The 4-7-8 technique

　　“4-7-8方法”

　　- Breathe in through your nose quietly for a count of 4

　　用鼻缓慢吸气——持续4秒

　　- Hold your breath for a count of seven

　　屏住呼吸——持续7秒

　　- Blow air out through your mouth for a count of 8, making a 'whoosh' sound

　　用嘴巴吐气，发出“呼”的声音——持续8秒

　　- Repeat the process three more times

　　再重复这个过程三次

　　Why lack of sleep is bad for your health

　　为什么睡眠不足会有害健康

　　Regular poor sleep puts you at risk of serious medical conditions, including obesity, heart disease and diabetes – and it shortens your life expectancy.

　　经常性睡不好不仅会引发严重的身体疾病，例如肥胖症、心脏病、糖尿病等，而且会缩短人的寿命。

　　Most of us need around eight hours of good-quality sleep a night to function properly – but some need more and some less.

　　对大多数人来说，若维持人体正常机能，则需要每晚大约八个小时的优质睡眠，但不同的人会有一定差异。

　　As a general rule, if you wake up tired and spend the day longing for a chance to have a nap, it’s likely that you’re not getting enough sleep.

　　一般情况下，如果你醒来后感觉疲惫，而且在接下来的一整天中都想逮着机会眯一会儿，很有可能是你没有保证足够的睡眠。

If you seem to catch every cold and flu that’s going around, your bedtime could be to blame. Prolonged lack of sleep can disrupt your immune system, so you’re less able to fend off bugs.

　　如果你很容易就感冒发烧或感染风寒，可能是因为你的睡眠状况不够好。长时间的睡眠不足会破坏免疫系统，身体抵御病毒的能力就会因此下降。

　　Lack of sleep can also make you put on weight

　　睡眠不足还会使人长胖

　　Chronic sleep debt may lead to long-term mood disorders like depression and anxiety.

　　从长远来看，长期睡眠不足可能会引发抑郁症或焦虑症等情绪紊乱疾患。

　　Studies have suggested that people who usually sleep less than five hours a night have an increased risk of having or developing diabetes.

　　研究表明，晚上睡眠时间经常不足五个小时的人群患糖尿病的比例更大、几率更高。

　　Long-standing sleep deprivation seems to be associated with increased heart rate, an increase in blood pressure and higher levels of certain chemicals linked with inflammation, which may put extra strain on your heart.

　　长期缺乏睡眠有可能引发心率加快、血压升高等问题，还会增加体内某种引发炎症的化学物质的浓度，从而加重心脏负荷。

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