如果你想享受白天的时光，那就该改善晚上的睡眠质量了。
If you want to enjoy your daytime, it's time to improve your sleep during the night-time.
大约40%的美国人在工作日晚上的睡眠时间不足7小时。
Some 40% of Americans get less than 7 hours of shut-eye on week nights.
减少学生晚上的睡眠时间会直接影响他们白天在学校的表现。
Reducing the amount of sleep students get at night has a direct impact on their performance at school during the day.
经过一晚上的睡眠，你会感觉好些。
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.
3第三个原因就是孩子晚上的睡眠质量如何了。
这靠背可以帮助您获得更好的休息和晚上的睡眠。
This back rest can help you to rest and get a better nights sleep.
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.
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;
类似的情况是，剥夺睡眠的研究表明，一个十个点的智商下降等同于缺少整个晚上的睡眠。
Similarly, research on sleep deprivation suggests that an IQ drop of ten points is equal to missing an entire night of sleep.
当我与人们讨论时，我会问他们在过去一周里有几个晚上的睡眠少于7个小时，绝大多数人都会举手。
When I ask people in my talks how many had fewer than 7 hours of sleep several nights during the past week, the vast majority raise their hands.
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.
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.
这些问题会整天困扰着你一直到你睡觉并会影响你晚上的睡眠质量—可能会让你做整晚的噩梦。
These problems can follow you all day until it is time to go to bed and affect your ability to fall asleep at night - which can make the following day a nightmare.
即使失去了一些晚上的睡眠，或者没有得到足够的不被打断的睡眠，都会让您反映慢下来并且心里很沮丧。
Even missing just a few nights’ sleep, or not getting enough uninterrupted sleep, can slow you down and sour your mood.
即使失去了一些晚上的睡眠，或者没有得到足够的不被打断的睡眠，都会让您反映慢下来并且心里很沮丧。
Even missing just a few nights' sleep, or not getting enough uninterrupted sleep, can slow you down and sour your mood.
一个研究团队约访了153位健康男性和女性，在14天中每天都了解他们昨天晚上的睡眠时间和睡眠质量。
A team of researchers interviewed 153 healthy men and women each day for 14 days about the length and quality of their sleep the previous night.
我们想知道，如果我们统计他们第一个晚上出现的纺锤波的数量，这个数量是否能够预测他们后面两个晚上的睡眠质量呢？
We wanted to know, if we counted the spindles the first night, did that predict anything about their subsequent sleep?
对于大多数人来说，我们没有办法每天都随自己的意愿决定几点再起床；但是我们却能够保证晚上的睡眠达到最佳的质量。
For most of us, there really is no way to sleep in as late as we'd like every day, but there are ways to ensure your night's sleep is as restful as it can possibly be.
“我们想知道，如果我们统计他们第一个晚上出现的纺锤波的数量，这个数量是否能够预测他们后面两个晚上的睡眠质量呢？”
"We wanted to know, if we counted the spindles the first night, did that predict anything about their subsequent sleep?"
Stanley博士说白天的打盹儿并不能代替晚上的睡眠，但其他的研究者称打盹儿是很有好处的，可媲美于晚上的7小时睡眠。
Dr Stanley says having a nap during the day should not be used to replace sleep at night, but other researchers suggest that it could do you as much good as seven hours sleep at night.
同样地，美国人在有三天假期的周末晚上睡得晚，早上起得晚，睡眠时间最长。
Similarly, Americans' late nights, late mornings, and longest sleeps fall on three-day weekends.
在有些地方，例如巴厘岛和新几内亚，人们喜欢随时根据需要进入睡眠和醒来，白天时不时的打个盹儿，晚上却经常的爬起来不睡觉。
In places like Bali and New Guinea, people tend to slip in and out of sleep as they need it, napping more during the day, and getting up more at night.
通常，青少年的睡眠周期会延迟，这导致许多学生直到晚上很晚才感到困倦。
Typically, the preferred sleep cycle is delayed in adolescents, which leads to many students not feeling sleepy until much later in the evenings.
如果他们晚上没有充足的睡眠，他们将在学业上面临更多挑战。
If they don't get enough sleep at night, they will face more challenging situations in schoolwork.
根据一项研究，如果孩子频繁使用社交媒体，特别是在晚上，他们的睡眠将会变差，也会感觉更焦虑和消沉。
According to the research, if a kid uses social media a lot, especially at night, he or she will sleep worse and feel more nervous and depressed.
学校将建议学生在晚上关掉手机或 ipad 以获得足够的睡眠。
Schools will advise pupils to turn off mobile phones or iPads in the evening to have enough sleep.
其他一些研究也表明，晚上使用社交媒体的孩子睡得更晚，每周睡眠时间更少，白天更容易犯困。
Some other researches also show that children who use media at night go to bed later, get fewer hours of sleep each week, and become sleepy more easily during the daytime.
其他一些研究也表明，晚上使用社交媒体的孩子睡得更晚，每周睡眠时间更少，白天更容易犯困。
Some other researches also show that children who use media at night go to bed later, get fewer hours of sleep each week, and become sleepy more easily during the daytime.
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