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健康生活，从睡梦开始
Healthy life, start from his sleep
健康生活，从睡梦开始
A good night’s sleep is an indispensable part of your life. It can cure, refresh and restore your body.
睡个好觉是生活不可或缺的一部分。它可以治愈,刷新和恢复你的身体。
Breakfast like a king, lunch like a princess and dinner like a pauper. This saying has a deep and wise meaning. You should time your meals, because a full stomach can be the reason of insomnia. A light snack at bedtime can promote sleep, but too much food can cause digestive discomfort that leads to wakefulness. Moreover, you’d better forget about caffeine in the evenings. Any food or beverage that contains caffeine can disturb sleep, especially if you are sensitive to caffeine.
早餐像一个国王,午餐就像一个公主,晚餐就像一个乞丐。这句话有深度和智慧的含义。你应该安排你的吃饭时间,因为一个吃饱的胃可以是失眠的原因。睡前吃一点小点心可以促进睡眠,但过多的食物会引起消化不良导致失眠。此外,你最好忘记咖啡因在晚上。任何含有咖啡因的食物和饮料都可以干扰睡眠,特别是如果你对咖啡因敏感的话。
It is important to change your sleep cycle gradually in order to avoid stress and different sleep disorders. The most suitable way is to do it in 15-minute increments. If you have to wake up earlier, then try to fall asleep 15 minutes earlier each evening. It may be difficult to fall asleep at once, take some relaxing procedures like a bubble bath. I think a few nights will be enough to feel comfortable with the new schedule.
为了避免压力和不同的睡眠障碍重要的是要逐渐改变你的睡眠周期。最合适的方法是做15分钟的增量。如果你要早起,然后每天晚上尝试提前15分钟入睡。一开始你可能难以入睡,洗一个泡泡浴。我认为几个晚上足以感到新时间表的舒适。
People’s body is influenced by light and darkness. Doctors strongly recommend darkening the bedroom prior to sleep. The morning light will signify to your body that a new day is starting. Start from dimming the lights in the evening. Switch off laptops, TVs and other sources of light in your bedroom. These gadgets emit blue light, which like any light can cause wakefulness at night and disrupt the body’s natural inclination to sleep. Moreover, close your curtains and blinds at night, so you will be able to sleep calmly.
人们的身体受到光明与黑暗的影响。医生强烈建议卧室睡觉之前关灯。晨光将意味着你的身体,新的一天开始。从晚上暗淡的灯光开始。在你的卧室关掉笔记本电脑、电视和其他光的来源。这些小玩意发出蓝色的光,像任何光线会导致夜间觉醒和破坏人体的自然倾向的睡眠。此外,晚上闭窗帘和百叶窗,所以你能够平静地睡。
Consistency is the best way to change your sleep cycle. You should stick to the same sleep and wake up time schedule. Don’t forget about weekends! It is allowed to have an extra hour on Saturday, but you are to be back on track for Sunday. It will help your body get used to this new routine.
一致性是改变你的睡眠周期最好方法。你应该坚持同样的睡眠和醒来的时间安排。在周末不要忘记!周六是允许多睡一个小时,但周日你要回到正轨。它将帮助你的身体适应这个新的程序。
If you have done all possible things to fall asleep and you are still tossing and turning, you should get up and start doing things you haven’t time to do during the day. Don’t torture yourself! Do something low-stress and boring until you discover that you are tired. As a rule, 30 minutes of boring activities will be enough to bring you back to bed again.
如果你做了的一切可能入睡的事情,你躺在床上辗转反侧,你应该起床并开始做白天你没有时间去做的事情。不要折磨你自己!做一些无压力和无聊的事,直到你发现你累了。一般来说,30分钟的无聊活动足以让你又回到床上。
Sleep hygiene is as important as your casual personal hygiene. The main aim of good sleep hygiene is to get your body ready for a night’s sleep. It is necessary to keep the bedroom dark, quiet and cool to facilitate your body’s ability to relax and wind down. Furthermore, you should have only a light dinner during the bed-time and avoid drinking coffee before going to bed. You’d better do some stress-free and relaxing activities.
睡眠卫生跟你平时个人的卫生一样重要。良好的睡眠卫生的主要目的是让你的身体准备好睡眠。有必要保持卧室黑暗,安静和凉爽的以促进你的身体放松和平静的能力。此外,你应该只有一个清淡的晚餐在晚上,避免在睡前喝咖啡。你最好做一些轻松的活动。
I think everyone knows about those tempting five extra minutes in the morning. Unfortunately, it doesn’t help, but can turn these five extra minutes into ten or half an hour and you will realize that you are late. The morning that starts from stress isn’t a good beginning of your day. There are many ways to stop hitting the snooze button. The most effective is to put an alarm clock on the other side of the room. You have no choice but to answer it and before you find it, you will be out of bed.
我想每个人都知道那些诱人的早上5分钟。不幸的是,它并没有帮助,但是可以把这个额外的五分钟变成十分钟或半个小时,你就会意识到你迟到了。早上,从压力开始不是一个好的一天的开始。有很多方法可以停止小睡按钮。最有效的方法是把闹钟在房间的另一边。你别无选择,只能按掉它,发现它之前,你会从床上爬起来。
A good night’s sleep is an indispensable part of your life. It can cure, refresh and restore your body. I hope these tips will help you change your sleep schedule. Have you ever had problems with your sleep cycle? How did you handle the issue?
睡个好觉是生活不可或缺的一部分。它可以治愈,刷新和恢复你的身体。我希望这些建议会帮助你改变你的睡眠时间表。你的睡眠周期有过问题吗?你是怎么处理这个问题呢?
如何保持快乐，无论发生什么
How to Stay Happy No Matter What Happens
如何保持快乐，无论发生什么
Be Grateful
心存感激
Gratitude is a sign of appreciation and you ought to show appreciation for life. Always wake up every morning in acknowledgement that someone died the previous night but you didn’t, someone did not wake up but you did. Let me give you a little exercise, next time you feel as if everything is working against you and there is nothing to be thankful for, pick up a pen and a piece of paper and make a list of things you should be thankful for, for example, I woke up this morning, I have food on my table, I have clothes to wear, I have a good paying job even though my boss is a jerk, the skies are beautiful and the atmosphere is great. By the time you finish this little exercise, I can assure you that you will feel better already.
感恩是升值的标志,你应该感谢生活。每天早上醒来总是承认有人前一晚去世了,但你没有,有人没有醒来,但你醒了。让我给你一个小练习,下次你觉得好像一切都跟你作对和没有什么值得感激的,捡起一支笔和一张纸,写下让你应该感激的事情的列表,例如,今天早上我醒来,我餐桌上的食物,我有衣服穿,我有一个好工作,尽管我的老板是一个混蛋,天空是美丽的,空气是极好的。当你完成这个小练习,我可以向你保证,你会觉得好些了。
Exercise regularly
定期锻炼
Unhappiness can result from stressing our bodies and minds. Scientists believe that 20 minutes of exercise can make you happy regardless of how sad you may be. Exercise raises your heart rate and triggers a surge of hormonal changes. As your heart begins to pound, certain hormones are released which create a sense of total well being and you begin to feel well again, the mind stress is gone and everything is under control. Another thing you can do is take a walk, this works for me all the time. When you take a walk, you are able to think over matters that are bothering you and come up with solutions to them.
不开心是我们的身体和思想有压力的结果。科学家认为,每天20分钟的锻炼能使你快乐,不管你怎么难过。锻炼提高心率和触发荷尔蒙的变化。当你的心脏开始动,某些激素释放,创造一个健康的感觉,你又开始舒服,精神压力消失了,一切都在控制之中。另一件你能做的就是散步,这是我有时间一直会做的事。当你散步时,你能够思考是什么问题困扰你,和想出解决方案。
Make somebody happy
使某人快乐
When you sow happiness, you reap happiness. Mother Teresa knew this secret so well; she devoted her life to helping others even if it simply meant putting a smile on someone’s face. Here is a sum of two of her famous quotes: “A life not lived for others is not a life; let no one ever come to you without leaving better and happier.”
当你播种快乐,收获幸福。特蕾莎修女知道这个秘密;她一生致力于帮助别人即使它仅仅是给别人一个微笑的脸。这是她的两则名言:“人生不是为别人而活,生命,让从来没有人来到这个世界的人更好和更快乐地停留。”
Be optimistic
保持乐观的心态
Change is inevitable and no situation is permanent. Whenever you are feeling sad or depressed, always remember that it’s temporary and that tomorrow will be better, tough times don’t last but tough people do. Develop a positive attitude, be optimistic.
变化是不可避免的,没有是永久性的。每当你感到伤心或沮丧,永远记得,这是暂时的,明天会更好,艰难时期不会永远存在但艰难的人会。拥有一个积极的态度,乐观。
Act as if you are happy
如果你快乐
Smile always, even when you are feeling blue. When the body acts, emotions follow. A smile costs nothing but it creates much, it enriches those who receive it without impoverishing those who give. Learn to smile at all times, it won’t only make you happy, it will also win you happy friends.
经常微笑,即使你感觉沮丧。当身体这么做、情感也会好起来。微笑不用成本但它会给你很多回报，它使那些得到它的人不枯竭。学会微笑,它不会只让你快乐,也会赢得你快乐的朋友。
Stay Close to Friends
与朋友保持亲密
I was feeling very sad and depressed at work one Friday morning, I didn’t know what to do so I approached a friend and we got to talking, I shared my burden with her and we had a brief talk. By the time I finished pouring out my heart to her, I already knew why I was not happy and what I had to do as well. Don’t be afraid to share your feelings with friends, it works.
在一个星期五的早上我工作时感到非常难过和沮丧,我不知道该怎么办所以我找到一个朋友,我们谈了谈,我和她分享了我的烦恼,我们有一个简短的谈话。我结束的时候对她倾诉我的心,我已经知道为什么我不开心,我必须做什么。不要害怕与朋友分享你的感受,这很有用。
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