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Everybody has to fall asleep,some of us need our favorite pair of socks,
a warm beverage, or our stuffed animal. But even when we get in bed our
phone lights up with notifications, we check them and before we realize
it , it has already been 3a m. That is how staying up late comes about.


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As far as I’m concerned,the reason for people’s staying up late varies
from person to person.However,lack of sleep would affect learning and
memory. Worse,if your sleep difficulties last a long time,that could
lead to anxiety or depression.As a consequence, getting enough sleep has
become as important as eating vegetables and exercising regularly.Below
are some suggestions for forming good habits of healthy sleep.

  Whether you think you need daytime rest or not, picking up a nap
habit—or continuing to make time for one—is a smart, healthy move.
Consider the evidence: The Mayo Clinic says naps promote relaxation,
reduced fatigue, better mood and alertness, and a sharper-working mind.
A 2008 British study found that compared to getting more nighttime sleep
or guzzling caffeine, a mid-day nap was the best way to cope with the
mid-afternoon slump。

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1.Stick to a schedule

  According to the Harvard Health Letter, several studies have shown
that people remember new information better when they take a nap shortly
after learning it. And, most incredibly, a 2007 study of nearly 24,000
Greek adults in the Archives of Internal Medicine found that people who
napped regularly had a 37 percent reduced risk of dying from heart
disease compared to people who didn’t nap。

Sleep is very, very good. And while it’s essential to get a solid seven
to nine hours per night, when you occasionally miss the mark, a nap can
help a great deal. Hey, it’s still a good idea even if you do get enough

www.qg999.com ,Establishing a consistent nighttime routine for a child is a particular
challenge, especially when the child is very young. However ,we can make
an attempt to do it. When My daughter was fifteen days old, I managed to
aid her to establish a routine , which is early to bed and early to
rise. Fortunately she succeeds in doing it. Every day she goes to bed
around 9p.m, and gets up at seven o’clock the next morning.

  Of course, napping isn’t right for everyone. If you’re prone to
insomnia, naps that are too long or taken too late in the day can
interfere with your ability to fall or stay asleep at night. Also,
people with certain sleep disorders, like sleep apnea or narcolepsy, may
feel more tired if they take a nap than if they don’t。

Here are seven reasons why you should take a nap right

According to some investigations,the best time range to go to bed and to
help you wake up in great shape is between 9pm and midnight, making sure
that you have 8 hours of sleep per night.

  But for most, naps can make you feel sharper and happier. Naps
provide different benefits depending on how long they are, says
MentalFloss.com. A 20-minute nap will boost alertness and concentration;
a 90-minute snooze can enhance creativity。

1. It’ll increase your patience。它将加强你的耐心。

2.Avoid the distraction

  According to Prevention.com, you experience a natural dip in body
temperature between 1 p.m. and 3 p.m. A power nap at this time can boost
alertness for several hours and, for most people, shouldn’t affect being
able to fall asleep at night。

Feeling frustrated? According to researchers at the University of
Michigan, who published a study recently in the journal Personality and
Individual Differences, you should probably take a nap. Participants
were asked to complete a particularly frustrating task — drawing

Beds should only be used for sleep. When people associate beds only with
sleep , they are able to fall asleep faster and have a more restful
sleep, according to an American Psychological Association (APA) study.

  Pick a dark, cozy place that’s not too warm or too chilly.
Prevention.com recommends napping on the couch instead of in bed, so
you’re less tempted to snooze for too long。

designs on a computer screen. Those who took an hour-long nap before the
exercise were able to draw for 90 seconds, compared to a control group
who watched a nature documentary instead of napping. They gave up after

Therefore, It is suggested that we shouldn’t  play  our
phone/tablet/laptop in bed. Besides,switching the light into a gentle
one is of great help to ensure better sleep.

  Surprisingly, the best place to crash may be a hammock if you have
one. A Swiss study published last year found that people fell asleep
faster and had deeper sleep when they napped in a hammock than in a bed.
That same rocking motion that lulls babies to sleep works wonders for
grown-ups too。

2. You’ll be more alert。你的反应会越来越快。

3.Don’t eating or drinking

  点评:本篇完形填空摘自Read’s Digest,

Whether you’re on a long drive or trying to get through a difficult task
at work, napping is a great way to increase alertness if you’re feeling
foggy. A NASA study found that after napping for forty minutes pilots
were more alert, and a smaller study found that after just ten minutes
participants felt more

To help you get adequate sleep, don’t do anything too physically or
mentally strenuous at least 2 hours before your bed time. As well, don’t
eat a relatively large meal close to your sleep time.  Apart from this,
coffee or alcohol will make your mind excited and wake you up at night.


3. Just thinking about taking a nap can lower your blood

Last but not least,leave your stress and worries at your bedroom door!
Clear your thoughts and just enjoy your sleep.May all of you have good
sleep. Good night!

2010 British study found that compared to getting more nighttime sleep,
a mid-day nap was the best way to cope __69___ the mid-afternoon
sleepiness. 这里分明考察的正是词组cope with。表示管理、应对。

While an actual nap is certainly beneficial, so is the time before you
take one. One British study found that participants’ blood pressure
dropped before they even fell asleep — just anticipating the nap they
were about to take was
enough。打瞌睡当然有好处,但打盹以前的时光也可以有利润。一项United Kingdom探讨发掘加入试验的人竟然在睡觉之前血压就降了——只是想着要睡觉就足足了。

  再比方第73题,And most incredibly, a 二零零六 study of nearly 24,000
Greek adults in the Archives of Internal Medicine found that people who
napped regularly had a 37% reduced risk of dying __73__ heart
disease ……这里也特别醒指标观看比赛了词组die from

  4. It helps you remember more。帮你巩固记念力。

  例如第77题,A 20-minute nap will boost alertness and concentration;
a 90-minute snooze will __77___creativity. 选项包蕴了enlarge,
engage, enhance 和enlighten.

A study conducted by researchers in 德文y found that taking an
hourlong nap can dramatically improve our ability to remember
information. For the study, participants were asked to remember specific
words and pairs. Then, half the participants watched a mp4 while the
other half napped. When asked about their memory of the words, the nap
group performed five times as well as the mp5group。德意志联邦共和国斟酌人口张开的一项商讨发掘小睡1小时能显著加强大家记东西的力量。那项钻探中,出席者被供给记住特定的单词和短语。然后五成参预者看mp4,另一半睡觉。当被问及记住多少单词时,打瞌睡的那组的变现比看DVD那组好5倍。


  5. It can improve creativity。它能拉长创立力。

If you haven’t been feeling too imaginative lately, it’s probably time
to hit the hay. A study conducted by psychiatrist Sara Mednick out of
the University of California, San Diego, found that people who take REM
naps — the deep sleep state where you’re dreaming — were more creative
when it came to problem solving than non-REM
nappers。借使您这两天倍感想象力非常不足充裕,恐怕你该去睡觉了。San Diego密歇根大学的精神病学家Sarah·梅德Nick进行的一项商讨开采,到达迅速眼动睡眠(做梦的纵深睡眠情形)的人比没完结飞速眼动睡眠的人化解难题时更有着创设力。

6. Regular naps may prevent heart disease。定时午睡能防御心脏病。

One study of 23,000 Greek adults found that people who took midday naps
— a.k.a. “siestas” — were over thirty percent less likely to die of
heart disease, according to the Washington Post.”Napping may help deal
with the stress of daily living,” 迈克尔 Twery of the National Heart
Lung and Blood Institute said, according to the Washington Post.
“Another possibility is that it is part of the normal biological rhythm
of daily living. The biological clock that drives sleep and wakefulness
has two cycles each day, and one of them dips usually in the early
afternoon. It’s possible that not engaging in napping for some people
might disrupt these

7. Taking a ten-minute rest is beneficial, too。小憩十分钟也是有补益。

Don’t think you can actually fall asleep? It may not matter all that
much. A 2005 study, which took a look at the effects of napping versus
resting, found that simply lying down for ten minutes improved mood
regardless of whether or not the person fell

What are you waiting for? Get snoozing and dream


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