每年，世界各地都有一个特殊的日子来纪念良好和健康睡眠的重要性——世界睡眠日。
Every year, there is a special day for people around the world to celebrate the importance of good and healthy sleep—World Sleep Day.
良好的健康需要良好的睡眠。
你必须要有规律良好的睡眠。
良好的睡眠对我们的健康起着重要的作用。
我们知道睡眠质量对良好的身心健康至关重要。
We know that sleep is important for good physical and mental health.
压力，心力疲惫和精疲力竭可能是由你的工作，家庭生活，冲突，甚至是缺乏良好睡眠引起的。
Stress, mental fatigue and exhaustion can be a result of your work, family life, conflict, or even a lack of good quality sleep.
这意味着你需要认真的对待你的失眠问题，并检查你的睡眠习惯和外在的环境来确定可能妨碍你睡眠良好的因素。
What this means is that you need to take your insomnia seriously and look at your sleep habits and physical surroundings to see what might be preventing you from sleeping well.
一整晚良好的睡眠会带来巨大的差异，甚至一个短暂的打盹儿也能帮助你将事情看清。
A good night's sleep makes a big difference. And even a quick nap can help you see things clearly.
不要忽视上帝所讲的一切。一整晚良好的睡眠会带来巨大的差异，甚至一个短暂的打盹儿也能帮助你将事情看清。
Don't ignore what God established. A good night's sleep makes a big difference. And even a quick nap can help you see things clearly.
保持良好的睡眠，被与其他好事情相联系，比如保持健康的体重和血压。
And getting enough sleep has been linked with a host of other good things, such as maintaining a healthy weight and blood pressure.
怎么做：跟专家谈你的失眠，他会告诉你保持良好的睡眠卫生。
What to do: Talk to experts about insomnia, and you'll be told to practice good "sleep hygiene."
解决方案：养成健康的，终身的习惯，对于要获得良好的睡眠和享受老年生活是必要的。
Solution: Building healthy, lifelong habits is a must to getting a good night's sleep and enjoying life as a senior.
我们都知道良好睡眠对生活的重要性，它帮助你达到最好的自我感觉，最好的状态，最好的活动能力。
We all know that sleep is absolutely critical to feel your best, look your best and perform at your best – every day.
虽然严格地说她们的睡眠没有被剥夺，但是她们良好的睡眠确实被剥夺了。
Yet even if they're not technically deprived of sleep, they are legitimately being deprived of good sleep.
虽然你可能无法控制所有影响你的睡眠的因素，但是你可以养成良好的习惯改善睡眠。
Although you might not be able to control all of the factors that interfere with your sleep, you can adopt habits that encourage better sleep.
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.
就记忆而言，相较于睡眠，体育锻炼是个灰色地带，但似乎有大量的有力的证据证明匀称的体态和良好的认识能力是有联系的。
Physical exercise is a somewhat grayer area than sleep when it comes to memory, but there seems to be a reasonable body of evidence suggesting that physical fitness and cognitive fitness are linked.
在禁食期间，虽然由于多相睡眠的原因，我并没有大段的睡眠和休息时间，但饥饿感也并不是非常强烈而且精神状态一直良好。
My energy remained fairly good throughout the fast, and the hunger was easily manageable, even there was no break for long stretches of sleep.
美国大学卫生杂志发表的2001年的研究发现，被调查的191名本科生中，只有11名大学生有良好的睡眠质量。
Only 11 percent of college students in a sample of 191 undergrads had good quality sleep, a 2001 study in the Journal of American college Health found.
拥有一个良好的睡眠环境：去除一切可能影响你睡觉的因素如卧室的噪音、灯光、不舒适的床、电视或电脑。
Have a good sleeping environment. Get rid of anything that might distract you from sleep, such as noises, bright lights, an uncomfortable bed, or a TV or computer in the bedroom.
比如说，更为快乐的人会以采取像做定期的锻炼，预留时间给良好充足的睡眠这般具前瞻性的方式对待年老。
For example, happier people might take a proactive approach to aging by regularly exercising and budgeting time for a good night's sleep.
结论：睡眠很重要；你需要充足的睡眠来确保你的记忆能够良好运转。
The bottom line: Sleep is important; get enough of it if you want to make sure your memory is functioning properly.
在睡眠良好的果蝇大脑内BRP的含量水平和其他四种神经元蛋白质降到了比正常值更低的水平。这表明睡眠能使让大脑“复位”这对大脑发育和继续学习都有着重大的作用。
In well-rested flies, levels of BRP and four other synaptic proteins drop back to low levels, providing evidence that sleep resets the brain to allow more growth and learning the next day.
所以，你只要放心的从信誉良好的睡眠研究公司购买睡眠校准音频，而不要理睬那些销售公司。
Just be sure to buy your brain recalibration audios from reputable sleep companies, and not slick marketing companies.
美国西北大学的医学教授弗莱德·塔瑞克说：“我们一直过份强调节食和锻炼，以至于忽略了良好睡眠的作用。”
Put so much emphasis on diet and exercise that we've failed to recognize the value of good sleep, "said Fred Turek, a physician at Northwestern University."
他们招募了12个有良好的睡眠的健康男性做为志愿者。
他们招募了12个有良好的睡眠的健康男性做为志愿者。
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