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.
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 you stay calm and allow yourself to fall back to sleep naturally rather than lying there wondering why you're awake, you usually won't see any negative effects the next day.
半夜醒来，请别纠结自己为什么醒了，保持冷静，让自己自然地再睡过去，这样消极情绪就不用影响到你啦。
What to do: as soon as you notice this happening, take steps to prevent it from becoming habitual. (Naturally, worrying that you won't be able to fall back asleep makes it harder to sleep.)
怎么做：一旦你意识到这种情况发生，采取方法阻止它变成惯常的行为。(当然，担心你不能安然入睡让你入睡更加困难。)
But at the end of a day, we go home, back to our families, or only back to our apartments, take a warm bath, put our heads on a pillow and fall into a deep sleep.
但一天结束时，我们回到家，回到我们的家人中，或者仅仅是回到我们的公寓，洗个热水澡，把头放在枕头上睡上一个沉沉的觉。
The others, according to the National Sleep Foundation are waking up early and not being able to fall back asleep, waking often, and waking up feeling unrefreshed.
根据美国国家睡眠基金会，其它症状是：醒得过早、醒来以后难以再次入睡、经常中途醒来、醒来之后疲惫无力。
Hot can't sleep, my mother took their fan back and give me a breeze, let me fall asleep.
我热得睡不着觉，妈妈就拿着扇子一下一下地给我扇风，让我入睡。
Work, is not tired, but I feel tired, lack of sleep is always the feeling, coming back from work every time, greed will fall asleep.
工作并不累，但我感到厌倦，缺乏睡眠是一直不变的感觉，每次下班回来，贪婪的沉沉入睡。
At that point something wakes me up, so I'm off the hook. I lie in the dark and listen to my heart pound until I fall back to sleep.
就在这时我被惊醒了，就这样解脱了，躺在黑暗里听着自己的心跳，直到后来又沉沉睡去。
But this makes no difference to me, because on a plane, a car, or a boat I can sleep. Back at the hotel, all I need to do is to lie down on the bed and I can fall asleep.
然而，时差对我来说是没有的，因为无论在车上、飞机上、船上，我都能睡觉，现在回到酒店，只要躺在床上，很快就入睡了。
What to do: As soon as you notice this happening, take steps to prevent it from becoming habitual. (Naturally, worrying that you won't be able to fall back asleep makes it harder to sleep. )
怎么做：一旦你意识到这种情况发生，采取方法阻止它变成惯常的行为。（当然，担心你不能安然入睡让你入睡更加困难。）
Hot cant sleep, my mother took their fan back and give me a breeze, let me fall asleep.
我热得睡不着觉，妈妈就拿着扇子一下一下地给我扇风，让我入睡。
There are a many possible causes for waking up in the middle of the night and being unable to fall back to sleep.
有很多可能的因素，导致午夜惊醒，随后不能再次入睡。
There are a many possible causes for waking up in the middle of the night and being unable to fall back to sleep.
有很多可能的因素，导致午夜惊醒，随后不能再次入睡。
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