How was your sleep last night? Sleep is important for health. How can we have healthy sleep? Take a look at some advice.
你昨晚睡得怎么样？睡眠对健康很重要。我们怎样才能有健康的睡眠？看看一些建议。
Wake up naturally
自然醒
Waking up to a ringing alarm is never fun. Studies show that when you get shocked by the alarm, your breathing will go up, your heart will have more beats and your blood pressure will rise.
当闹钟响起时醒来从来都不好玩。研究表明，当你被警报震惊时，你的呼吸会加快，你的心跳会加快，血压会升高。
“This is a very unhappy way to start the day,” sleep scientist Whitney Roban said. “You’ll feel worse if you go back to sleep a few more minutes. It’s important to follow your body’s natural sleep—wake cycle.”
睡眠科学家惠特尼·罗班说：“这是一种非常不愉快的开始一天的方式。如果你再睡几分钟，你会感觉更糟。遵循你身体的自然睡眠-觉醒周期很重要。”
So what should we do? Try to use an alarm with softer and lower sounds. Or leave a crack in the curtains—the rising sun will wake you up.
那我们该怎么办？尝试使用声音更柔和、更低的闹钟。或者在窗帘上留下一条缝——冉冉升起的太阳会把你唤醒的。
Sleep early and get up early
早睡早起
Some young people may go to bed late and get up late, such as sleeping from 2 am to 10 am. They think as long as they have eight hours of sleep, everything will be fine.
有些年轻人可能会晚睡晚起，比如凌晨2点到10点睡觉。他们认为只要睡8个小时，一切都会好起来的。
But in fact, our bodies can tell time. They use light and temperature to do so. If we wake up too late, our bodies might feel stuck between sleep and being awake. That’s why sometimes we feel even more tired after oversleeping.
但事实上，我们的身体可以分辨时间，它们利用光和温度来做到这一点。如果我们醒得太晚，我们的身体可能会在睡眠和清醒之间困惑。这就是为什么有时我们睡过头后会感到更累。
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