即使你在睡眠中，他们也在密切地注视着你。无论你做什么事，他们就在你的身边。
For even as you slumber, they watch closely over you. They are there beside you in each and every thing you do.
移除或遮住所有卧室内发光的电子设备。或者也可以配置一个遮眼罩使你在睡眠使远离光线。
Alternatively you can invest in a quality eye mask to shield you from light while sleeping.
因此，只有注意了在有限的空间内适宜地摆放床位，才能使你在睡眠的时候，安稳地进入睡眠状态，以确保自己的身心得到有效的休息。
Therefore, only pay attention to the appropriate space in a limited space in order to enable you to sleep, the stable into sleep, to ensure that their physical and mental rest are effective.
在我们的社会，如果你说你只需要5个半小时的睡眠，人们就会认为你很有活力。
In our society, you're considered dynamic if you say you only need 5.5 hours' sleep.
在白天，你的大脑就像一个活跃的蜂窝——在非快速眼动睡眠期间，它就几乎没有嗡嗡声了。
During the day, your brain is a beehive of activity—during NREM sleep, it is barely humming.
在考试期间，你想让你的大脑处于最佳工作状态，所以在睡觉前安排放松时间，避免深夜复习，尽量早点睡觉，这样你就能得到足够的睡眠。
During your exam period, you want your brain to work at its very best, so build in relaxation time before bed, avoid late night revision sessions and try to go to bed early so you get enough sleep.
如果你的孩子梦游影响了其他家庭成员的睡眠，或者你担心你的孩子在梦游时可能会伤到自己，也要去看医生。
Also see a doctor if your child's sleepwalking is influencing the sleep of other family members, or if you're worried your child might hurt himself while sleepwalking.
睡眠是一项十分重要的身体机能，让你的大脑及身体在一天的劳累后休憩并复苏生机。
Sleep is a very important bodily function in which your brain and body relax and rejuvenate after the stress of the day.
据清醒协会(一个促进清醒梦相关理论建设和研究的组织)称，在五六个小时的睡眠之后你才能尝试这种清醒梦引发的方法。
According to the Lucidity Institute, a group that promotes lucid dreaming research and theories, you must start with about five or six hours of sleep before attempting WILD.
有规律的锻炼可以增强你的精力，这样你就可以有好的睡眠，在白天的时候也更加警醒。
It's also about investing in your energy. Regular exercise boosts your energy so you can sleep better and be more alert throughout the day.
在紧急期限下工作，你可能放弃睡眠也要完成工作。
Working under crunch deadlines, you might often forgo sleep to get work done.
多相睡眠仅仅意味着你可以通过在24小时内多次小睡来获得一些额外的时间。
By definition polyphasic sleep means you'll be taking multiple naps during a 24-hour period and spending more time awake at night. But you'll also gain several extra productive hours per day.
你的某些习惯在不知不觉中可能会影响你的睡眠。
Certain habits you're unaware of could be sabotaging your sleep.
所以在第一周，你将体验到缺乏睡眠的感觉，因为这时，你的身体正在学习如何适应缩短的睡眠周期，过了适应期，你就没事了，可能感觉比以前更棒呢。
So during the first week you experience sleep deprivation as your body learns to adapt to shorter sleep cycles, but after the adaptation you'll feel fine, maybe even better than before.
正如你已经阅读的一样，在深层睡眠之中，你的身体正经历着主要的生理变化来修复你的肌肉，增强你的免疫系统和补充你的能量。
As you've read, it's during deep sleep that your body undergoes major physiological changes to repair your muscles, power up your immune system and replenish your energy.
在不断的练习下，你将形成在放松和专注之间自由转换这种让人敬佩的能力——这不仅有助于睡眠，还可以在任何时候缓解生活中的压力。
With practice, you'll develop the esteemed ability to relax and center — not just to calm the mind for bed but any time the stresses of life are closing in.
斯坦利博士说：“在夜间睡眠的头三个小时里，由于身体正处于深度睡眠状态，你几乎不会醒来。”
'you almost certainly won't wake up for the first three hours of night as you are deeply asleep,' says Dr Stanley.
多相睡眠仅仅意味着你可以通过在24小时内多次小睡来获得一些额外的时间。
By definition polyphasic sleep means you'll be taking multiple naps during a 24-hour period and spending more time awake at night.
根据纽约的睡眠障碍中心的观点，在醒来后的一到两个小时，你的大脑是最为清醒的。
Your brain is most alert one to two hours after waking, according to the Sleep-Wake Disorders Centre in New York.
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.
它不仅能使你增加大量体重，而且会破坏你的睡眠，也许还能导致你在无意中吃进有毒物质，或你会过敏的食物。
It not only can make you gain serious amounts of weight and disrupt your sleep, it may also cause you to inadvertently eat toxic substances or foods to which you're allergic.
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.
当你睡眠不足时，人们可能认为你喝醉了，这可能会损毁你在工作或者社交中的形象。
People might think you're drunk when you're sleep deprived; this can be reputation-damaging in work and social contexts.
另一个会让你犯困的饮料就是一杯温牛奶；因为牛奶富含色氨酸，在一些情况下它有助于你进入深度睡眠。
Another snooze snack is a warm cup of milk; because milk is rich in the amino acid tryptophan, it can sometimes aid in deep sleep.
我建议小睡时间保持在15—30分钟之间避免进入深度睡眠，一旦你进入深度睡眠，你会发现很难醒过来，而且醒来之后会有段时间脑袋昏昏沉沉。
I advise keeping the nap between 15 and 30 minutes as you want to avoid getting into deeper stages of sleep. If you do, you'll find it harder to wake and may experience the groggy feeling for a while.
你大脑在睡眠中产生的‘睡眠梭形波’越多，你越有可能一直保持睡眠状态，就算被噪音包围也一样。”波士顿哈佛医学院的杰夫•艾伦伯格说。
The more sleep spindles your brain produces, the more likely you'll stay asleep, even when confronted with noise, " said Jeffrey Ellenbogen of Harvard Medical School in Boston.
疗法：如果你超重了，就减肥吧，还需戒烟，睡觉时可以借助定睡眠呼吸仪，帮你在夜里保持呼吸道畅通。
Fix: Lose weight if you're overweight, quit smoking, and sleep with a CPAP device to help keep airway passages open at night.
如果你现在睡眠时间在8 -10小时左右而你感到一天的活力很低，不是因为你需要睡更多。
If you're currently sleeping around 8 to 10 hours and you feel LOW on energy during the day, it's not because you need more sleep.
在睡眠过程你的身体也会燃烧脂肪，除非它被忙于处理一个填饱的胃。
Your body can burn flab while you sleep, but only if it isn't too busy processing a full stomach.
但当你在适应期的时候呢？因为你没办法快速的进入眼动睡眠。
But what about during the adaptation period itself, when you still aren't getting any REM sleep at all?
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