睡眠对大脑的影响，你了解吗？｜中英对照
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• Sleep is essential.
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• You can't function or survive without it.
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• While your body is resting,
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• your brain is a flurry of activity.
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• It organizes the day's events and files them into storage so you can easily retrieve them later.
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• It also catches up on housekeeping,
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• clearing away wastes that build up during the day.
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• The more deeply you sleep,
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• the more effective your brain is at cleaning itself.
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• Adults typically need seven to nine hours of sleep for maximum brain performance,
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• but many of us don't get it.
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• Too little sleep negatively affects your ability to remember and concentrate.
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• It can also make you moodier and more irritable,
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• and increase the risk of anxiety and depression.
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• In addition,
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• going too long without sleep has similar effects to being drunk,
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• impairing judgment and performance,
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• and increasing the risk of accidents and injuries over time,
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• a lack of adequate sleep.
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• May also increase the risk of dementia.
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• To ensure you're getting enough sleep,
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• practice good sleep hygiene,
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• put away electronic devices an hour before bedtime and do something relaxing.
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• Go to bed at the same time each night and wake up at the same time each morning.
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• Avoid stimulants like caffeine in the late afternoon or evening,
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• and alcohol and heavy meals before bedtime.
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• Keep your bedroom quiet,
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• cool,
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• and dark,
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• and try to get in at least 30 minutes of moderately intense exercise on most days,
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• which can improve both sleep and your overall health.
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• The better you sleep at night,
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• the better your brain will function and the better you'll feel.