雅思阅读材料大集合：六个坏习惯将毁掉你的睡眠

　　解决方法：坚持两个星期，把家里的狗狗或者猫咪装在板条箱里，把箱子放在卧室外面，然后关起门来。等你的宠物可以在板条箱里安静地睡觉时，再把板条箱搬进卧室里面放两个星期。等这个板条箱里的训练完成时，试着让狗狗或者猫咪在离你床近的地方趴在自己的窝里睡。阻止它所有试图跳上你的床的尝试，奖励它乖乖在自己床上睡觉。(告诫：计划好有几个星期会睡不好觉。)

　　Bad Habit #3: Exercising too close to bedtime?

　　坏习惯三：临睡前做运动

　　Why It Disrupts Sleep: Remember how poorly you sleep when you have a fever—drifting in and out, never really feeling rested? Well, heavy exercise too close to bedtime has the same effect—it raises your core body temperature so that your sleep is fragmented at best until your body temperature drops to normal, which may take several hours.

　　为什么会影响睡眠：记得你发烧的时候睡眠多么糟糕么——模模糊糊地睡着醒来，都没怎么休息好。其实睡前做运动是一样的结果——这让你身体的核心体温升高，所以你的睡眠会断断续续直到你的体温降到正常范围，这可能会需要好几个小时。

　　EZZZ Fix: No hardcore exercise at least three hours before bedtime, so when you lay your sleepy head on the pillow, your body temp is normal. Also, keep the bedroom temperature between 65-58 degrees for the ideal sleeping climate. Too cold for you? Pile on the blankets; just make sure your head (no stocking cap, please) is exposed to the cooler air to help regulate your body temperature.

　　解决方案：睡前至少三小时内不要剧烈运动，这样当你疲倦的脑袋沾到枕头时，你的体温才是正常的。同时，最理想的睡眠条件是保持卧室温度在65-58华氏度(18.3-20摄氏度)之间。对你来说太冷?多盖上几层毯子;保证你的脑袋(请别戴绒线帽)置于冷空气中，帮助调节体温。

　　Bad Habit #4: Drinking too much liquid before bedtime

　　坏习惯四：睡前大量喝水

　　Why It Disrupts Sleep: The short answer—you have to get up and pee frequently.

　　为什么会影响睡眠：答案很简单-你需要频繁起床去卫生间。

　　EZZZ Fix: Need we also mention that coffee, tea, and colas, are not only diuretics, but also stimulants? Stop drinking caffeinated drinks after lunch and other liquids at least three hours before bedtime because peeing at night and aging do not automatically go hand in hand—unless you suffer from a prostate issue, sleep apnea, or weak pelvic muscles, in which case, see your doc for help with the related sleep issues.

　　解决方法：还需要跟你讲咖啡、茶和可乐类饮料不仅利尿，而且有刺激作用么?不要在午饭后喝咖啡因饮料，至少睡前三小时也不要喝其他东西。因为晚上上厕所和衰老并没有紧密联系，除非你有前列腺疾病，睡眠呼吸暂停或者盆腔肌肉脆弱，如果是这些情况，就去请医生帮忙解决和睡眠相关的问题吧。

　　Bad Habit #5: Eating fatty, heavy foods too close to bedtime?

　　坏习惯五：睡前吃油腻且难消化的食物

　　Why It Disrupts Sleep: Heartburn strikes anyone of any age, but it’s the most common GI disorder in older adults. If you’ve ever tried to go to sleep after eating a fatty meal, you’ve probably found the discomfort of stomach acids leaking into your esophagus less than conducive to falling asleep or staying asleep.

　　为什么影响睡眠：任何人任何年龄都可能会胃灼热，但这是老年人最常见的胃肠失调毛病。如果你试过在吃了一顿很油腻的饭后去睡觉，你可能会感受到由于胃酸进入食道而引起的不舒服，这不利于入睡或进入睡眠状态。

　　EZZZ Fix: Try to eat your last meal of the day at least 2-3 hours before bed time. Should you feel peckish before bed, consider a carbohydrate-rich snack. "Carbs stimulate melatonin production," says Dr. Oexman, "so have a (normal size) bowl of cereal, a half a bagel with a spread of hummus, or a small boiled potato." Or maybe have a serving of jasmine rice. According to the Journal of Clinical Nutrition, eating jasmine rice helped people in a study fall asleep faster than other types of rice. Who knew?

　　解决方案：尝试至少在入睡前2-3小时吃每天的最后一顿饭。如果你睡前肚子饿，考虑下富含碳水化合物的小吃吧。“碳水化合物能刺激褪黑激素的生成，”欧克斯曼医师说道，“所以来一碗(正常大小的碗)麦片，半个抹着鹰嘴豆沙的百吉饼，或者一个小点的煮土豆。”或者吃点香米。根据《临床营养学杂志》的一项调查研究，吃了香米的人比吃了其他种类的大米的人入睡更快。谁知道呢?

　　Bad Habit #6: Accepting snoring as normal sleep behavior

　　坏习惯六：明明睡觉打呼，却放弃治疗

　　Why It Disrupts Sleep: Snoring may seem as common as breathing, but it's considered the biggest sleep disrupter, and it's linked to several causes: sleeping on your back, being overweight, having a cold or allergies, drinking, or taking certain medications. At its most serious, it's caused by apnea, a potentially life-threatening illness. For the snorer, it disrupts sleep by awakening him/her every so often in order to breathe normally. For the partner, the noise can be deafening.

　　为什么影响睡眠：打鼾也许看似和呼吸一样正常，但它其实是扰乱睡眠的最重要因素，导致打呼噜的原因有好几种：仰着睡，超重，感冒/过敏，喝酒或者吃药。最严重的情形是，打呼是由呼吸暂停引起的一种威胁生命的潜在疾病。因为打呼噜的人每隔一段时间会醒来以保证正常呼吸，所以睡眠不可避免会被影响。

　　EZZZ Fix: For minor problems, try the obvious; lose weight, sleep on your side, take decongestants if you have a cold. In addition, Dr. Oexman recommends using a mouthguard, which is a non-invasive way to open the breathing passages. To rule out or diagnose apnea, consult your doctor. And never dismiss snoring as just a nuisance until you’ve discovered the underlying cause. That means no separate bedrooms as the quick fix.

　　解决方案：对于小问题，试试显而易见的方法：减肥，侧卧，感冒了服用去充血剂。除此之外，欧克斯曼医师推荐使用牙托，以一种非侵入式的方式打开呼吸道。去看医生以排除或者诊断呼吸暂停。而且在你发现潜在原因之前，永远不要认为打呼没什么大不了，而将它轻易打发掉。也就是说，不要将分房睡作为解决打呼问题的直接方案。