Late nights, early starts, nightmares, anxiety, children ... there are so many things that can cut into our shut-eye. When does that threaten our health — and what can we do about it?
To start with the basics: if you are getting anywhere from seven to nine hours a night, you’re probably fine. But you should certainly get concerned with consistently sleeping less than seven hours a night, and really concerned if it dropped to six or below. “If you are waking up a lot in the night, this will impact the quantity and quality of your sleep, which can lead to harm in your immune system, impairment in gut (肠道) health and many other side-effects,” says Christopher Barker, a personal trainer and sleep management adviser. “It may be an indicator of a sleep disorder or another underlying health condition — if you’re concerned about any of these issues, it’s worth talking to your doctor.”
So what is your best bet for catching some quality Zs? Well, start during the day. Try to expose yourself to sunlight during the day to keep your circadian rhythms on track. Physical activity can also help: sleep and exercise have a bidirectional relationship. In a 2022 poll, participants who undertook vigorous physical activity tended to fall asleep faster, woke up less during the night and woke up feeling refreshed, compared with non-exercisers.
When it’s time for bed, make sure you turn in at a reasonably consistent hour, and keep your sleep hygiene in shape. “You should try to keep your weekend routine within one to two hours of your weekday one, and keep them highly consistent,” says Barker. “I’d also suggest keeping your bedroom free of electronics, and keep it cool and dark. I often work with athletes, and one of the first things I ask them to do is activate their devices’ night mode, which cuts down on the emission of blue light that can impede sleep. Ideally, stay off all of your devices for an hour before bed.”
Oh, and taking a deep breath really can work: there is evidence that it activates your parasympathetic nervous system (副交感神经系统) and winds you down.
8. Why does the author mention “so many things” in the first paragraph?
A.To introduce the topic. | B.To make comparisons. |
C.To support his/her argument. | D.To seek opinions. |
9. What may be an indicator of a sleep disorder?
A.Deep breath. | B.Gut discomfort. |
C.Sufficient bedtime. | D.Sleep consistency. |
10. How can we get quality Zs?
A.Exercise regularly. | B.Work with athletes. |
C.Keep weekends busy. | D.Activate digital devices. |
11. What’s the text mainly about?
A.Stress from a poor sleep. |
B.Trend of sleeping less at night. |
C.Bad habits that threaten our health. |
D.Ways to get a consistent good sleep. |