nearly everyone has days when they feel sleepy. but for some people, excessive sleepiness actually gets in the way of daily work, childcare, and even leisure activities. this is known as hypersomnia, recurrent sleepiness that makes people want to nap repeatedly, even at work。

　　几乎每一个人都有在白天感到困乏的时候。但是，对一些人来说，过分的瞌睡妨碍了日常的工作，照顾孩子，甚至连休闲活动的时间都没有了。这被称为嗜睡症，周而复始的困意让人想不时的打一会盹，即使是在工作的时候。

　　not surprisingly, the problem of daytime sleepiness usually starts at night. even missing just a few nights' sleep, or not getting enough uninterrupted sleep, can slow you down and sour your mood。

　　不足为奇的是，日间困倦的问题通常在夜晚的时候就发生了。即使失去了一些晚上的睡眠，或者没有得到足够的不被打断的睡眠，都会让您反映慢下来并且心里很沮丧。

　　poor sleep habits are often the cause of daytime sleepiness. before you go through any more groggy and crabby days, try these 12 ways to improve nighttime sleep and avoid daytime sleepiness。

　　不好的睡眠习惯通常是日间奢睡的根源。再你经历更多的没有生机和易暴躁的日子之前，试一下下面的十二种方法来改善你的夜晚睡眠质量并避免日间困倦。

　　1. get adequate nighttime sleep。

　　1、充足的夜晚睡眠

　　that may sound obvious, but many of us succumb to shaving an hour or two off our sleep time in the morning or at night to do other things. most adults need seven to nine hours a night, and teenagers usually need a full nine hours. block out eight or nine hours for sleep every night。

　　这听起来是不足为奇的，但是我们中的许多人都会从我们的睡眠时间里剔除一到两个小时去做其他的事情。不管这是发生在清晨还是夜里。大多数成年人需要7到9个小时的夜间睡眠，青年人通常需要足足9个小时的睡眠。每晚为你的睡眠规划好8到9个小时。

　　2. keep distractions out of bed。

　　2、让干扰远离你的床

　　"reserve your bed for sleep and sex," says avelino verceles, md, assistant professor at the university of maryland school of medicine and director of the school's sleep medicine fellowship. "you shouldn't read, watch tv, play video games, or use laptop computers in bed." don't do your bills or have heated discussions in bed either. they may leave you sleepless。

　　马里兰大学的助理教授，学院睡眠医学基金主席，阿维利诺维切里斯说：为睡觉和性爱保留你的床，你不应该读书，看电视，玩视频游戏，或者在床上用手提电脑。不要在床上做你的账单或者令人兴奋的话题。这些会让你失眠的。

　　3. set a consistent wake-up time。

　　3、设置一致的起床时间

　　people who have problem sleepiness are often advised to go to bed and get up at the same time every day, including on weekends. but randomly setting an ideal bedtime can lead to more frustration if you suffer from insomnia and already have trouble falling asleep, says barry krakow, md, medical director of maimonides sleep arts and sciences ltd. in albuquerque, n.m., and author of sound sleep, sound mind: 7 keys to sleeping through the night。

　　更多精彩内容 >> 新东方网英语频道 

　　全国新东方英语课程搜索

（实习编辑：高奕飞）