主题语境——人与社会——对健康有害的睡眠习惯
导读：晚上总是睡不着的原因找到了！这些不好的睡眠习惯赶紧改掉吧
How was your sleep last night? Let’s check out some sleep habits that may accidentally harm your health. 你昨晚睡得怎么样？来看看这些可能会不经意间损害健康的睡眠习惯吧。
Jump scares from alarms 从闹铃声中惊醒
A young woman recently shared online that she felt dizzy and threw up after her loud alarm woke her up. It was because the blood supply to part of her brain was shortly blocked, according to her diagnosis record. 最近，一个年轻女孩在网上晒出她被巨响的闹铃吵醒后头晕、呕吐的经历。据她的病历显示，医生诊断其为短暂性脑缺血发作。
The body changes during sleep, making people vulnerable in the early hours, Chris Idzikowski of the Edinburgh Sleep Center told Daily Mail. During the later part of the night, the nervous system is less active and most of the body processes slow down. When a sudden noise occurs, blood pressure, heart rate and breathing will react more rapidly.
爱丁堡睡眠中心的专家克里斯·伊济科夫斯基在接受《每日邮报》采访时表示，人体在睡眠过程中会发生变化，人在清晨时会变得很脆弱。后半夜时，神经系统不再活跃，
身体的大部分活动变慢。一旦突然听到噪音，人就会血压升高，心率加快，呼吸急促。
Waking up suddenly is not desirable, but it’s difficult for most people to wake up by themselves naturally. A more mild alarm may be helpful, giving the body some time to adjust. Another way can be leaving the curtains half open before sleep – the sunshine in the morning can slowly wake you up.
突然惊醒是很不好的睡眠习惯，但对大多数人来说，又很难靠自己自然醒来。换一个舒缓点的闹铃可以能会好一些，给身体一些调整的时间。还有另一种方法，睡前把窗帘拉开一半——清晨的阳光会慢慢把你唤醒。
Sleep late, get up late 晚睡晚起
Although valuing the 8-hour golden rule of sleeping, some young people may go to bed late and then get up late, such as sleeping from 2 am to 10 am. However, this can be problematic since human bodies can tell the time.
虽然大家都很重视8小时睡眠的黄金法则，但有些年轻人可能会晚睡晚起，比如从凌晨2点睡到10点。然而，这种作息也可能有问题，因为人体是可以分辨时间的。
“Environmental cues such as temperature and light levels ... [tell] the body what time it is,” expert Nerina Ramlakhan wrote in a book about sleep. Ramlakhan added that waking up late the next day could also lead to sleep inertia, which is a state between sleep and waking. This is why, after oversleeping, people may feel even more tired.
“温度、光线亮度等环境因素……会让身体了解现在是什么时间，”睡眠专家奈丽娜·
拉姆拉克罕在一本关于睡眠的书中写道。拉姆拉克罕补充说，次日晚起也可能导致睡眠惯性，
这是一种介于睡眠和清醒之间的状态，也是人们睡过头后觉得更累的原因。
The habit may turn into a disorder called delayed sleep phase syndrome if it is serious enough to affect a person’s study, work and other aspects of life. Special treatments have already been developed to treat the disorder, such as using light to gradually change sleeping patterns.
如果晚睡晚起的习惯已经非常严重，甚至影响了人的学习、工作和生活的其他方面，就可能会变成睡眠周期延迟症候群。研究者已经开创了应对这种症候群的特殊疗法，如利用光线逐渐改变睡眠模式。
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