Do You Get Enough Sleep你是否睡眠充足

Micky

每个人都需要睡眠，怎么判断自己睡眠是否充足呢？一起阅读本文来了解下吧！

We spend about one-third of our lives asleep. This may sound like a lotof time， but it is not wasted. Because our bodies need sleep to stay healthy.

The 1）immune system protects the body from diseases and infections.Not getting enough sleep hurts this protective system.

When we sleep， our bodies release proteins that support sleep and helpus fight infections. Infection-fighting 2）antibodies and cells are reduced duringperiods when you don’t get enough sleep. The immune system works bestwhen the body gets enough sleep.

Researchers found that when sleep-deprived people are given a3）vaccine， fewer antibodies are produced. If sleep-deprived people arethen exposed to a virus， they are more likely to get the virus.

To stay in good health， adults should get 7 to 8 hours of sleep.Teenagers need 9 to 10 hours of sleep. And school-aged childrenmay need more than 10 hours of sleep a night. Experts say thequality and quantity of our sleep become poor as we age. Thishappens because brain 4）circuits that control sleep slowly beginto weaken.

Here are several signs that may indicate you arenot getting enough sleep.

1. You’re always hungry or you’ve gained weight. A lack of sleep can affect the hormones that tell your brain you have not eaten enough.

2. You have trouble making decisions. A lack of sleep may affect your higher level brain functions， such as problem solving.

3. You have trouble remembering things. Sleep helps prepare the brain for new memories.

4. You feel very emotional. People who are sleep-deprived may feel unable to control their emotions， whether they be angry， sad or happy.

5. Your skin doesn’ t look good. When we sleep， the body repairs damaged cells， like skin cells.

6. You are having trouble seeing. When you’re tired， you may not be able to control your eye muscles.

Health experts recommend avoiding study on electronic devices before going to bed. A cool room is also a better environment for sleeping.

1） immune adj. 免疫的；免除的

2） antibody n. [ 免疫] 抗体

3） vaccine n. 疫苗

4） circuit n. 电路；回路

我们一生中大约有三分之一的时间是在睡眠中度过的。这听起来可能是很长的时间，但这些时间并没有浪费，因为我们的身体需要睡眠来保持健康。

免疫系统保护人体免受疾病侵袭和感染，睡眠不足会损伤这个保护系统。

当我们睡觉时，身体会释放支持睡眠并帮助我们对抗感染的蛋白质。睡眠不足时，对抗感染的抗体和细胞会减少。当身体获得足够的睡眠时，免疫系统的免疫效果最好。

研究人员发现，睡眠不足的人接种疫苗时会产生较少的抗体。如果睡眠不足的人随后接触到病毒，他们更有可能感染病毒。

为了保持身体健康，成年人应该睡7 ～ 8 个小时，青少年需要睡9 ～ 10 个小时，学龄儿童可能需要超过10 个小时的睡眠。专家说，随着年龄的增长，我们的睡眠質量会变差，睡眠时长也会减少，这是因为控制睡眠的脑电路慢慢开始减弱。

以下几种迹象可能意味着你睡眠不足。

1. 你总是饿或者体重增加了。睡眠不足会影响你体内一种激素的分泌，这种激素会提示大脑你吃得还不够多。

2. 你很难做出决定。睡眠不足可能会影响大脑更高水平的功能，例如解决问题的能力。

3. 你很难记住事情。睡眠有助于大脑为新的记忆做好准备。

4. 你非常情绪化。睡眠不足的人可能会感到无法控制自己的情绪，无论是生气、悲伤还是快乐。

5. 你的皮肤看起来不太好。当我们睡觉时，身体会修复受损的细胞，如皮肤细胞。

6. 你的视力不好。当你疲劳时可能无法控制眼部肌肉。

健康专家建议睡前避免在电子设备上学习。凉爽的房间也是一种更好的睡眠环境。