假期综合症之如何脱“困”
Studies suggest that teenagers often sacrifice their sleep time when it comes to making choices about time management. The problem is, studies also show that they need a lot more sleep than they probably get. More and more studies are showing that there is a direct link between sleep and academic success.
研究表明，当对时间进行管理时，青少年倾向于做出牺牲睡眠时间的决定。问题是，一些研究表明，他们需要的睡眠时间比实际睡眠时间要多。也有越来越多的研究显示，睡眠和学习效率之间有着直接的联系。
According to a study , teens should receive more than nine hours of sleep every night. That's a great thought, but is it possible? Think about it--do you ever sleep that long?Maybe on the weekends. But very few teens receive sufficient sleep on school nights.
一项研究显示，青少年应该接受每晚至少9小时的睡眠。这是一个重要的发现，但可能实现吗?想想——你曾经睡那么久吗?你可能在周末会有足够的睡眠。但很少有青少年在学校可以获得足够的睡眠。
Dr. Carskadon's study suggests biology might be the cause for sleep deprivation among teens. Their internal time clocks are just a little different during teenage years--and late nights and sleep-ins are a natural part of growing into adulthood.
Carskadon博士的研究表明生物原理可能是青少年缺乏睡眠的原因。在十几岁的时候人体内的生物钟是不同的，熬夜和睡懒觉是青少年到成年必经的一部分。
Lack of sleep makes it more difficult for students to concentrate in school, especially during those early-morning classes.A more recent study shows that sacrificing sleep to study actually does more harm than good. The sleep that you miss when you stay up late to study will cause "academic problems" the following day. It's just not worth sacrificing sleep to study!
睡眠不足会让学生在学校更难集中注意力，特别是在清晨的课堂上。最近的一项研究表明，牺牲睡眠时间来学习实际上弊大于利。当你熬夜学习睡眠不足时，第二天将导致学习效率低下等问题。牺牲睡眠来学习是不值得的!
Studies About Sleep and Memory 睡眠和记忆力的研究
Our ability to remember is related to our ability to learn, and there have been many studies about sleep and its effects on memory, learning, and retention. These studies suggest that good sleep habits are essential to good study habits.
我们的学习能力与记忆能力相关，也有许多关于睡眠以及睡眠对记忆力、学习能力影响的研究。这些研究表明，良好的睡眠习惯对良好的学习习惯是至关重要的。
One study about learning languages shows that it is good to study right before going to sleep because sleep helps students store memories to be retained and remembered the next day.Another study shows that sleep strengthens memories so they become clear and resistant to interferences and distractions.
一项和语言学习相关的研究表明，刚好在睡觉之前学习是有效率的，因为睡眠可以帮助学生储存记忆，第二天仍然记得。另外一项研究表明，睡眠可以加强记忆，使得记忆更加清晰和牢固，可以抵制外界的干扰。
Avoiding Sleep Deprivation 避免睡眠不足
So what can you do if you know you aren't getting enough sleep?
因此在你睡眠不足的情况下你能做些什么呢?
Turn off the TV at night. Some teens fall asleep with the TV on, and some are so used to the noise they think they can't sleep without it. Not true! The TV noises and flashing lights will only keep you from getting a sound sleep. If you can remember anything you hear during your sleep, it's a sure sign you're not sleeping well.
晚上关掉电视。一些青少年开着电视入睡，并且一些青少年已经习惯了伴着噪音入睡，他们认为没有声音时他们无法入眠。但这不是真的!电视的声音和屏幕的闪烁会干扰你进入沉稳的睡眠。如果你能记住任何睡眠中听到的声音，这是你没有睡好的明显标志。
Try switching to caffeine-free drinks. Reduce caffeine by switching to something healthier, like bottled water. If that's too much to ask, at least try a caffeine-free version of your favorite drink!
尝试改喝不含咖啡因的饮料。通过改变一些更健康的饮品如瓶装水来减少咖啡因的摄入。如果这一要求你难以做到，可以尝试你最喜欢的饮料的无咖啡因版本!
Don't think too hard right before bed time. If you have calculus homework, you might not want to put it off until night. It's harder to relax and get to sleep when your mind is stuck in the deep-thinking mode. It takes awhile to unwind, so maybe you should tackle the hardest subject earlier.
在睡前不想研究太难的问题。如果你有微积分作业，您最好不要推迟到晚上。当你的大脑陷入深度思考时，是很难放松入睡的。大脑需要一段时间来放松，所以也许你应该更早解决最困难的问题。
Same for crazy video games. Video games may also cause your brain to enter the overdrive zone. If you play video games, don't do them just before you go to bed.
激烈的视频游戏同样不适宜睡前进行。视频游戏也可能导致你的大脑超速运转。因此如果你玩游戏，不要恰好选在你上床睡觉之前。
Turn off the cell phone. What's so important it can’t wait until morning? Unless you have a really good reason (like a working parent who may need to reach you)， turn it off and get some rest.
关掉手机。有什么事情如此重要不能等到第二天早上呢?除非你有一个很好的理由(如工作中的上级可能会找到你)，否则把手机关掉，进入休息状态。
Start keeping track of things you do routinely and the amount of time needed to do certain tasks. Then plan ahead so you can get to bed on time.
开始记录你日常做的事情，以及完成某项任务所需的时间。然后提前计划以致你可以准时上床睡觉。
Play music if you want, but not too loud. Many people play music at night. If it doesn't bother you, go ahead. Don’t play it too loud, though, or it will disrupt your sleep.
播放你想听的音乐，但不要太大声。许多人在晚上播放音乐。如果不打扰你，则继续播放。不要播放得太大声,否则会干扰你的睡眠。
Studies suggest that teenagers often sacrifice their sleep time when it comes to making choices about time management. The problem is, studies also show that they need a lot more sleep than they probably get. More and more studies are showing that there is a direct link between sleep and academic success.
研究表明，当对时间进行管理时，青少年倾向于做出牺牲睡眠时间的决定。问题是，一些研究表明，他们需要的睡眠时间比实际睡眠时间要多。也有越来越多的研究显示，睡眠和学习效率之间有着直接的联系。
According to a study , teens should receive more than nine hours of sleep every night. That's a great thought, but is it possible? Think about it--do you ever sleep that long?Maybe on the weekends. But very few teens receive sufficient sleep on school nights.
一项研究显示，青少年应该接受每晚至少9小时的睡眠。这是一个重要的发现，但可能实现吗?想想——你曾经睡那么久吗?你可能在周末会有足够的睡眠。但很少有青少年在学校可以获得足够的睡眠。
Dr. Carskadon's study suggests biology might be the cause for sleep deprivation among teens. Their internal time clocks are just a little different during teenage years--and late nights and sleep-ins are a natural part of growing into adulthood.
Carskadon博士的研究表明生物原理可能是青少年缺乏睡眠的原因。在十几岁的时候人体内的生物钟是不同的，熬夜和睡懒觉是青少年到成年必经的一部分。
Lack of sleep makes it more difficult for students to concentrate in school, especially during those early-morning classes.A more recent study shows that sacrificing sleep to study actually does more harm than good. The sleep that you miss when you stay up late to study will cause "academic problems" the following day. It's just not worth sacrificing sleep to study!
睡眠不足会让学生在学校更难集中注意力，特别是在清晨的课堂上。最近的一项研究表明，牺牲睡眠时间来学习实际上弊大于利。当你熬夜学习睡眠不足时，第二天将导致学习效率低下等问题。牺牲睡眠来学习是不值得的!
Studies About Sleep and Memory 睡眠和记忆力的研究
Our ability to remember is related to our ability to learn, and there have been many studies about sleep and its effects on memory, learning, and retention. These studies suggest that good sleep habits are essential to good study habits.
我们的学习能力与记忆能力相关，也有许多关于睡眠以及睡眠对记忆力、学习能力影响的研究。这些研究表明，良好的睡眠习惯对良好的学习习惯是至关重要的。
One study about learning languages shows that it is good to study right before going to sleep because sleep helps students store memories to be retained and remembered the next day.Another study shows that sleep strengthens memories so they become clear and resistant to interferences and distractions.
一项和语言学习相关的研究表明，刚好在睡觉之前学习是有效率的，因为睡眠可以帮助学生储存记忆，第二天仍然记得。另外一项研究表明，睡眠可以加强记忆，使得记忆更加清晰和牢固，可以抵制外界的干扰。
Avoiding Sleep Deprivation 避免睡眠不足
So what can you do if you know you aren't getting enough sleep?
因此在你睡眠不足的情况下你能做些什么呢?
Turn off the TV at night. Some teens fall asleep with the TV on, and some are so used to the noise they think they can't sleep without it. Not true! The TV noises and flashing lights will only keep you from getting a sound sleep. If you can remember anything you hear during your sleep, it's a sure sign you're not sleeping well.
晚上关掉电视。一些青少年开着电视入睡，并且一些青少年已经习惯了伴着噪音入睡，他们认为没有声音时他们无法入眠。但这不是真的!电视的声音和屏幕的闪烁会干扰你进入沉稳的睡眠。如果你能记住任何睡眠中听到的声音，这是你没有睡好的明显标志。
Try switching to caffeine-free drinks. Reduce caffeine by switching to something healthier, like bottled water. If that's too much to ask, at least try a caffeine-free version of your favorite drink!
尝试改喝不含咖啡因的饮料。通过改变一些更健康的饮品如瓶装水来减少咖啡因的摄入。如果这一要求你难以做到，可以尝试你最喜欢的饮料的无咖啡因版本!
Don't think too hard right before bed time. If you have calculus homework, you might not want to put it off until night. It's harder to relax and get to sleep when your mind is stuck in the deep-thinking mode. It takes awhile to unwind, so maybe you should tackle the hardest subject earlier.
在睡前不想研究太难的问题。如果你有微积分作业，您最好不要推迟到晚上。当你的大脑陷入深度思考时，是很难放松入睡的。大脑需要一段时间来放松，所以也许你应该更早解决最困难的问题。
Same for crazy video games. Video games may also cause your brain to enter the overdrive zone. If you play video games, don't do them just before you go to bed.
激烈的视频游戏同样不适宜睡前进行。视频游戏也可能导致你的大脑超速运转。因此如果你玩游戏，不要恰好选在你上床睡觉之前。
Turn off the cell phone. What's so important it can’t wait until morning? Unless you have a really good reason (like a working parent who may need to reach you)， turn it off and get some rest.
关掉手机。有什么事情如此重要不能等到第二天早上呢?除非你有一个很好的理由(如工作中的上级可能会找到你)，否则把手机关掉，进入休息状态。
Start keeping track of things you do routinely and the amount of time needed to do certain tasks. Then plan ahead so you can get to bed on time.
开始记录你日常做的事情，以及完成某项任务所需的时间。然后提前计划以致你可以准时上床睡觉。
Play music if you want, but not too loud. Many people play music at night. If it doesn't bother you, go ahead. Don’t play it too loud, though, or it will disrupt your sleep.
播放你想听的音乐，但不要太大声。许多人在晚上播放音乐。如果不打扰你，则继续播放。不要播放得太大声,否则会干扰你的睡眠。
