在海量的托福阅读材料中，环球教育托福考试培训今天为大家带来关于睡眠的计算方法(材料)，希望可以帮得上大家!

　　Finding peace and quiet in today’s 24-hour society can be tricky but a simple technique could help boost your productivity, it is claimed.

　　外媒称，在如今每日分秒必争的社会，寻找一份平静和安宁并不容易，但下面这份简单的科学配方却能帮你提高工作效率。

　　The 10-3-2-1-0 formula can help you sleep better, feel great in the morning and increase productivity at work, according to author and fitness coach Craig Ballantyne.

　　克雷格·巴伦坦是位作家兼健身教练。他表示，“10-3-2-1-0公式”有助于大家获得更佳的睡眠质量，在清晨起床时精神抖擞，并且大大提高工作效率。

　　He calls it the ‘Perfect Day’ formula and it’s all to do with giving yourself the best possible chance to start your day feeling well-rested and energetic.

　　巴伦坦称之为“完美日”公式，认为它能切实有效地让你在清晨感到睡眠充沛、元气满满，并以最好的状态迎接新的一天。

Switching off at the right time before you go to sleep is essential, with the formula encapsulating much of the advice given by a number of health expertsfor better sleep.

　　这个公式结合了多位健康专家的建议，致力于帮助人们提高睡眠质量。其核心思想便是：安排好睡前的时间分配。

　　The 10-3-2-1-0 formula

　　“10-3-2-1-0公式”

　　10 hours before bed: No more caffeine

　　睡前“10”小时内：不再摄入咖啡因;

　　3 hours before bed: No more food or alcohol

　　睡前“3”小时内：不再进食或饮酒;

　　2 hours before bed: No more work

　　睡前“2”小时内：不再工作;

　　1 hour before bed: No more screen time

　　睡前“1”小时内：不再看电脑、电视或手机;

　　0: The number of times you hit the snooze button in the morning

　　“0”次：保证你早晨闹钟一响就会起床——“0”拖延

　　“The single most important factor in winning your mornings and owning your days is to get up 15 minutes earlier and work on your No. 1 priority before anyone else is awake. It's that simple,” he explains.

　　他解释道：“一日之计在于晨，要想好好把握早晨时光，精神百倍地开始新的一天并不难，其关键就在于：提前15分钟起床，并在别人都还在睡觉的时候开始做一天中最重要的事。”

　　“When you follow this formula, you'll get more done and stop letting the big opportunities in your life slip away.”

　　“如果你认真遵循了这个公式，你将完成更多工作，而且不会再让人生中重要的机会从手中溜走。”

　　Tips for getting a better night’s sleep include sharing your bed with a pet, starting work at 10am and enjoying a warm cup of cocoa.

　　夜间睡眠质量高的小窍门还包括：与宠物同床共眠;早上十点开始工作;喝一杯热巧克力。

　　A different 4-7-8 technique, pioneered by Harvard-trained holistic health doctor Andrew Weil, could also be helpful for insomniacs.

　　致力于人体全面健康的安德鲁·维尔医生在哈佛接受过相关培训。他首创了“4-7-8方法”，这个方法或同样有助于治疗失眠症。