正文翻譯

How much sleep does one require?

一個(gè)人需要多少睡眠?

評(píng)論翻譯

Aishwarya V Yajaman, MBBS from Karwar Institute of Medical Sciences (2022)

Aishwarya V Yajaman，加爾瓦爾醫(yī)學(xué)科學(xué)研究所醫(yī)學(xué)學(xué)士(2022年)

An average adult needs 6–7 hours of sleep every night.
Nobody really knows the need for sleep. Some of the theories explain the need for sleep as follows.
Sleep is essential because your brain and eyes need rest.
Sleep improves memory.
Sleeping less than 5 hours every night may decrease the efficiency of your work. Be it studies or any other work.
You dream when you sleep. Dreaming is an index of IQ. So when you sleep peacefully, you’re improving your IQ.
For children under age 5, minimum of 10 hours sleep is advised because, it’s when you sleep the growth hormone is released. The better your child sleep the better it grows.

一個(gè)成年人平均每晚需要6-7小時(shí)的睡眠。
沒(méi)有人真正知道為何需要睡眠。如下理論解釋了睡眠的必要：
睡眠是必不可少的，因?yàn)槟愕拇竽X和眼睛需要休息。
睡眠可以提高記憶力。
每晚睡眠不足5小時(shí)可能會(huì)降低工作效率—無(wú)論是學(xué)習(xí)還是其他工作。
你睡覺(jué)的時(shí)候做夢(mèng)。做夢(mèng)是智商的一個(gè)指標(biāo)。所以，當(dāng)你平靜地睡覺(jué)時(shí)，你的智商也在提高。
對(duì)于5歲以下的兒童，建議至少睡眠時(shí)長(zhǎng)達(dá)到10小時(shí)，因?yàn)橹挥性谀闼X(jué)的時(shí)候生長(zhǎng)激素才會(huì)釋放。你的孩子睡得越好，它就長(zhǎng)得越好。

Digestion of the food you have taken for your dinner occurs without any disturbance when you sleep nicely.
When you are sleeping your respiratory and heart rate comes down. So, their workload is reduced and efficiency is increased.
Most important of all, sleep makes you forget all your wordly problems atleast for some hours.
Yes, sleep has many advantages. But there are some disadvantages too.
Sleeping more than 9 hours at a stretch can make you lazy. Whole day you will find it hard to do any work.
The more you sleep the more you want to sleep.
Know the pros and cons. Decide for yourself how much sleep you need for your good health:)

當(dāng)你睡得好的時(shí)候，晚餐所吃的食物在消化過(guò)程中不會(huì)受到任何干擾。
當(dāng)你睡覺(jué)時(shí)，你的呼吸和心率會(huì)下降。因此，他們的工作量減少了，效率提高了。
最重要的是，睡眠會(huì)讓你至少在幾個(gè)小時(shí)內(nèi)忘記所有的涉及文字方面的問(wèn)題。
是的，睡眠有很多好處。但也有一些缺點(diǎn)。
連續(xù)睡眠超過(guò)9小時(shí)會(huì)讓你變得懶惰。你會(huì)發(fā)現(xiàn)在一整天里做任何工作都很困難。
你睡得越多，你就越想睡覺(jué)。
知道利弊，然后自己決定需要多少睡眠時(shí)間才能保持健康。

Carmina Mercado
Based on the National sleep foundation guidelines, the average sleep requirement for adults is 7 to 9 hours in 24 hours and for children it is 12 to 13 or more in 24 hours. Lack of sleep from 6 or 5 hours downwards hurts us especially when communicating with people. It can cause irritability, drowsiness, frequent anger, headaches, dizziness, low blood pressure and loss of appetite.

根據(jù)國(guó)家睡眠基金會(huì)的指導(dǎo)方針，成年人的平均睡眠需求是24小時(shí)內(nèi)有7到9個(gè)小時(shí)時(shí)長(zhǎng)，而兒童的平均睡眠需求是24小時(shí)內(nèi)有12到13個(gè)小時(shí)或更多。少于6到5個(gè)小時(shí)的睡眠會(huì)對(duì)我們?cè)斐蓚?，尤其是在與人交流的時(shí)候。它會(huì)導(dǎo)致應(yīng)激性、嗜睡、易怒、頭痛、頭暈、低血壓和食欲不振。

Satjot Sandhu, lives in Punjab, India
You should at least have 6- 7 hours of uninterrupted sleep.
The best time to sleep is usually between 10 pm to 7:00 am
Unless you are not working, it is advised not stay awake later than 10:00 pm. And don't stay in bed later than 7:00 am.
Sometimes I even like to take a power nap of 20mins. It refreshes my brain.
Yes I do believe over sleeping does not have any side effects. But if you sleep more than your biological clock wants you do, you might end up feeling tired throughout the day.
Therefore it is important to control your sleeping patterns to ensure a healthy and active living.
Thankyou.

你應(yīng)該至少保證有6-7小時(shí)不間斷的睡眠。
最佳睡眠時(shí)間通常在晚上10點(diǎn)到早上7點(diǎn)之間
除非你不得不工作，否則建議你不要在晚上10點(diǎn)之后還保持清醒，早上7點(diǎn)之后也不要再躺在床上。
有時(shí)我甚至喜歡小睡20分鐘，它讓我頭腦清醒。
是的，我相信過(guò)度睡眠沒(méi)有任何副作用。但是如果你的睡眠時(shí)間超過(guò)了生物鐘的要求，你可能一整天都會(huì)感到疲憊。
因此，控制你的睡眠模式以確保健康和積極的生活是很重要的。
謝謝你。

Tanya Singh, Chemistry Honours Health & Weight Loss and Fitness, Hindu College, University of Delhi
Well everyone advises a minimum sleep of 8 hrs or what is ideally called as ‘Beauty sleep’ which actually holds true but only partially.
How much sleep one needs it differs from individual to individual .Some people sleep for just 6 hrs and feel fresh and rejuvenated after waking up with recharged battery levels while some may require to sleep more .
Sleeping pattern depends upon your lifestyle, alxness of mind,health,fitness quotient & day to day activities. People who do more physical activities or work tirelessly require more sleeping hours.
I have personally experienced this that I need an ideal sleep of 7 hrs (not less than that but more than that sometimes is alright;)).I wake up approximately around 7hrs even when I don't set alarm .
So analyse your sleeping habits.Some people say that they sleep for 10 hrs or more which is utterly rubbish because our brain itself gets active once we woke up and we just keep lying in beds(even being aware about all the activities happening around) which makes one lethargic.
SO preferred sleeping patterns are
Infants- (14–16 hrs)
Toddlers- (10–12hrs)
Adolescents- (8–10hrs)
Adults- (6–8hrs)
Old aged- (9–10hrs)
If u relate to this kindly share.

每個(gè)人都建議至少睡8小時(shí)，或者理想的“美容睡眠”，這實(shí)際上是正確的，但只是部分正確。
每個(gè)人需要多少睡眠時(shí)長(zhǎng)是不同的。有些人只睡6個(gè)小時(shí)，醒來(lái)時(shí)會(huì)感到新鮮和恢復(fù)活力，而有些人可能需要睡更多的睡眠時(shí)長(zhǎng)。
睡眠模式取決于你的生活方式、思維敏捷性、健康、體能商和日?；顒?dòng)。從事更多體育活動(dòng)或不知疲倦地工作的人則需要更多的睡眠時(shí)間。
我個(gè)人經(jīng)歷過(guò)，我需要一個(gè)理想的7小時(shí)睡眠（不少于7小時(shí)，但有時(shí)超過(guò)7小時(shí)是可以的）。即使我沒(méi)有設(shè)置鬧鐘，在經(jīng)歷大約7小時(shí)左右的睡眠后我也會(huì)醒來(lái)。
所以分析一下你的睡眠習(xí)慣。有些人說(shuō)，他們睡10個(gè)小時(shí)或更長(zhǎng)的時(shí)間，這完全是垃圾言論，因?yàn)橐坏┪覀冃褋?lái)，我們的大腦本身就會(huì)變得活躍，如果我們只是一直躺在床上（甚至意識(shí)到周?chē)l(fā)生的所有活動(dòng)），這會(huì)讓人昏昏欲睡。
所以人們更喜歡的睡眠模式是
嬰兒：14-16小時(shí)
幼兒：10-12小時(shí)
青少年：8-10小時(shí)
成人：6-8小時(shí)
老年人：9-10小時(shí)
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