長假結束，教你如何脫“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，當對時間進行管理時，青少年傾向於做出犧牲睡眠時間的決定。問題是，一些研究表明，他們需要的睡眠時間比實際睡眠時間要多。也有越來越多的研究顯示，睡眠和學習效率之間有着直接的聯繫。

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.

一項研究顯示，青少年應該接受每晚至少9小時的睡眠。這是一個重要的發現，但可能實現嗎?想想——你曾經睡那麼久嗎?你可能在週末會有足夠的睡眠。但很少有青少年在學校可以獲得足夠的睡眠。

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。在十幾歲的時候人體內的生物鐘是不同的，熬夜和睡懶覺是青少年到成年必經的一部分。

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!

睡眠不足會讓學生在學校更難集中注意力，特別是在清晨的課堂上。最近的一項研究表明，犧牲睡眠時間來學習實際上弊大於利。當你熬夜學習睡眠不足時，第二天將導致學習效率低下等問題。犧牲睡眠來學習是不值得的!

 Studies About Sleep and Memory  睡眠和記憶力的研究

 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.

 我們的學習能力與記憶能力相關，也有許多關於睡眠以及睡眠對記憶力、學習能力影響的研究。這些研究表明，良好的睡眠習慣對良好的學習習慣是至關重要的。

 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 her study shows that sleep strengthens memories so they become clear and resistant to interferences and distractions.

一項和語言學習相關的研究表明，剛好在睡覺之前學習是有效率的，因爲睡眠可以幫助學生儲存記憶，第二天仍然記得。另外一項研究表明，睡眠可以加強記憶，使得記憶更加清晰和牢固，可以抵制外界的干擾。

 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況下你能做些什麼呢？

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.

晚上關掉電視。一些青少年開着電視入睡，並且一些青少年已經習慣了伴着噪音入睡，他們認爲沒有聲音時他們無法入眠。但這不是真的!電視的聲音和屏幕的閃爍會干擾你進入沉穩的睡眠。如果你能記住任何睡眠中聽到的聲音，這是你沒有睡好的明顯標誌。

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!

嘗試改喝不含咖啡因的飲料。通過改變一些更健康的飲品如瓶裝水來減少咖啡因的攝入。如果這一要求你難以做到，可以嘗試你最喜歡的飲料的無咖啡因版本!

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.

在睡前不想研究太難的問題。如果你有微積分作業，您最好不要推遲到晚上。當你的大腦陷入深度思考時，是很難放鬆入睡的。大腦需要一段時間來放鬆，所以也許你應該更早解決最困難的問題。

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.

激烈的視頻遊戲同樣不適宜睡前進行。視頻遊戲也可能導致你的大腦超速運轉。因此如果你玩遊戲，不要恰好選在你上牀睡覺之前。

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.

關掉手機。有什麼事情如此重要不能等到第二天早上呢?除非你有一個很好的理由(如工作中的上級可能會找到你)，否則把手機關掉，進入休息狀態。

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.

開始記錄你日常做的事情，以及完成某項任務所需的時間。然後提前計劃以致你可以準時上牀睡覺。

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.

播放你想聽的音樂，但不要太大聲。許多人在晚上播放音樂。如果不打擾你，則繼續播放。不要播放得太大聲,否則會干擾你的睡眠。