要性之后，我就開(kāi)始盡量遵循生物鐘生活。如果早起的話，我的一天常以瀏覽電腦開(kāi)始。但當(dāng)我看到鐘表指向7點(diǎn)的時(shí)候，我就知道這應(yīng)該是吃早飯的最佳時(shí)候了。所以我會(huì)盡量在9點(diǎn)之前吃早餐，以達(dá)到最好的吸收效果。Whatifyou'reofferedanightshiftjob?Irecommendyoutorejectiteventhesalaryishigher.Forlongterm,youmayneedtospendmoremoneyforyourhealthproblems.如果找到了一個(gè)需要上夜班的工作怎么辦呢？我建議你推掉這份工作朋刖白薪水會(huì)高一些。因?yàn)殚L(zhǎng)遠(yuǎn)地看，你也許會(huì)為健康問(wèn)題花更多的錢。Whatifyouhaveassignmenttodountillateatnight?Well,whynotsleepearlyandwakeupearliertodoit?Justshiftyourworktimefromlatenighttoearlymorning.Yougetthesametime.Butyourbodywillappreciateit.如果你深夜還有事情要做，怎么辦呢？不如早些睡，早些起來(lái)做事。只需把你的工作時(shí)間從深夜調(diào)到清晨，擁有的時(shí)間長(zhǎng)短不會(huì)變，你的身體還不會(huì)受損。Withthis,trytofollowthistimingascloseaspossible.Makeityourdailyroutine.I'msureyouwillfeelfresherandmoreenergeticalldaylong.了解了這些知識(shí)之后，請(qǐng)盡可能去遵循這個(gè)時(shí)間表，讓它成為你的日常習(xí)慣。我敢肯定，你會(huì)整天都感覺(jué)更加神清氣爽、活力四射。absorption[sb'so：p/sn]videon.吸收；全神貫注，專心致志assignment[s'sainmsnt]videon.分配；任務(wù)；作業(yè)；功課biological[,bai9u'lod3ik,-kol]videoadj.生物的；生物學(xué)的circulation[,S9：kju'lei/on]videon.流通，傳播；循環(huán)；發(fā)行量concentrate['konssntreit]videovi.集中；濃縮；全神貫注；聚集vt.集中；濃縮n.濃縮，精選；濃縮液abs