Tell me what time you wake up and I will reveal what type of person you are! No, I am not a fortune teller but there is now evidence to show your sleep patterns reveal a lot about your lifestyle and personality. It can affect your mood, weight control and productivity at work。
給我說說你的起床時間，我就能告訴你你屬于哪種類型的人!不，我不是名預言家，但是有證據(jù)表明，你的睡眠模式可以顯示出你的生活方式和個性。睡眠能影響你的心情、體重控制和工作效率。
Here are five different types of sleep patterns. Which one do you fit into?
下面是五種不同的睡眠模式。你屬于哪一種?
1. Are you a morning person?
你是不是早起型的人?
If you like waking and getting up early, you are more likely to shine in the morning and get lots of things done. Your bedtimes are regular and do not vary wildly on the weekends. You like to have a decent breakfast which sets you up for the day. Evenings are less productive for you and you may feel like going to bed very early。
如果你喜歡很早醒來并起床，你很有可能在早晨效率較高，可以做很多事情。你睡覺的時間很有規(guī)律，即使是周末也沒有太大的變化。你喜歡有一頓豐盛的早餐，它會讓你精神一整天。晚上你的效率不高，你可能想早點上床睡覺。
2. Are you a napper?
你是不是睡午覺型的人?
Some people love a nap in the afternoon. Italian and Spanish timetables have taken this into account, since time immemorial. It is also due to climatic reasons. However, things are changing and there is a proposed labor reform in Spain to shorten the working day by eliminating the siesta! Even if you do not want or need a full siesta of an hour or so, a nap may benefit you。
有些人喜歡下午睡上一小覺。很久以前，意大利和西班牙的作息表就考慮到了這一點。當然也有氣候方面的原因。但是，事情在不斷變化，西班牙有一項勞動改革提議去除午睡來縮短工作時間!事實上，即使是你不想或不需要一小時的午睡，睡上一小覺對你來說也是很有益處的。
If you work for an enlightened company, they now provide nap rooms for you to have a snooze, because experts say this can increase productivity, reduce stress and fatigue and lessen the risk of heart disease。
如果你在一家開明的公司上班，他們都給你提供午睡室，讓你在里面睡一會兒，因為專家說這樣做可以提高工作效率，減輕壓力和疲勞，并降低心臟病的風險。
3. Are you an evening person?
3.你是不是晚睡型的人?
If you are in this category, you may like to burn the midnight oil and party, study or work into the early hours because that is when you feel much more energetic. You prefer to work out in the evenings and you almost always need an alarm clock to wake you up. You do not go in for hearty breakfasts and you are pretty relaxed in regard to mealtimes。
如果你屬于這種人，你可能喜歡熬夜和聚會， 一直學習或工作到凌晨， 因為那段時間你會覺得更有精力。你喜歡晚上工作，基本上靠鬧鐘叫你起床。你對豐盛的早餐并無多大興趣，用餐時你會相當隨意。
4. Do you sleep most during the weekend?
你是不是把周末的時間都用來睡覺了?
Many people struggle through the week on about 4-6 hours a sleep a night because of work pressure, long commutes and late nights. To make up your sleep deficit, you may sleep very late on the weekends or spend an afternoon in bed. The good news is this can partially help you to recover. The bad news is this is not a valid long-term strategy and does not always work to get you back to normal. This irregular type of sleep pattern can negatively impact:
很多人由于工作壓力、通勤時間長和熬到深夜，每晚只睡4-6小時來撐過工作日。為了補覺，你可能周末睡到很晚或一下午都躺在床上。好消息是這樣能在一定程度上幫你恢復。壞消息是這樣不是一個有效的長期策略，并不是總能讓你恢復正常。這種不規(guī)律的睡眠模式對下面的這些有負面影響：
Your immune system
你的免疫系統(tǒng)
Mood swings
心情波動
Attention span and focus
注意力的持續(xù)時間和專注力
Increase food cravings which will lead to obesity
增加對食物的渴望從而導致肥胖
This was the result of some research carried out by the Penn State University College of Medicine。
這是賓夕法尼亞州立大學醫(yī)學院一些研究的結果
5. Do you find it difficult to wake up?
你是不是覺得很難睡醒?
There could be many reasons for this. It may be you are going to bed too late or you have a disturbed sleep pattern, caused by barking dogs or a snoring partner. There may be issues with insomnia, restless legs or sleep apnea. Your problem now is you have a very short time to get up, dressed and out of the house. This can be very stressful。
當然可能有很多原因�？赡苁悄闼锰砹嘶蛴捎诠方谢驉廴舜蝼龑е履愕乃吣Ｊ绞艿搅烁蓴_。也可能是失眠、多動腿或睡眠呼吸暫停綜合癥。你現(xiàn)在的問題是你要在很短的時間內起床、穿衣和走出屋子。這對你來說可能壓力很大。
If you are fed up with loud alarm clocks, try a dawn simulator or a clock fitted with aromatherapy beads which can range from coffee to lavender. Some sadistic inventors have come up with a flying clock which takes off from the bedside table once it rings. Then, you have to chase it round the room and catch it before it stops bleeping. Not my ideal alarm clock!
如果你受夠了吵鬧的鬧鈴，可以試試帶有黎明模擬器的鐘表或帶有香薰珠子的鐘表。帶香薰珠子的鐘表上的指針可以從咖啡味的珠子指向薰衣草味的珠子。有一些瘋狂的設計師設計出會飛的鬧鐘，一旦鬧鐘響了，它就從床頭柜上飛起來。然后，你就得滿屋地追它，追到它后它才能停止發(fā)出嗶嗶的聲音。這可不是我理想中的鬧鐘!
Whatever type of sleep pattern you match, there is still the problem in getting up as painlessly as possible. Here are suggestions to make it less traumatic. If you are one of those rare types who can jump out of bed, ready to go, then skip this bit!
無論你屬于哪一種睡眠類型， 都希望能夠不費勁就起床。下面的這些建議會讓起床變得容易一些。如果你是能輕易起床的奇葩，請略過下面的內容。
Buy an alarm clock with a pleasant sound or with one of the new features mentioned above。
買一個能發(fā)出悅耳聲音的鬧鐘或具有上面提到的一些特點的鬧鐘。
Forget the snooze button – the sleep quality is rubbish。
別想著打盹——睡眠質量太差。
Set the alarm to go off at the latest practical moment。
讓鬧鐘在最適合的時刻響起。
Try stretching exercises before actually getting up。
在真正的起床前試試伸展運動。
Exercise if you feel like it – it works for some people in giving them an energy boost。
如果你喜歡運動就運動一下吧——運動對有些人很管用，能讓他們更有活力。
