听说六成90后都缺觉！你们晚上不睡觉，都在做什么？
听说第一批90后都开始失眠了……
昨天是世界睡眠日，一波关于中国人睡眠质量的报告又让人扎心了。
结合中国睡眠研究会发布的《2018中国互联网网民睡眠白皮书》和中国医师协会发布《2018年中国的90后年轻人睡眠指数研究》，我们可以看到如下数据：
☞ 90后睡眠时间平均为7.5小时，低于健康睡眠时间。
People born after 1990 sleep 7.5 hours a day on average, less than the amount of sleep considered healthy.
☞ 六成以上的90后觉得睡眠时间不足。
More than 60% of the post-90s generation suffer from lack of sleep.
☞ “苦涩睡眠”占29.6%；“烦躁睡眠”占33.3%；“不眠”占12.2%；“安逸舒适睡眠”占19.4%；只有5.1%睡眠处于“甜美睡眠”。
12.2% of the post-90s generation have experienced insomnia, and for 75% of them emotions such as anxiety and sadness affected their sleep.
90后睡眠平均时间
☞ 30.9%的90后入睡需要30分钟以上，0.9%需要药物助眠才能入睡。
30.9% of them said they need more than 30 minutes to fall asleep, and 0.9% said they need drugs to fall asleep.
☞ 从职业来看，最容易失眠的是程序员，占16%；其次是蓝领、销售、咨询人员，新兴职业的淘宝店主、“网红”的睡眠状况也不是很好，分列第五、第六位。
IT workers are most likely to suffer insomnia, with 16% claiming to have problems sleeping, followed by blue-collar workers, salespeople and consultants.
☞ 58%的95后睡前玩手机长达80分钟，社交聊天、看视频是最主要的睡前娱乐。
58% of those born after 1995 use their smartphones for up to 80 minutes before sleep, most commonly chatting and watching online videos.
☞ 90后是主要的助眠产品消费人群，喜欢使用眼罩、隔音耳塞等产品。
People born after 1990 have become the main consumers of products that aid sleep, such as earplugs to cut sound.
所以，睡眠不足的我们反思一下自己大半夜不睡觉都在干嘛吧……
☻ 卧谈
Chatting
经过了一天辛勤的学习，寝室的人好不容易聚齐了，一定要抓紧时间卧谈……
Right now being in college, it's my best opportunity to really hang out and talk with my roommates.
在大学是和朋友聚在一起聊天最好的机会了。
And yes, the first person to hit the hay is generally frowned upon.
是的，先睡觉的人是会被鄙视的。
hit the hay：[俚语]睡觉
☻ 追番、追小说
Binge-watching TV shows
你躺在床上，刷刷B站，你爱豆出了新番。
可是已经11点钟了耶……没事，看到11点半就睡。
然后你一边哈哈大笑星星眼，一边纠结地看着时间走过了11点半，12点，12点半……
看书党则是没完没了的“我再看一页就睡”，“啊都没几页了干脆看完了吧”……你合上书，快两三点了。
Several studies have suggested that using electronic devices like e-readers and smartphones, or even watching television in or before bed can disrupt sleep.
一些研究表明，用阅读器、手机这样的电子设备，甚至看电视都会影响睡眠。
☻ 发信息
Texting
夜深了，无心睡眠，你打开了和男神的对话框。
发了好多碎碎念，男神没有秒回。你想了想，然后撤回了所有信息。
You may think a text is less disturbing late at night than a phone call, but think twice before you message a friend or get involved in a group text conversation, shortly before bed.
你可能会觉得晚上发信息比打电话更不容易打扰别人，但如果你睡前想给朋友发消息，或者加入群聊，你最好想清楚。
☻ 网购
Online shopping
和男神聊天告吹的你痛定思痛，觉得还是买点东西比较靠谱。
于是你从微信转战淘宝……
你从服装转战到日用，又转战到化妆品……浏览记录里也就多了几百条吧，然而你想了想还是啥都没买。
☻ 刷社交网络
Scrolling, not sleeping
然后你开始刷微博、朋友圈……
从男朋友的微博，转战到男朋友的前女友，男朋友前女友的现男友，男朋友前女友的现男友的前女友……
☻ 自拍
Taking selfies
光看朋友圈还不够，自己一有灵感也要创作一条自拍。
啊，自己真是每个角度都美
这还没完，看点赞和评论会让人越来越兴奋。如果是男神也点了赞，那基本整晚不需要睡了……
☻ 玩游戏
Playing video games
是吸农药还是吃鸡？说着就情不自禁掏出手机的你一定是深夜开黑老手了。
而这些游戏就像时光机，几局下来你就到达了“两小时以后”。
One thing that most experts do agree on is that electronic media that requires a lot of interaction—like video games—can definitely wreak havoc on your slumber.
很多专家都认为，电子游戏是种需要大量互动的电子媒介，这绝对会严重破坏你的睡眠。
wreak ：造成浩劫、混乱、破坏
havoc ['hævək]：严重破坏；浩劫
slumber：睡眠
这样下去，你并没有办法健康工作50年啊。
为了帮助大家走上正道、睡上饱觉，双语君（微信ID：Chinadaily_Mobile）整理了9条安睡宝典送给大家。
❶
Power down an hour before bed.
睡前一个小时关机
Dim the lights and turn off all your devices — smartphones, laptops, TVs — about 60 minutes before bedtime.
睡前1小时左右，卧室灯光调暗，所有设备关机，包括手机、电脑、电视。
Bright light is one of the biggest triggers to our brains that it’s time to be awake and alert, so start sending the opposite signal early.
明亮灯光会让我们的大脑认为现在是清醒的时刻，所以尽早传递相反的信号。
❷
Cut caffeine by the afternoon.
午后不再喝咖啡
Your afternoon jolt stays in your system longer than you might think. Experts recommended laying off the caffeine by early afternoon to guarantee it won’t keep you up in bed later.
午后一杯提神醒脑的咖啡在你体内产生作用的时长恐怕超过你想象。专家建议午后就不要再摄入咖啡因，以避免晚上睡不着。
❸
Exercise regularly.
有规律地锻炼
By exercising regularly, you improve your ability to fall asleep, but make sure you complete your exercise two hours before you go to sleep.
有规律地锻炼，能帮助你更快入眠，但请确保睡前2小时就做完运动。
❹
Avoid heavy meals when it’s late.
太晚就别吃大餐了
Your body isn’t meant to be digesting while you sleep, so a big meal too close to bedtime may keep you up at night. Protein is especially hard to digest, so if you have to eat late, opt for lighter fare.
你的身体在睡觉时的主要任务不是消化食物，所以临近睡觉时间还吃大餐，肯定是睡不着了。蛋白质尤其难消化，如果要吃夜宵，那也选择清淡食物。
❺
Keep your bedroom dark.
卧室保持黑暗
Even the most inconspicuous glow — like that from a digital alarm clock — can disrupt your shuteye. If you can’t seal up all the light sources in your room, consider using a comfy eye-mask.
即使是难以察觉的微光，如电子闹钟的光，也会扰乱你的睡眠。如果你无法断绝房间里的所有光源，考虑用一副舒服的眼罩吧。
❻
Reserve the bed for sleep only.
床只用来睡觉
If you watch TV, study or surf the web while in bed, your body won’t think it’s an area for sleep. To avoid sending your body mixed signals, save your bed for bedtime!
如果你经常躺床上看电视、学习、上网，你的身体会误会床的作用。避免给身体释放矛盾的信号，只在睡觉时间躺在床上。
❼
Nap, wisely.
午睡适度
Nap before 3 p.m. so you won’t interfere with your normal sleep schedule and keep it between 15 to 20 minutes. Napping longer than 20 minutes will leave you feeling groggy, but a shorter nap will refresh you and keep you going.
午睡保持在下午3点之前，以免扰乱正常睡眠时间。午睡时长保持在15-20分钟，超过20分钟会让你感觉昏昏沉沉，短时间的午睡能提神醒脑，让你下午动力十足。
❽
Keep a consistent sleep/wake schedule, even on weekends.
即使在周末也保持正常作息
Staying up and sleeping in later than normal can shift your body’s natural clock in the same way that cross-country travel does. This so-called social jet lag can make it extra difficult to fall asleep when Sunday night rolls around, making for even more unpleasant Monday mornings.
晚睡晚起会改变你的生物钟，就像坐跨时区国际航班一样，这种“社会时差”让你在周日夜里极难入睡，周一早晨起来更加难受。
如果你说，这些道理你都懂，那么，双语君（微信ID：chinadaily_mobile）再给你放个大招……
哈佛大学的安德鲁·韦尔（Andrew Weil）医生发明了“4-7-8”呼吸法（4-7-8 breathing exercise），据说这个神奇的方法能让你在1分钟内就睡着哦！
点击视频学习一下：
https://v.qq.com/txp/iframe/player.html?vid=n0385ajd2v4&width=500&height=375&auto=0
最后，附赠熬夜的花式表达：
▌ stay up late/stay up all night 熬夜
I stayed up late last night to watch the final game of the World Cup.
我昨晚熬夜看了世界杯决赛。
▌ night owls 夜猫子
He is a night owl.
他是个夜猫子。
▌keep late hours 晚睡晚起
Late hours don't agree with me.
我不习惯熬夜。
▌to burn the midnight oil 开夜车
Did you burn the midnight oil again last night?
你昨晚又熬夜了吗？
▌pull an all-nighter 熬夜通宵
College students often pull an all-nighter at the end of a semester.
一到学期末，学生们就经常通宵学习。
编辑：左卓 李雪晴
实习生：吴雨浛