晚上得到充足的睡眠可以减少压力，减缓抑郁的可能性，还能让你第二天充满活力的面对各种事情。
Getting enough sleep at night reduces stress and lessens the chance of depression. It energizes you to face another day of activities.
要是晚上能得到充足的睡眠，你的记忆力将会提高，因为你的大脑得到了放松。
If you get enough sleep at night, your memory will improve because you are resting your brain.
如果你晚上工作，那么关于白天的睡眠就需要做个特例。
If you work nights, you'll need to make an exception to the rules about daytime sleeping.
坚持这样能加强你身体休息周期并且有助于晚上良好的睡眠。
Being consistent reinforces your body's sleep-wake cycle and helps promote better sleep at night.
不管你有多忙，你每个晚上需要7到9个小时的睡眠时间。
Despite how busy you think you are, you need to be getting between seven and nine hours of sleep a night.
晚上得到充足的睡眠可以让我们保持健康，同时，如果每晚能保证至少7个小时的睡眠，你将拥有一颗健康的心脏。
Getting enough sleep at night allows us to keep our heart health. You will have a healthier heart if you can get at least 7 hours of sleep every night.
从生理上来说，即便你强迫自己在晚上睡得更多，但其实身体并不需要这些额外的睡眠。
Biologically, the body doesn't necessarily need that extra sleep if you force yourself to sleep more at night.
是的，一晚上的睡眠就像是身体跑了一场马拉松，因为在此期间，你的身体得不到任何能量补给。
Well, your night's sleep is like a marathon to your body, because you don't get any fuel while you're sleeping.
白天长时间的休息能影响你晚上的睡眠——特别是如果你在晚上受失眠困扰或者睡眠质量不好。
Long daytime naps can interfere with nighttime sleep - especially if you're struggling with insomnia or poor sleep quality at night.
晚上你会比较容易切换到睡眠状态，因为你的身体知道——到点了。
A nighttime routine can be very effective in letting your body know when it's time to sleep.
另外，由于你总的睡眠时间减少，所以你的假期就会相应的变长，你可以白天到处游玩，然后晚上继续参加各种夜生活。
Plus because you'll sleep less overall, your vacations will seem longer - you can do the tourist thing all day long and then enjoy the nightlife.
而酒精会影响你的的睡眠周期，从而导致晚上频繁惊醒，总之就是让你一晚上谁不踏实。
Alcohol on the other hand, tends to disturb your sleep cycle, leading to frequent waking, and a poor night's sleep overall.
事实上，午睡可以阻止你改变已形成的的睡眠周期，甚至能改善晚上的睡眠。
In fact, they can even improve the sleep you get at night since they prevent you from altering the sleep cycle you've developed.
如果有这种情况，那么你晚上即使上厕所开灯几秒钟也会造成降低你的褪黑激素水平，再次引起睡眠障碍。
If that's the case, then even turning a light on for a few seconds while you visit the lavatory during the night can cause levels of melatonin to fall, making it hard to get back to sleep.
例如，你应该得到足够的睡眠在晚上。
怎么能用闹钟控制你只睡半个小时，却用来代替一晚上的睡眠，以此来节约时间？
how to save time sleeping by replacing a night's rest with half-hour naps around the clock;
中午应小憩一会儿。每天晚上要保证充足的睡眠。T.I.P。是一个挑战你极限的训练，请照顾好你自己的身体。
Take your afternoon naps. Get enough sleep every night. T. I. P. is an exercise to challenge your limits. Please take good care of your body.
晚上良好的睡眠所需的最重要的营养成分之一当然就是维他命b6。这一营养可以帮助抵抗压力，放松你的神经系统。
One of the most essential nutrients for a better night's sleep is definitely Vitamin B6. This nutrient helps fight stress and relax your nervous system.
你可能还记得我们最近报道的另一项研究。该研究称，晚上太晚喝咖啡会影响睡眠。
You may remember another study we reported on recently. That study said drinking coffee too late in the evening can disrupt your sleep.
事实上，晚上最好9,10点过后别进食，那时你的消化系统会出奇的慢，而你即将进入睡眠。
In fact, it is necessary to never eat after nine or ten at night, because by then your body's digestive system is painfully slow and preparing for sleep.
酒精可以帮助你入睡最初，但会打断你的睡眠后，在晚上。
Alcohol may help you fall asleep initially, but will interrupt your sleep later on in the night.
在我所写的关于破解睡眠的帖子中，我总会建议人们晚上关灯，因为灯光会让你保持清醒。
In my posts on sleep hacking, I'm forever encouraging people to turn the lights down at night because bright lights keep you awake.
Northrup认为，一个优质的晚上睡眠将修复你的免疫系统，因为当你有个优质睡眠时，N -乙酰- 5 -甲氧基色胺水平上升，它将提高免疫力。
A good night's sleep will restore the immune system, Northrup says, because when you get a good night's sleep, melatonin levels rise and that improves immunity.
冬日里充足的睡眠可以让你增加能量，但是晚上休息时避免身体过热。
Get plenty of sleep during the winter to increase your energy, but avoid overheating your body while you rest.
如果你常晚上睡不好，第二天感觉需要小睡一会才可以精力充沛，可能你已经养成了不良的睡眠习惯。
If you often don't sleep well at night, and the next day I feel the need for a nap can energetic, may you have formed the bad sleep habits.
在经过锻炼之后，常见的症状是会保持清醒和警觉，因此如果在晚上你已经有睡眠困难，那么在晚上锻炼是不明智的。
It's common to feel too awake and alert after a good workout, so it would not be wise to workout at night if you already have trouble sleeping.
你应该把工作压缩到精力充足的早上来处理，从而保证每天晚上最少6 -8小时的睡眠时间。
Instead, compress your work into the morning hours so you can get the 6-8 hours you need each night.
当你的胸小的时候，你晚上的睡眠质量会更好。
When you have small breasts, you sleep much better at night.
当你的胸小的时候，你晚上的睡眠质量会更好。
When you have small breasts, you sleep much better at night.
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