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楼主:120社区 时间:2019年09月20日 04:57:14 点击:0 回复:0
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It’s 3:28am. You’re wide awake. You toss and turn, but you can’t sleep. You want to sleep, but you’re mind and body are not cooperating. What should you do?Physical Causes of SleeplessnessThere are a many possible causes for waking up in the middle of the night and being unable to fall back to sleep. It could be physical such as muscle aches, muscles tension, need to go to the bathroom, you left the TV on, your partner is snoring, the dog is snoring, you had too much caffeine or alcohol today, and on and on. For these we can usually figure out the solution:* do some light stretches for muscle aches* take some aspirin/Tylenol/Advil/etc if pain is keeping you awake* move to a different bed* turn off the TV* get up and do something until you’re tired enough to fall back asleepMental Causes of SleeplessnessWhen you’re worried about something, that can be a real bugaboo. If you’ve got something on your mind, it can be hard to sleep. Many times you may not even be aware that you’re worried, much less what you’re worried about. But, in most cases, you will need to address the problem or you probably won’t get back to sleep anytime soon. So what should you do? Follow these steps to relieve your mind of worries and get back to sleep. (Yes, even tough guys like my Dad: Get in touch with your feelings and you’ll sleep better!)1. Signs from our Dreams. If you woke up from a dream, think about it for a moment. What was going on in the dream? What do you think each part represents? Is there something you are afraid of, worried about, or a problem you need to solve?2. What’s on Your Mind? Whether you had a dream or not, ask yourself,* What’s bothering me?* What problem do I need to solve?Maybe you are worried about your health or a loved one’s health. Maybe there is an issue at work that you’ve been avoiding. Maybe you’ve been in an argument with your spouse or a good friend. Or perhaps you’re just feeling scared of dying. (Night time has a pesky way of doing that sometimes.) Or it might just be that your to-do list is so daunting it’s waking you up at night. Whatever it is don’t be afraid to identify it and label it. Thinking about it is not going to make your fears materialize. Not thinking about it is going to keep you from sleeping. Figure it out and you’ll back on your way to some restful zzzz’s.3. Pen, Paper, amp; Solutions. You’re awake anyway, so flip on a light and grab a notebook and pen. Write down the issue that is on your mind. And then write down action steps you can take to resolve your issue..* For problems, write down the steps you will start to take tomorrow. If you don’t know where to begin, write down that you will enlist someone to help you.* For fears, write down the fear. Write down why it is scary. Write down any action steps you can take to alleviate your fears. If it is something that is unavoidable, write down reason why you are strong enough to handle this. If you have to fake it, then do so! Come up with a “strength mantra” that you’ll use to fall back asleep. Some suggestions are “I am strong” or “I am calm” or “I turn it over to God/Universe/Fate.”4. Stretch and Breathe. Once you have your issue worked out, do some soothing simple stretches either in bed or on the floor. A great one to do is the child’s pose. Sit on your knees and fold forward with arms outstretched. You will feel a wonderful release in your arms, shoulders, and back. After that do any stretches that you sense would feel good. Then lay down and take several long slow breaths in and out. Breathe in for a count of 8, hold for 8, and breathe out for a count of 16. This will help slow down your body and mind.5. Mantra. Lay down in a comfortable position in your bed, and use your “strength mantra” or some other calming, soothing mantra to help you sleep. Here are some good ones:* Mmmmmmm* Om* Ahhhh* So SleepyFor some people saying a particular prayer, such as “Hail Mary’s” can be very helpful with falling asleep. The idea is to quiet your mind by focusing on a simple word or your breath. Be kind, gentle and patient with yourself. Sleep will come. Let your thoughts be like clouds in the sky. Just watch them go by without attachment. Keep returning to your mantra and your breath.6. When All Else Fails. If you can’t fall asleep after a long period of time, consider getting up and starting to work on your solutions. If you have too much energy, then it makes sense to get up and do something with your time. Follow your instincts about what you should do. Don’t worry about losing sleep for one night. You can handle this.Prevention is the Best Medicine for a Good Night’s SleepTo ensure a good night’s sleep in the future, consider these tips.* Take it easy on the caffeine. Either eliminate it or limit to morning only. The effects of caffeine last for 9 hours, so you do the math.* Have a bedtime ritual that is calming. You could before bed, plan your day for tomorrow, write in your journal, meditate, listen to soothing music, or anything else that helps your mind to slow down.* Turn off the TV at least 30 minutes before bedtime. TV is a stimulant so establish a routine that helps you turn it off. You’ll fall asleep better.* Listen to your body. If you feel tired, go to bed. Don’t torture your self by not getting enough sleep.* Listen to your mind. If there is something on your mind before bed time, write about it in a notebook or talk to someone about it. Come up with solutions that you can work on tomorrow. 现在是凌晨3点28分。你仍然一丝睡意全无。你在床上辗转反侧,可仍旧不能入眠。你很想入睡,但你的思想和身体却不能同你的意愿协调一致。你该怎么办?失眠的生理因素有很多可能的因素,导致午夜惊醒,随后不能再次入睡。可能是生理的原因,比如肌肉的疼痛,肌肉的拉伤,去卫生间的需要,电视还在开着,与你同屋的人在打擤,你的在打呼噜,你今天喝了太多的咖啡或饮了太多的酒,等等等等。如果是上述原因导致无法睡眠,我们通常都有解答的办法:· 如果是肌肉有痛感,做一些轻微的伸展运动· 如果是身体的疼痛使你不能入睡,吃一些阿司匹林、羟苯基乙酰胺、雅维止痛药· 换一张床去睡· 关掉电视· 起来活动活动,直到你感到非常疲惫,可以倒头就睡失眠的心理因素如果你的心里有忧虑的事情,那么这的确会困扰的你睡眠。如果你心里一直在想着某些事,那么你很难安睡。许多时候,你可能甚至不知道你在担忧,更不知道你所忧虑的是些什么。然而,大多数情况下,你有必要弄清楚你的困扰究竟是什么,否则你可能什么时候都无法很快入睡。那么你要怎么做呢?依照以下步骤,放下你的担忧,安然入睡。(不错,即使像我父亲这样的人也不难做到以下这几点:探知你的内心,你会睡得更好!)1. 从我们的梦里找寻蛛丝马迹。如果你是在梦中惊醒,仔细回想一下。梦里发生了什么?你认为梦里每一部分内容都代表着什么?是不是有什么是你害怕的,是你担心的,或者一个你急需解决的问题?2. 你在想什么?不管你有没有做梦,问问自己,· 在担心什么?· 什么问题需要解决?或许你在担心你的健康,或是你爱人的健康。或许是你工作中的问题亟待解决。或许是你和你的爱人、也许和好友发生了什么争执。或许你因为害怕死亡而恐惧。(有时在夜间往往更容易产生这种恐惧。)也许只是由于,你想要做的事情的清单很让你为之怯步,因此使你夜晚无法入睡。不管你担心的是些什么,毋须害怕,找到它,弄清楚它。要这样想:它不可能使你恐惧的事情真的发生。不要那样想:它会使你持续失眠。找到你担心的是什么,你会恢复安然的睡眠。3. 笔,纸,和解答。总之你已经醒了,那么就打开灯,取出笔记本和笔。写出你心里想的事情。再写出你能解决这些问题的实际方法……· 对于那些问题,写出你会在明天着手实施的步骤。如果你不知道从哪里开始,那么写出你会向哪些人寻求帮助。· 对于那些恐惧,写出你所害怕的是什么。写出它为什么使你恐慌。写出你能够减轻这种恐惧的每个实际行动。如果你怕的是不可避免的事情,那么就写出你为什么有这么强大的能力,足以应对这一恐惧。如果你必须要假装自己很强大,那么就这样捏造吧!想出那些“力量之魔咒”,你可以依靠它来安然入睡。你可以写“我很强大”或“我非常镇静”或“我把它交给上帝、宇宙、命运来对付它。”4. 伸展身体,放松呼吸。一旦你明白了不能入睡的原因是什么,就可以在床上或地板上做一些简单的身体伸展运动。最好的办法就是保持孩童的姿势。跪着坐下来,双臂伸展,身体向前合拢。你会觉得手臂、肩膀、后背完全舒展,感觉非常舒适。随后,自己觉得怎么舒就做什么样的放松伸展。然后躺下来,做几次深呼吸。吸气的时候数到8,屏住呼吸数到8,呼气的时候数到16。这样会帮助身心放缓。5. 魔咒。用一种非常舒的姿势躺在床上,用你的“力量之魔咒”或其他一些能使你平静、宽慰的魔咒来帮助你入睡。这里有一些很好的例子:· 嗯……· 哦嗯……· 啊……· 睡吧睡吧对于那些吟诵特殊祈祷的人来说,例如,祈祷“万福玛利亚保佑”,会帮助他们入睡。这样做是为了使你的思想集中到一些简单的词语或是你的呼吸,从而使之得到平静。对待自己,心绪要平和、轻柔、耐心。这样睡意就会来临。让你的思绪如同天空的云朵。你只需看着它们来来去去无牵无挂。保持念你的魔咒,保持留意你的呼吸。6. 如果以上的做法全都没有效果。如果你经过很长时间仍然不能入睡,那么可以考虑从床上起来,着手寻找自己的解决方法。如果你确实有极大的精力,那么就应该起来,用你目前的时间做一些事情吧。追随你的本能,做你应该做的事。不必担心失去一个晚上的睡眠。你能够应对这些许的疲惫。睡一个好觉,最好的药物治疗就是预防。为了确保未来的夜晚不会失眠,考虑做到以下几点。· 不要摄取过多的咖啡因。或者是不再喝,或者是只限于早晨饮用。咖啡因的药力影响持续9个小时,因此你需要计算哪个时间饮用不会影响睡眠。· 就寝时间遵循一定的规律,会让你心定神宁。上床以前你可以阅读,可以计划你明天的事情,写你的日记,思考,听轻音乐,或者做其他能帮助你的心情放缓的事情。· 就寝前至少30分钟,关上电视。电视对观众是一种刺激,因此在就寝前养成一种规律,帮助你按时把它关掉。这样你会睡得更好。· 倾听你的身体。如果你感到疲惫,就上床睡觉。不必因为没有睡够而折磨自己。· 倾听你的思想。如果上床就寝以前,你的脑海中想着什么事情,就把它写在笔记本上,或者和别人谈论。找出解决的办法,明天能够依照实施。 /200806/42586三分之一员工上班打瞌睡Hey you! Dozing at your desk! Wake up, go home and get more sleep!That could be the message from a survey released Monday by the National Sleep Foundation. The survey of 1,000 people found participants average six hours and 40 minutes of sleep a night on weeknights, even though they estimated they'd need roughly another 40 minutes of sleep to be at their best.Roughly one-third of those surveyed said they had fallen asleep or become very sleepy at work in the past month.Just how big a deal that is depends, of course, on your job. Last week, the chairman of the Nuclear Regulatory Commission acknowledged it should have done more to investigate a tip that security guards routinely took naps while on the job at a Pennsylvania nuclear plant.It wasn't until a tape of guards sleeping in a "y room" at the Peach Bottom plant in south-central Pennsylvania surfaced several months after it got the tip that the NRC announced in September a special investigation.While sleepy workers know they're not performing as well as they could during the day, work is what's keeping them up nights, according to the survey, which found workdays are getting longer and time spent working from home averages close to four-and-a-half hours each week.It seems people are also trying to squeeze in more time for themselves and their families, even if it means less sleep. The average wake up is at 5:35 a.m. and it's followed by about two hours and 15 minutes at home before heading out to work, according to the survey. Average bedtime is 10:53. 嘿!上班时间打瞌睡?!快醒醒,回家补觉!这可能是美国全国睡眠基金会于本周一公布的一项调查得出的结论。这项共有一千人参加的调查发现,调查对象在工作日期间每晚平均睡眠时间为6小时40分,不过他们觉得自己仍需要补充大约40分钟的睡眠才能达到最佳状态。约三分之一的受访者称,在过去一个月中,他们曾在上班时间睡着或感到昏昏欲睡。这个问题到底有多严重?这当然取决于你的工作。宾夕法尼亚一家核电站曾传出保安经常在上班时间睡觉的消息,美国核管理委员会主席于上周承认,对这一事件的调查力度还不够。宾夕法尼亚州中南部的Peach Bottom核电站的保安在“待命室”内睡觉的录像在美国核管理委员会得知这一秘密消息的几个月后曝光。在此之前,美国核管理委员会已于九月份宣布将展开一项特别调查。调查表明,睡眠不足的员工知道自己的工作表现不够理想,但工作忙是导致他们晚睡的主要原因。调查发现,如今人们的工作时间越来越长,每周在家工作的平均时间接近四个半小时。此外,人们仍在尽可能地为自己和家人挤出更多的时间,尽管这意味着睡眠时间会减少。调查显示,人们每天的平均起床时间为5点35分,出门上班之前能在家待大约两小时十五分钟,平均就寝时间为10点53分。 /200803/30960“绝望主妇”伊娃:用法语立下婚誓The endless details were numbing, but Eva Longoria says she kept herself cool at her wedding to Tony Parker last week."My stylist, Robert Verdi, and everybody around me was like, `You're so calm,'" Longoria tells OK! magazine in its latest issue, on newsstands Friday. "I actually don't stress about anything."The 32-year-old "Desperate Housewives" actress and the 25-year-old NBA star wed in a civil ceremony in Paris last Friday. The following day, they exchanged vows in a church across from the Louvre Museum and held an exclusive reception at a storied French chateau."Every girl dreams of having a beautiful, romantic wedding," says Longoria. "It was amazing to see it unfold after months of planning. We really wanted to create an experience for our guests. It was about them having fun."That list included fellow "Housewives" Teri Hatcher and Felicity Huffman and singer Sheryl Crow.Parker, who was born in Belgium and raised in France, notes that Longoria chose the wedding destination."I didn't want to do it in Paris because we'd end up inviting more people than I wanted!" says Parker, eliciting laughs from Longoria.Longoria also giggled during the wedding ceremony as she attempted to say her vows in French."She decided I would do the vows in English; hers would be in French," Parker explains. "There were some tough words. I'm very proud of her." 婚礼筹备中没完没了的琐事几乎能把人弄麻木,而伊娃·朗格莉娅称,在上周她和帕克的婚礼上,她一直保持着镇静和从容。朗格莉娅在接受将于本周五出版的最新一期OK!杂志的采访时说:“我的造型师罗伯特·弗迪和身边的所有人都说,‘你好有定力啊!’其实我对任何事都不会看得太重。”上周五,这位32岁的“绝望主妇”和25岁的NBA球星在巴黎登记结婚。第二天,两人在卢浮宫对面的一个教堂交换婚誓,并在当地的一个古堡举行了一场盛大的婚宴。朗格莉娅说:“每个女孩都梦想能有一个美好、浪漫的婚礼。经过几个月的筹备,我的这个梦想终于实现了,真是美妙极了!我们很想让来宾们能有一番不一样的体验。主要是想让他们开心!”参加婚礼的来宾包括与朗格莉娅共同出演《绝望主妇》的特里·海切尔和费丽西提·胡夫曼两位“主妇”和歌手谢丽尔·克劳。生在比利时、长在法国的帕克说,婚礼地点是朗格莉娅选的。帕克说:“我不想在巴黎办,因为这样邀请的人会太多。”帕克的话引得朗格莉娅直发笑。朗格莉娅在婚礼上尝试用法语说她的婚誓时也忍不住笑了起来。帕克说:“她决定让我用英文说婚誓,她用法语说。有些词挺难说的,我十分为她骄傲。” /200803/31401

Millions of divorces take place all around the world every year. Many of them happen because one of the partners has changed significantly. Some of them happen because of the chronic cheating habits of either partner.全世界每年都有成千上万对夫妻离婚。其中许多婚姻破裂是因为其中一方变心了。还有的是因为其中一方存在长期欺骗行为。But most of them happen because they were not in the right marriage to begin with. Those marriages took place because the partners didn’t (or couldn’t) give as much thought to their decision (of getting married) as they should have.但大多数人会离婚是因为他们一开始就没有选择正确的婚姻。他们会结婚是因为夫妻双方没有(或者没能)对结婚这个决定做出应有的思考。They didn’t ask the right questions. They weren’t y for the right evaluations (of themselves and their partners) and couldn’t anticipate the profound change that marriage would bring to their lives.他们没有问自己正确嗯嗯问题。他们没有准备对自己和另一半做出正确的评估,也无法预测婚姻将会对他们的生活带来的巨大改变。Are you thinking of getting married? In that case, have you made a careful assessment of your relationship to check if it is marriage-y?你正在考虑结婚吗?如果是的话,你是否已经仔细评估过你们的关系,看看是否已经为结婚做好准备了呢?If not, here are the six crucial questions that you must ask yourselves before you pop the question. While there are many more factors specific to your relationship which you can (and should) take into account, make sure you don’t miss out on these six.如果还没有,下面这六个关键问题是你在准备结婚之前必须问自己的。关于你们的关系,还有许多你可以(或者应该)考虑的因素,确保你不会错过这六点。1. Are our life and career goals similar?我们的生活和事业目标相似吗?Marriage is a decision to inextricably join your life with someone else’s. Aligning your life, career and other important goals is crucial.一旦做出结婚的决定,你的生活就无可避免地会介入另一半的生活。调整你的生活、事业、以及其他重要的目标非常关键。Do you want to settle down in a quaint suburb and have lots of kids? Then don’t marry someone who wants to live and work in five continents.你想在一个清净的郊区定居下来生很多孩子吗?那么就不要和那些想在世界各地生活工作的人结婚。Are you planning to pool all your resources, throw them (and yourself) head-on into your new start-up – the dream of your life? Then don’t marry someone who wants a stable, cushy life and lots of “quality time” together.你是否计划把你所有的资源(包括你自己)全部投入到你毕生的梦想——你的新公司里?那么就不要和那些想要稳定、轻松的生活,而且想要总是黏在一起的人结婚。2. Do we fulfill each other#39;s needs?我们是否可以满足对方的需求?We all have emotional, intellectual, physical, practical, social and various other needs from a relationship. If you’re in a relationship and are planning to get married, ask yourself – have you made a rational, clear-headed evaluation of whether and how much of your needs your significant other fulfills?在一段关系中,我们都有情感的、理智的、生理的、实际的、社会的以及其他各种需求。如果你处在一段恋爱中正计划结婚,问问你自己,你是否已经理性、清醒地评估过,你的另一半是否满足了你的需求,满足了多少?Or are you glossing over your unfulfilled needs thinking “every relationship requires compromise”?或者你是否正在掩盖自己尚未满足的需求,心想“每段感情都要学会妥协”?This is important because when we’re in the throes of that addictive drug called love, we tend to see only positives in the person we’re in love with.这一点很重要,因为当我们在爱情这种会上瘾的毒药中挣扎时,我们都倾向于只看见我们爱的那个人的优点。Now nothing can be truer than the fact that every relationship takes some ceding of grounds, and kudos to you if you’re willingly doing your bit. But if you ignore your basic needs, they will find a way to come back to you in the long run – in the form of fights, emotional abuse, cheating and even divorce.事实上如果你想继续下去,每段感情都需要一些退让,放下一些尊严,这一点再正确不过了。但是如果你忽视了自己基本的需求,它们最终还是会回来找你——形式也许是争斗、精神虐待、欺骗甚至离婚。3. Do we know really know each other?你们真的了解对方?I was once with a guy who lied about his age on Facebook, and I never asked him about it. We were six months into the relationship when I discovered he was five years older than I thought.我曾经交往过一个男人,他在Facebook上伪造了自己的年龄,而我也从没问过他。当我们交往六个月时,我发现他比我以为的要大五岁。Yes, you guessed it – that was not the only lie on which the relationship was based. No wonder we didn’t stay together much more than a year.没错,你猜对了——这并不是他对我撒的唯一一个谎。难怪我们相处没到一年就分手了。Knowing your partner and allowing them to know you are vital aspects of a stable relationship. Trust takes an immense amount of work (and time) to build, but only seconds to lose.对于一段稳定的感情来说,了解你的另一半并且让他们了解你是至关重要的。建立信任需要大量的努力(还有时间),而失去信任只需要几秒钟。Be honest and tell your partner everything you think they should know about you. This will make it easier for them to do the same. Needless to say, if you can’t trust your partner enough to do that, it is probably not the time to think about marriage.诚实地告诉你的另一半所有你认为他们应该知道的关于你的事情。这样让他们坦白起来也更容易一些。不用说,如果你还不能足够信任你的另一半这样做,也许你们还不是时候应该考虑结婚。4. Do we know how to deal with each other’s ;negative; sides?我们是否知道该如何应对对方的消极面?You can’t live without your dogs. But your girlfriend would rather die than live with them. You’re a devil incarnate when you’re angry. You’re struggling with a bad spending habit.没有了你的你就不能活,而你的女朋友宁愿不活了也不愿意和它们一起生活;当你愤怒时你就会变成恶魔;你正在和不好的消费习惯作斗争。We all have our negative aspects. If you’re thinking about making a lifelong commitment to someone it’s crucial to understand and develop strategies to deal with each other’s less-than-desirable traits.我们都有自己的缺点。如果你正在考虑向某人许下一生的承诺,那么理解并想出办法应对彼此那些不太尽如人意的特质就非常重要。Make a conscious decision to go (or not to go) pet-less for the rest of your life for a partner who’s allergic to your pets. Make your peace with the problematic spending habits of your significant other before you decide to take the plunge.你的另一半对你的宠物过敏,那你就得做一个清醒的决定,选择未来过(或者不过)没有宠物的生活;在决定是否结婚之前,要确认自己是否能忍受另一半不良的消费习惯。It takes time to understand and deal with things we don’t like about our partners. And until and unless you’ve spent that time, you’re not y to make a decision on marriage.理解并应对那些另一半身上我们不喜欢的东西是需要时间的。除非你付出了这个时间,否则你就还没有做好准备要结婚。5. Do we admire and respect each other?我们是否赞赏并尊重对方?Intelligence? Simplicity? A caring heart? A strong common interest? Is there something in him/her which genuinely complements you in ways more than one?智慧?天真?善心?强烈的共同兴趣?他或她的身上是否存在着不止一样东西可以和你互补?Falling in love with someone “for no particular reason” is great for the heady period of infatuation but not nearly enough for the everyday reality of marriage.和某人“莫名其妙”地坠入爱河在疯狂的迷恋期是好的,但对于每天现实的婚姻来说就不够了。Ask yourselves whether you admire each other for the special individuals that you are and the unique qualities that you both possess.问问你自己,你们是否因为彼此的特别和共同拥有的特质而相互赞赏。Marriage is a long – sometimes boring, but stable – commitment. It cannot be based on whether someone is exciting to you. It has to be about finding long-term fulfilment and happiness in the individuals that you are.婚姻是一种长期的承诺,有时候很无趣,但是又很稳定。它并不建立在一个人是否让你兴奋的基础上。它必须在你身上找到长期的成就感和幸福感。6. Am I y to think of him/her as a parent of my children?我是否准备好让他/她做我孩子的父亲/母亲?You love your partner like mad? Great. But do you also respect them? Are you proud of them? Remember, your legacy to this world will be as much a part of you as of him/her.你疯狂地爱着你的另一半?很好。但是你是否也尊重他/她,为他/她感到骄傲呢?记住,你对这个世界的遗产就是你们二人结合的一部分。Unless it fills your heart with joy to think of them as a parent of your children, you should probably think about that marriage thing again. In this regard it’s important to take not only your significant other, but also their family into account. Your child will carry as much of your genes as theirs. Is that something that makes you happy?除非你一想到他/她会成为你孩子的父亲/母亲就满心欢喜,否则你恐怕应该重新考虑婚姻这件事。在这一点上,不仅要考虑你的另一半,还要考虑到他的家庭,这是很重要的。你的孩子携带的他的基因会和你的一样多。这会让你感到高兴吗?Marriage is a decision that will change your life, one way or the other. Keeping a few basic principles in mind and asking the right questions will make sure you steer clear of pitfalls that often contribute to divorce.婚姻是一个会改变你一生的决定,不管以何种方式。记住一些基本的原则,问自己这些正确的问题。这会确保你避开那些通常会导致离婚的陷阱。 /201307/246848

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