失眠的夜晚 改善睡眠的几个小窍门
<p><span word="Growing">Growing</span> <span word="up">up</span> <span word="in">in</span> <span word="a">a</span> <span word="hard">hard</span>-<span word="working">working</span> <span word="Midwestern">Midwestern</span> <span word="city">city</span> <span word="in">in</span> <span word="the">the</span> 1980<span word="s">s</span>, <span word="I">I</span> <span word="quickly">quickly</span> <span word="learned">learned</span> <span word="that">that</span> <span word="sleep">sleep</span> <span word="is">is</span> <span word="the">the</span> <span word="first">first</span> <span word="expense">expense</span> <span word="I">I</span> <span word="should">should</span> <span word="cut">cut</span> <span word="in">in</span> <span word="a">a</span> <span word="given">given</span> <span word="day">day</span>. <span word="The">The</span> <span word="men">men</span> <span word="I">I</span> <span word="looked">looked</span> <span word="up">up</span> <span word="to">to</span> <span word="at">at</span> <span word="a">a</span> <span word="young">young</span> <span word="age">age</span> <span word="regularly">regularly</span> <span word="boasted">boasted</span> <span word="about">about</span> <span word="running">running</span> <span word="on">on</span> <span word="just">just</span> <span word="a">a</span> <span word="few">few</span> <span word="hours">hours</span> <span word="of">of</span> <span word="sleep">sleep</span>. <span word="While">While</span> <span word="this">this</span> <span word="was">was</span> <span word="rooted">rooted</span> <span word="in">in</span> <span word="a">a</span> <span word="good">good</span>-<span word="natured">natured</span> <span word="work">work</span> <span word="ethic">ethic</span>, <span word="it">it</span> <span word="led">led</span> <span word="me">me</span> <span word="to">to</span> <span word="view">view</span> <span word="needing">needing</span> <span word="sleep">sleep</span> <span word="as">as</span> <span word="a">a</span> <span word="sign">sign</span> <span word="of">of</span> <span word="weakness">weakness</span>. <span word="I">I</span> <span word="continue">continue</span> <span word="to">to</span> <span word="see">see</span> <span word="this">this</span> <span word="perception">perception</span> <span word="in">in</span> <span word="the">the</span> <span word="workplace">workplace</span> <span word="today">today</span>, <span word="where">where</span> <span word="it">it</span> <span word="is">is</span> <span word="considered">considered</span> <span word="a">a</span> <span word="badge">badge</span> <span word="of">of</span> <span word="honor">honor</span> <span word="to">to</span> <span word="stay">stay</span> <span word="at">at</span> <span word="the">the</span> <span word="office">office</span> <span word="late">late</span> <span word="working">working</span> <span word="on">on</span> <span word="a">a</span> <span word="project">project</span>.</p><p>我是上个世纪80年代在美国中西部一个崇尚努力工作的城市长大的，我很快就认识到睡眠是我在一天中应该削减的第一样东西。我小时候崇拜的人经常夸耀自己每天只睡几个小时。尽管这根源于一种良好的职业操守，但却使我认为对睡眠的需求是一种软弱的表现。如今在职场中我仍能看到有人持这样的观点。在办公室为一个项目工作到很晚被视为是一种荣耀。</p><p><span word="The">The</span> <span word="problem">problem</span> <span word="is">is</span>, <span word="one">one</span> <span word="less">less</span> <span word="hour">hour</span> <span word="of">of</span> <span word="sleep">sleep</span> <span word="is">is</span> <span word="not">not</span> <span word="equal">equal</span> <span word="to">to</span> <span word="an">an</span> <span word="extra">extra</span> <span word="hour">hour</span> <span word="of">of</span> <span word="achievement">achievement</span>. <span word="In">In</span> <span word="many">many</span> <span word="cases">cases</span> <span word="the">the</span> <span word="opposite">opposite</span> <span word="occurs">occurs</span>. <span word="When">When</span> <span word="you">you</span> <span word="lose">lose</span> <span word="an">an</span> <span word="hour">hour</span> <span word="of">of</span> <span word="sleep">sleep</span>, <span word="it">it</span> <span word="decreases">decreases</span> <span word="your">your</span> <span word="well">well</span>-<span word="being">being</span>, <span word="productivity">productivity</span>, <span word="health">health</span>, <span word="and">and</span> <span word="ability">ability</span> <span word="to">to</span> <span word="think">think</span> <span word="the">the</span> <span word="following">following</span> <span word="day">day</span>. <span word="One">One</span> <span word="of">of</span> <span word="the">the</span> <span word="most">most</span> <span word="influential">influential</span> <span word="studies">studies</span> <span word="of">of</span> <span word="human">human</span> <span word="performance">performance</span>, <span word="conducted">conducted</span> <span word="by">by</span> <span word="professor">professor</span> <span word="K">K</span>. <span word="Anders">Anders</span> <span word="Ericsson">Ericsson</span>, <span word="found">found</span> <span word="that">that</span> <span word="top">top</span> <span word="performers">performers</span> <span word="slept">slept</span> 8 <span word="hours">hours</span> <span word="and">and</span> 36 <span word="minutes">minutes</span> <span word="per">per</span> <span word="day">day</span>. <span word="The">The</span> <span word="average">average</span> <span word="American">American</span>, <span word="for">for</span> <span word="comparison">comparison</span>, <span word="gets">gets</span> <span word="just">just</span> 6 <span word="hours">hours</span> <span word="and">and</span> 51 <span word="minutes">minutes</span> <span word="of">of</span> <span word="sleep">sleep</span> <span word="on">on</span> <span word="weeknights">weeknights</span>.</p>
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