【每日阅读训练第四期——速度越障22系列】【22-14】科技_Sleep & Insomnia

络小抽

小分队越发越早丫。。还是占个座儿

caichenha

Lap 6        00:11:43.29        00:28:21.15
Lap 5        00:03:07.77        00:16:37.86
Lap 4        00:04:18.85        00:13:30.08
Lap 3        00:03:41.28        00:09:11.23
Lap 2        00:02:58.07        00:05:29.94
Lap 1        00:02:31.87        00:02:31.87

qi7ip

补上越障
11:02
what is insomnia
what cause insomnia
cognitive-behavioral therapy can modify attitudes about sleep

wangziann

1-282-1'19''
The average human being needs 8 hours of sleep per night and it's better to follow the natural patterns of sunset and sunrise as much as possible.
2-330-1'10''
How to improve your quality of sleep :
TIP1 don't exercise within two hours before sleep
TIP2 don'e eat too much as dinner
TIP3 the recommended time slot for sleep is 9 p.m. and 10p.m.
TIP4 sleep in dark
melatonin n. 褪黑激素；
3-379-1'59''
TIP5 sleep in cold room
TIP6 have relaxing activities before bed.
TIP7 Decorate your bedroom with images that invoke sleep and sweet dreams.
TIP8 Finish next plan before sleeping
4-378-1'55''
People sleep less during full moon time. Scientist don't know why human evolved lunar rhythms.
5-422-1'56''
Sleep medication is used less nowadays,whether herbal or prescription, becuase they can cause advers effects and are not a long term solution.
Relaxation techniques can help people go to sleep better.
Children and teenagers need eight or more hours sleep, but 40 old people need only 7 hours a night.
abstacle-1473-8'29''

秋蚂蚁

太感谢啦，今天的文章读的超开心，趣味与知识并存！

SPEED
Time 1: 01'44"
>Depriving sleep time is never ever a good idea, people may use caffie to keep mantle awake, but still poorly performence in test.
>Sleep is one of the most factor to keep health;
>Sleep cycle should be similar to nature cycle.

Time 2: 02'21"
>How to improve the sleep qulity?
1. Do not excise within two hours before you sleep;
2. Do not eat too much at dinner;
3. Make a fixed bedtime for yourself, but the best time would be in 9:00-10:00;
4. Sleep in a dark room and try to aviod certain electronics;

Time 3: 1'55"
>Other four way to improve sleep qulity.
5.Sleep in a cold room, insure the fresh air;   
6. Have a bedtime ritual, make the time before sleep easily;
7. Turn your bedroom into a sleep retreat, build an soft and comfortable atmosphere in your bedroom;
8. Finish your day's business in your mind.

Time 4: 02'20"
>New evidence soming from research shows that lunar rhythms may infulence sleep pattern of human beings;
>Take an example on the experiment;
>Argument from different scientists that whether the lunar rhythms would affct sllep pattern;
>Still need more research.

Time 5: 02'13"
>The ways to solve insomnia problems:
- Use less sllep medication;
- Switch some habits to help sleep;
- People may not need eight hours sllep.

OBSTACLE
Time: 08'20"
>Most people encounter the problem of insomnia, and this problem is quite in general;
>Research found that people with this problem are almost have some bad habits and then the author analysis the actural reason people encounter insomnia;
>The author give some solutions to help solve problems.

moniquez

SPEED
Time1 1'44''
-People should have to maintain adequate sleeping time, sleep deprivation will affect one's judge performance
-Besides sleeping length, sleep cycle and sleep quality are important as well.
Time2 1'40''
First four tips to improve sleeping quality
1.Do not work out 2 hour before sleep
2.Do not eat too much at dinner
3.Keep sleep at a fixtime
4.Sleep in a dark room
Time3 2'01''
Last four tips to improve sleeping quality
5. Sleep in a cool room, keep the fresh air come in
6. Ease sleep by doing relax activities
7.Keep electronic stuff away, use a comfort mattress and decorate a sleeping environment
8. Make a plan for tomorrow in mind
Time4 2'27''
-A study found full moon deprive people's sleep, in the particular day people sleep less deeply.
-Researchers uncover human beings have lunar rhythm, this finding is influential to study of human sleep
Time5 2'18
-Sleeping pills are not frequently prescribed for insomnia people nowadays because the efficacy are not convincing and sometime have adverse effects for body
-some habits can better sleep and release insomnia
1.go to bed when you are ready to sleep
2.napping during the day is hard to sleep at night
3.do not drink caffeine contained beverage and alcohol before sleep
-Eight hours a day is not necessary for everyone

OBSTACLE
Time6 8'38
--attitudes toward sleep make certain people invulnerable to insomnia and behavioral treatment is highly effective
-Insomnia is a big problem which increase risk of dying in elderly, cause depression and anxiety.
-Insomnia actually sleep as much as they require but spend much time in the bed
越障有点长~~~看完有点忘。。。。

michellecch

掌管 1	0:02:07	0:02:07
掌管 2	0:00:02	0:02:09
掌管 3	0:01:37	0:03:46
掌管 4	0:02:31	0:06:17
掌管 5	0:02:33	0:08:50
掌管 6	0:03:04	0:11:54
越障	0:11:31	0:23:25

1. sleep is imp.  Better sleep with thesunset and sunrise. The quality of sleep is imp too.

2. hv a nice sleep: 1)don’t doexercise more than 2 or 3hours prior to sleep; 2)don’t be overeat at dinner;3)have a fixed bedtime; 4) sleep at a dark room.

3. 6)stay in a cold room 7)have a bedtime ritual; 8) put all electronics away from your bed; 9)finish yourbusiness in your mind.

4. people sleep less during afull moon time.

5. sleeping pills can’t helpinsomnia. The habits can help people get a better night’s sleep, e.g getting upat the same time every morning.

越障：

MT：what causes insomnia.

=> How big problem theinsomnia is. Normally, people think the big problem is depression and anxiety,but the research found it’s sleeping too much.

=> people always think they don’t have enough sleep time,in fact, they sleep too much to cause insomnia. => 7hours’ sleep time isbetter.

   => people’s tiredness is more like fatigueinstead of sleepiness.

=> how to avoid insomnia? –goodsleeping environment: don’t watch tv in bed, avoid caffeine, alcohol beforebedtime.

      And to sleep well, get up early, but don’t go to bed early.

饼干小熊

T1~3 3'23
T4 1‘41
T5 1'57
O 8'59

dancingrain

Done,向大家学习！

T6
13'40
How big is the problem
Reason for sleep problem: sleep too much
Why sleep too much: clearer about detrimental sequence of iinsomnia
How much sleep is enough
How to get a good sleep
Solution: cognitive behavioral therapy

T1-5
1'51
Para1,2 importance of sleep and disadvantages of short sleep
Para 3 pattern:night sleep; quality: sound sleep
1'48
Do not work out 3hs before sleep
Do not eat too much before sleep
Sleep at 10 pm
Sleep in a dark room
2'20
Sleep in cold room:12c
Have a bedtime ritual
Decorate your bedroom to a cozy place
Finish your plan for the next day before sleep
2'27
Sleep not well during full moon days
Research results: 5 more mi for nodding off, 20 min less, less deeply-possible reason: people have inner sleep habit along with moon cycle
2'33
Sleep meditation: pills have disadvantages,esp for older ppeople
Several habits: come to bed when get tired; get up at a fixed time; avoid caffeine
Length of sleep: 8 hours. Older, less

李子要700

01.33
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09.17  Ob实在太长  走神好几次- -