总犯困？那是你根本不会睡觉 | The 8 sleep myths that make you TIRED

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Do you toss and turn at night, struggling to sleep?

你曾有过在夜里辗转难眠的经历吗？

It could be because you have fallen for some of the myths that have been floating around in recent months.

这可能是因为你相信了几个一直以来，人们都深信不疑的睡眠谎言。

A leading sleep expert has today warned you shouldn't believe everything you hear — and how doing so may be ruining your shut-eye.

睡眠研究领域的权威专家提醒大家，不要相信这些流传已久的睡眠定律，因为它们很可能会毁了你的睡眠！

Dr Neil Stanley, a member of the British Sleep Society, explains eight of the biggest sleep myths in a piece for Healthista.

英国睡眠协会成员Neil Stanley博士在英国女性健康网站Healthista上揭开了所谓八大睡眠定律的神秘面纱。

Eight hours a night is essential

至少要睡8小时

There are no hard and fast rules about the amount of sleep each of us needs. We all have our own individual need.

每个人需要多少睡眠时间其实并没有单一标准。我们每个人都有不同的睡眠需求。

The normal range is anywhere between five and nine hours and, like height or shoe size, is genetically determined.

一般来说，睡眠时长在5个小时至9个小时之间都算正常，这就像人的身高和鞋码一样是由基因决定的，而不是按照后天的某个标准来执行。

Therefore you need to get the right amount of sleep for you. Do not obsess about getting eight hours, find the amount of time that is right for you. This is the amount of sleep that allows you to feel awake and vital the next day.

因此，你应该选择对于自己来说最合适的睡眠时间，而不是一味地追求八小时睡眠。最适合自己的就是最好的，适合的睡眠时间往往能够让你在第二天保持充沛的精力。

If you are sleepy during the day you are probably not getting enough sleep at night.

反之，如果你在一天中总是感到困倦，那这就说明你晚上睡得不够多。

There is no such thing as too much sleep

并没有“睡太多”这一说法

You can get too much sleep, each of us has our own individual sleep "need" and like anything it is possible to have too much of a good thing.

事实上，“睡太多”的现象确实存在，我们每个人都有特定睡眠需求，如果超出需要的量，就会过犹不及，反而产生不好的影响。可谓凡事都要有一个度。

Scientific evidence has shown that too much sleep is just as harmful as too little.

有科学证据证明，过度睡眠对人们身体健康的损害并不亚于睡眠不足。

you can train your body to need less sleep

你可以训练自己的身体以达到更少的睡眠需求

Some people naturally need less sleep than others and this is genetically determined so whilst you can "get by" on less sleep than you need you cannot train yourself to "need" less sleep.

有一些人天生比别人拥有更少的睡眠需求，这是基因决定的。因此你可能想方设法以求睡得更少，但这只能让你勉强度日，你的身体实际上是不接受的。

However, regularly getting even one hour less sleep than you need is likely to impact on your health and negatively affect performance and mood.

然而，如果你每天都睡得比你的实际需求少一个小时，久而久之这种习惯会逐渐开始影响你的健康，并对你的日常行为和情绪产生消极的影响。

Longer term partial sleep deprivation is associated with a greater risk of a number of diseases including heart disease, depression, diabetes and obesity.

像这样长期剥夺部分睡眠会增加你患某些病的几率，如心脏病，抑郁症、糖尿病和肥胖。

Sleeping in separate beds means the relationship is in trouble

分床睡意味着双方关系陷入危机

Many people sleep better with the warmth and security of another person next to them, however 50 percent of your sleep disturbance is caused by your bed partner so others prefer to sleep alone.

许多人享受与他人一起睡觉所带来的温暖和安全感。但是，有大约一半的睡眠问题是由那些有着不良睡眠习惯的床伴导致的，因此有一些人更喜欢自己一个人睡。

This is a perfectly natural thing to do and might even improve your relationship because by sleeping better you will be happier, less tired and less resentful of the other person.

其实，自己单独睡觉是非常自然的事，这还有可能改善夫妻和恋人间的关系。好的睡眠质量让人们放松心情，减少压力，对于人际关系也有积极的影响。

If you miss out on sleep during the week you can catch up at the weekend

平常睡得少可以在周末补回来

Catching up on missed sleep is important but a lie-in on the weekend can actually add to sleep disruption and increase tiredness.

补觉是很重要的，但在周末赖床会扰乱人体的生物钟从而使人更疲倦。

Our bodies respond better to regular sleep patterns going to bed and getting up at a regular time.

我们的身体习惯于遵守一定的睡眠模式，因此我们要有固定的入睡和起床时间。

The weekend lie-in is disruptive to this pattern and this is why getting up on Monday morning can be so difficult.

周末赖床是对睡眠模式的破坏，这就是为什么那些周末睡懒觉的人在周一早晨起不来床。

To catch-up on sleep it is better to go to bed a bit earlier and keep to your regular wake-up time.

补觉的最好方式是晚上早点睡觉，这样在早晨你就可以在与平时一样的时间点醒来。

An hour before midnight is worth two after

晚上11点睡觉比超过2点再睡更值

There is some wisdom behind this old-wives tale because the deep restorative part of sleep that we have is usually during the first third of the night, that is, in the hours before and around midnight, sleep in the later part of the night is more easily disturbed.

这种滑稽的说法实际上有科学的部分，因为我们的深度睡眠通常发生在夜晚总时长的前三分之一，也就是说，在午夜12点前后数小时的范围之内，我们越迟入睡就越容易被吵醒。

So this saying is actually about the quality of sleep in the first part of the night not necessarily the timing.

但这种说法实际上针对的是睡眠的质量而不是入睡的时间。

Children will go to sleep when they are tired

儿童只要感到累了就会去睡觉

This is like thinking that children will stop eating ice cream when they are full.

这就好像在说，只要孩子们吃饱了就不会再吃东西一样，但事实并非如此。

Children need much more sleep than adults, it is crucial to their development; however, like us, it is important for children to have a routine in order for them to get their required sleep.

儿童比成人需要更多的睡眠，这对于他们的成长发育来说是极其重要的，但这不代表他们可以一味地多睡觉。就像成年人一样，儿童也应该有自己的睡眠作息表，包括合理的睡眠总时长和规律的入睡起床时间，这样他们才能拥有高质量的睡眠。

Snoring is just a bit annoying and nothing to worry about

打鼾只是有些吵并不值得大惊小怪

Many people, both men and women, snore during the night. Most occasional snoring is linked alcohol or being a bit overweight.

无论男女，很多人都有打鼾的习惯。偶尔打鼾一般是由酒精和超重引起的。

However, regularly snoring will disturb the sleep of both the snorer and their bed partner and there is no good thing about poor sleep.

然而，经常打鼾就会严重影响睡眠者及同床者的睡眠质量。

Loud, frequent snoring with regular pauses in breathing is called sleep apnoea, a serious sleep disorder that should be treated.

大声且频繁的打鼾如果伴随着有规律的停顿，就说明这个人患上了名为睡眠呼吸暂停的病症。这是一种严重的睡眠疾病，应该到医院接受正式的治疗。

Source: Daily Mail