提升生活質(zhì)量最簡單的方式：睡覺
The Simplest Way to Drastically Improve Your Life: More Sleep
紐約時報
New York Times
Imagine this: Someone walks up to you and pitches you on a brand-new, magical pill.
想象一下：有個人走過來為向推銷一款全新的神奇藥片。
pitch
在之前文中pitch一詞以名詞的形式出現(xiàn)：
The study compared a traditional high-pitch smoke alarm with voice-based ones.
作為名詞，表示“音調(diào)”，英文解釋為“The pitch of a sound is how high or low it is.”，舉個??：
He raised his voice to an even higher pitch.
他將嗓門提得更高了。
pitch意思也是多樣，同樣作名詞時，比如可用作為field的近義詞，表示“場地，比賽場地”，英文解釋為“a marked out area of ground on which a sport is played”，如：football/cricket/rugby pitch 足球場/板球場/橄欖球場；
短語on the pitch可以表示“參加比賽”=playing a sport；舉個??：
He was on the pitch for his school.
他代表學(xué)校參加了比賽。
而此處在文中作為動詞，表示“竭力推銷”，英文解釋為to try to persuade someone to do business with you, buy something etc informal，舉個??：
... sales reps pitching new gadgets
推銷新玩意的銷售代表
此外，作動詞也可以表示“〔通常仔細(xì)瞄準(zhǔn)后〕用力投[扔，拋，擲]”，英文解釋為“to throw something with a lot of force, often aiming carefully”，舉個??：
She pitched the page into the fire.
她把那頁紙扔進(jìn)了火里。
This pill can measurably improve your memory, overall cognitive performance, ability to learn new information, receptivity to facial cues, mood, ability to handle problems, metabolism, risk for heart disease and immune system.
這種藥片可以顯著改善你的記憶力、整體認(rèn)知表現(xiàn)、學(xué)習(xí)新信息的能力、對面部表情的接受能力、情緒、處理問題的能力、新陳代謝、心臟病和免疫系統(tǒng)的風(fēng)險。
measurably
形容詞性：measurable，除了可以表示“可測量的，可度量的”，如measurable results 可衡量的結(jié)果，此處還可以表示“明顯的，顯著的”，英文解釋為“large or important enough to have an effect that can be seen or felt”，舉個??：
The law has had little measurable effect since it was introduced two years ago.
這條法規(guī)自兩年前推行以來收效甚微。
同義詞：noticeble 同樣表示“容易注意到的，明顯的，顯著的”，如：顯著差異/顯著變化/顯著增加 noticeable difference/change/increase，舉個??：
Alcohol has a noticeable effect on the body.
酒精對身體有明顯的影響。
metabolism
表示“新陳代謝”，英文解釋為“the chemical processes by which food is changed into energy in your body.”
Would you buy it?
你會買嗎？
Yeah, yeah, you saw this coming: That pill exists, but not in pill form. You can have all of those benefits cost-free, and all it takes is going to bed a little bit earlier. That's it.
是的是的，你猜到了：這種藥片真實(shí)存在，但并不是以藥片的形式。你可以免費(fèi)享受所有這些好處，而且所需的一切只是早點(diǎn)睡覺而已。就是這樣。
And yet! The Centers for Disease Control and Prevention have called?sleep deprivation a public health crisis, saying that one-third of adults don't get enough sleep. Some?80 percent of people?report sleep problems at least once per week, and according to a?2016 study, sleep deprivation “causes more than $400 billion in economic losses annually in the United States and results in 1.23 million lost days of work each year.”
但是！疾病控制和預(yù)防中心(Centers for Disease Control and Prevention)把睡眠剝奪稱作是一場公共衛(wèi)生危機(jī)，它表示三分之一的成年人睡眠不足。大約80％的人每周至少報告一次睡眠問題，并且，根據(jù)2016年的一項(xiàng)研究，睡眠剝奪“對美國經(jīng)濟(jì)造成的損失每年超過4000億美元，并導(dǎo)致每年123萬個工作日的損失”。
睡眠剝奪
維基百科：
睡眠剝奪（英語：sleep deprivation）它可以是慢性的，也可以是急性的。慢性的睡眠不足可能會導(dǎo)致疲勞、白天昏昏欲睡、反應(yīng)遲鈍、體重增加或減輕。它對大腦和認(rèn)知系統(tǒng)有影響。
If that's not enough, here is a non-comprehensive list of the ways your sleep deprivation is personally harming you:
如果這還不夠，這里有一份關(guān)于睡眠剝奪如何損害你個人的不全面清單：
■?Your overall cognitive performance — particularly your visual attention and ability to form memories — deteriorates. (More colloquially, this is that “brain fog” we all experience after a late night.)
■?你的整體認(rèn)知表現(xiàn)——特別是你的視覺注意力和形成記憶的能力——會衰退。（更通俗地說，這是我們在深夜后都會經(jīng)歷的“腦霧”。）
deteriorate
表示“惡化”，英文解釋為“to become worse”，舉個??：
Sam's health has deteriorated.
薩姆的健康狀況惡化了。
colloquially
形容詞性：colloquial，表示“口語的，會話的，白話的，通俗的”，英文解釋為“l(fā)anguage or words that are colloquial are used mainly in informal conversations rather than in writing or formal speech.”
■?Your ability to learn new information is impaired, both by sleep deprivation?before?you learn new information and?afterward.
■?在你學(xué)習(xí)新信息的之前和之后，你學(xué)習(xí)新信息的能力都會因睡眠不足而受損。
impair
impair作動詞，表示“削弱，損害，損傷”，英文解釋為“to damage something or make it not as good as it should be”，舉個??：
The illness had impaired his ability to think and concentrate.
這種疾病損害了他的思維能力和注意力。
■?You're less likely to correctly read facial expressions, even interpreting some expressions — even neutral ones — as threatening.
■?你可能無法正確地解讀面部表情，甚至?xí)⒁恍┍砬椤踔潦侵行缘哪切庾x為威脅。
■?You're likely to be more cranky and react worse when presented with obstacles.
■?當(dāng)遇到阻礙時，你可能會更暴躁并且反應(yīng)更糟。
cranky
可以指表示“脾氣壞的”(bad-tempered)或者是“奇怪的，古怪的”(strange)，舉個??：
I was feeling tired and cranky.
我覺得很累，脾氣暴躁。
■ Beyond your severely impaired mental abilities, your body is affected, too: A lack of adequate sleep can contribute to?weight gain, puts you at a higher risk of?diabetes?and?heart disease, and makes you?far less resistant to the common cold.
■ 除了嚴(yán)重受損的心智能力之外，你的身體也會受到影響：缺乏足夠的睡眠會導(dǎo)致體重增加，使你患糖尿病和心臟病的風(fēng)險更高，并使你對普通感冒的抵抗力大大降低。
That is insane! All of this from just not getting enough sleep!
這太瘋狂了！所有這一切只因睡眠不足！
So what are we to do? We've got you covered with?The Times's guide to getting a better night's sleep.
那么我們該怎么辦呢？我們?yōu)槟銣?zhǔn)備了時報的指南，以幫助你獲得更好的睡眠。
First,?learn how much sleep you need. Generally, if you're waking up tired, you're not getting enough.
首先，了解您需要多少睡眠。一般來說，如果你醒來覺得疲憊，那你就睡得不夠。
However, the gold standard of eight hours per night might not be right for you.?A study from 2015?brought into question whether we need that magical number, so following your body is the best way to figure out the right rhythm. The only real guideline is to get as much sleep as you need to feel refreshed and energized the next day, and then do that every single night. Keeping a sleep diary —?like this one— can help you figure this out.
但是，每晚睡八小時的黃金標(biāo)準(zhǔn)可能并不適合你。2015年的一項(xiàng)研究質(zhì)疑我們是否需要這個神奇的數(shù)字，所以遵從你的身體是找出正確節(jié)奏的最好方法。唯一真正的指導(dǎo)方針是獲得盡可能多的睡眠，以讓你在第二天感覺精神煥發(fā)、精力充沛，然后每一晚都這么做。堅(jiān)持記錄睡眠日記——就像這樣——可以幫助你解決這個問題。
Next,?figure out your body's natural rhythm. Maybe after years of trying, you need to acknowledge that you're?just not a morning person. And that's perfectly fine!?Find out what kind of sleeper you are, and don't fight your body's natural sleep tendencies.
接下來，弄清楚你身體的自然節(jié)奏。也許經(jīng)過多年的嘗試，你需要承認(rèn)你不是早起的那類人。這非常好！找出你是什么類型的睡眠者，不要對抗你身體自然的睡眠傾向。
Last,?keep a consistent sleep schedule. This can be the most important part of your overall sleep hygiene. We're all equipped with a circadian clock, which is that internal 24-hour timer that naturally tells us when to sleep, and the best way to getting rest and feeling rested is to keep this consistent. Fall asleep and wake up at the same time every day (including weekends), and try to build as much regularity into your schedule as possible, including meal times, exercise routines, screen time (and when to shut off the screens) and morning sunlight time. And don't forget to?keep your bedroom cool.
最后，保持一致的睡眠時間表。這可能是整體睡眠健康中最重要的部分。我們都有生物鐘，這是身體內(nèi)部的24小時計(jì)時器，它能自然地告訴我們什么時候睡覺，休息和感覺精力充沛的最佳方法是保持這種生物鐘。每天（包括周末）在同一時間入睡和醒來，并嘗試使你的日程安排變得盡可能規(guī)律，包括用餐時間、鍛煉習(xí)慣、看屏幕的時間（以及何時關(guān)閉屏幕）和早晨曬到陽光的時間。別忘了保持臥室的涼爽。
hygiene
/'ha?d?i?n,ˋha?d?in/
表示“衛(wèi)生；保健”，英文解釋為“the practice of keeping yourself and the things around you clean in order to prevent diseases”，舉個??：
oral/dental hygiene 口腔衛(wèi)生
personal hygiene 個人衛(wèi)生
food hygiene 食品衛(wèi)生
circadian clock
表示“生物鐘”，也可以說biological clock；
Your biological clock is your body's way of registering time. It does not rely on events such as day or night, but on factors such as your habits, your age, and chemical changes taking place in your body.
其中circadian意思是“〔尤指體內(nèi)變化〕晝夜節(jié)律的，生理節(jié)奏的，以24小時為周期的”，英文解釋為“relating to a period of 24 hours, used especially when talking about changes in people’s bodies”。
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