Everybody has to fall asleep,some of us need our favorite pair of socks, a warm beverage, or our stuffed animal. But even when we get in bed our phone lights up with notifications, we check them and before we realize it , it has already been 3a m. That is how staying up late comes about.
Time to round up the research on happiness and see what works and what
you can use.
First, yeah, a good chunk of happiness is controlled by your genes but there’s a lot you can do to make yourself happier. Many of these techniques have been repeatedly tested and even worked with the clinically depressed.
Being mistreated at work can make people take out their frustrations on loved ones at home. But a new study suggests that getting more exercise and sleep may help people better cope with those negative emotions by leaving them at work, where they belong.
- 捌拾十岁U.S.老年人为庆生 一天坐柒十九次过山车(双语)
As far as I'm concerned,the reason for people's staying up late varies from person to person.However,lack of sleep would affect learning and memory. Worse,if your sleep difficulties last a long time,that could lead to anxiety or depression.As a consequence, getting enough sleep has become as important as eating vegetables and exercising regularly.Below are some suggestions for forming good habits of healthy sleep.
Gratitude, Gratitude, Gratitude
I can’t emphasize this one enough. Showing gratitude for the good things you have is the most powerful happiness boosting activity there is.
It will make you happier.
It will improve your relationships.
It can make you a better person.
It can make life better for everyone around you.
Believe me now?
Bronze medalists are happier than silver medalists. Why? They feel grateful to get a medal at all.
Every night before you go to bed write down three things good that happened to you that day.That’s pretty much all it takes to get a happiness boost over time.
There’s a second lesson here: the reverse is also true. Keeping track of the bad things will make you miserable. A convenient memory is a powerful thing. Do not train your brain to see the negative, teach it to see the positive.
Wanna make yourself and someone else extremely happy? Try a gratitude visit. Write someone a letter thanking them and telling them how much what they have done for you means. Visit them and read it in person. It’s a proven happiness WMD. More info here.
People who burned more calories on a daily basis—by doing the equivalent of a long walk or swim—were less likely to take out their anger about work issues on people they lived with, the researchers found in the new study, which was published in the Journal of Applied Psychology.
Whether you think you need daytime rest or not, picking up a nap habit—or continuing to make time for one—is a smart, healthy move. Consider the evidence: The Mayo Clinic says naps promote relaxation, reduced fatigue, better mood and alertness, and a sharper-working mind. A 2008 British study found that compared to getting more nighttime sleep or guzzling caffeine, a mid-day nap was the best way to cope with the mid-afternoon slump。
午间休息时间不浪费 打个盹反应会越来越快午间休息时间不浪费 打个盹反应会越来越快午间休息时间不浪费 打个盹反应会更加快
1.Stick to a schedule
Do what you are good at as often as you can
“Signature strengths” are the things you are uniquely good at and using them brings us joy. Exercising signature strengths is why starving artists are happier with their jobs.
Think about the best possible version of yourself and move toward that. Signature strengths are the secret to experiencing more “flow” at work and in life. Learn to be an expert here.
The researchers used activity trackers to record sleep patterns and physical activity of 118 graduate students with full-time jobs. Each participant, and one person he or she lived with, also completed surveys about sleep, exercise and feelings of mistreatment at home or work.
According to the Harvard Health Letter, several studies have shown that people remember new information better when they take a nap shortly after learning it. And, most incredibly, a 2007 study of nearly 24,000 Greek adults in the Archives of Internal Medicine found that people who napped regularly had a 37 percent reduced risk of dying from heart disease compared to people who didn’t nap。
Sleep is very, very good. And while it's essential to get a solid seven to nine hours per night, when you occasionally miss the mark, a nap can help a great deal. Hey, it's still a good idea even if you do get enough sleep。睡眠是不行丰富好的，尽管天天早晨固定睡7-九个钟头是必备的，但临时缺觉时，白天打盹就很有用了。嘿！就算你不缺觉，打盹也便是一个好主意。
Establishing a consistent nighttime routine for a child is a particular challenge, especially when the child is very young. However ,we can make an attempt to do it. When My daughter was fifteen days old, I managed to aid her to establish a routine , which is early to bed and early to rise. Fortunately she succeeds in doing it. Every day she goes to bed around 9p.m, and gets up at seven o'clock the next morning.
Spend as much time as possible with people you like
Spend as much time as possible with people you like. The happiest people are social with strong relationships. Not spending more time with people we love is something we regret the most.
Being able to spend more time with friends provides an increase in happiness worth up to an additional $133,000 a year. (Values for your other relationships are here.)
Being compassionate makes us happier (causal, not correlative.) Share the best events of your day with loved ones and ask them to do the same. It works. And compliment them — we love compliments more than money or sex.
But I’m an introvert, you say? A little bit of extraversion here would do you good. Happiness ismore contagious than unhappiness so with amount of exposure to others well-being scales.
Money is good. Many other things are better.
After about 75K a year, money has minimal effects on happiness. Read that again. Not that money won’t increase happiness but if you want to be happier your time and energy are better spent elsewhere. It will not increase your moment to moment mood.
The Amish are as satisfied as billionaires and slumdwellers can be surprisingly happy. The happiest of all income groups is people making 50-75k a year. Money is good but wanting money can be bad. Loving money can make it harder to be happy. There are ways money can bring happiness butthey are not what you expect.
Previous research shows that employees who are belittled or insulted by colleagues are likely to vent their frustrations and behave angrily toward people outside of work, says study co-author Shannon Taylor, a management professor at the University of Central Florida’s College of Business.
Of course, napping isn’t right for everyone. If you’re prone to insomnia, naps that are too long or taken too late in the day can interfere with your ability to fall or stay asleep at night. Also, people with certain sleep disorders, like sleep apnea or narcolepsy, may feel more tired if they take a nap than if they don’t。
Here are seven reasons why you should take a nap right now:以下正是你该立即去打盹的7点原因：
According to some investigations,the best time range to go to bed and to help you wake up in great shape is between 9pm and midnight, making sure that you have 8 hours of sleep per night.
Giving makes us happier than receiving. In fact, it can create a feedback loop of happiness in your life. Volunteering makes us happier and can therefore be the most selfless way to be selfish.
Helping others reach their goals brings joy. Doing nice things for others today can literally make you happier for the rest of the week.
The new study backs up this idea, but offers a bit of good news, as well: Employees who averaged more than 10,500 steps a day or burned at least 2,100 calories were less likely to mistreat their cohabitants than those who averaged fewer steps or burned fewer calories.
But for most, naps can make you feel sharper and happier. Naps provide different benefits depending on how long they are, says MentalFloss.com. A 20-minute nap will boost alertness and concentration; a 90-minute snooze can enhance creativity。
一. It'll increase your patience。它将增加你的耐心。
2.Avoid the distraction
Take time to really enjoy the good things. What are the best ways to savor?
Positive mental time travel: Happy memories or looking forward to something
Being present: Not letting your mind wander and being absorbed in the moment.
The researchers even calculated the exact energy expenditure needed to protect against work-to-home emotional spillover. Burning an additional 587 calories, the equivalent of a 90-minute brisk walk or an hour-long swim for a 195-pound male, can “substantially reduce the harmful effects of workplace undermining,” they wrote.
According to Prevention.com, you experience a natural dip in body temperature between 1 p.m. and 3 p.m. A power nap at this time can boost alertness for several hours and, for most people, shouldn’t affect being able to fall asleep at night。
Feeling frustrated? According to researchers at the University of Michigan, who published a study recently in the journal Personality and Individual Differences, you should probably take a nap. Participants were asked to complete a particularly frustrating task -- drawing geometric
Beds should only be used for sleep. When people associate beds only with sleep , they are able to fall asleep faster and have a more restful sleep, according to an American Psychological Association (APA) study.
Savoring is one of the secrets of the happiest people. Focusing on the limited time you have in this life is a good way to remind you to savor what is important.
The findings also revealed that when employees felt they had a bad night’s sleep because of work issues, they were more likely to be grouchy at home. “When you’re tired, you’re either less able or less motivated to regulate yourself,” says co-author Larissa Barber, professor of psychology at Northern Illinois University.
Pick a dark, cozy place that’s not too warm or too chilly. Prevention.com recommends napping on the couch instead of in bed, so you’re less tempted to snooze for too long。
designs on a computer screen. Those who took an hour-long nap before the exercise were able to draw for 90 seconds, compared to a control group who watched a nature documentary instead of napping. They gave up after 4八seconds。认为受挫了？据近来在《本性与个体差别》杂志上登载商量的印第安纳大学讨论人口称：你或许该午睡。插手者被须要达成一项特别令人崩溃的任务——在电脑荧屏上画一个带状设计。以前睡了3个小时的人能画90秒，相比较之下，实验对照组没睡，反而观望了一部自然纪录片，他们画了48秒就抛弃了。
Therefore, It is suggested that we shouldn't play our phone/tablet/laptop in bed. Besides,switching the light into a gentle one is of great help to ensure better sleep.
You don’t usually do what brings you joy, you do what is easy. Set ambitious goals and strive. Thinking about what happens to you in terms of your self-esteem will crush you — look at life asgrowing and learning.
Sitting on the couch watching TV does not make you happy. You are happier when you are busyand are probably have more fun at work than at home. Thinking and working can beat sad feelings. A wandering mind is not a happy mind. Mastering skills is stressful in the short term and happiness-boosting in the long term.
Physical activity seems to counterbalance poor sleep, Barber says, because it promotes healthy brain functions needed to properly regulate emotions and behavior. “This study suggests that high amounts of exercise can be at least one way to compensate for sleep troubles that lead to negative behaviors at home,” she says.
Surprisingly, the best place to crash may be a hammock if you have one. A Swiss study published last year found that people fell asleep faster and had deeper sleep when they napped in a hammock than in a bed. That same rocking motion that lulls babies to sleep works wonders for grown-ups too。
2. You'll be more alert。你的反馈会越来越快。
3.Don't eating or drinking
Be optimistic, even to the border of delusion
Optimism is key. Yes, pessimism softens the blow of bad news but it isn’t worth it. Optimism increases resilience.
Does this make you out of touch with reality? Maybe but being a little deluded is good:
People with positive illusions about their relationship are more satisfied, score higher on love and trust and have fewer problems.
Overconfidence increases producitivity and improves teamwork.
“Self-deception has been associated with stress reduction, a positive self-bias, and increased pain tolerance, all of which could enhance motivation and performance during competitive tasks.****“
Barber acknowledges that finding time to work out and get a full night’s sleep can be difficult when work pressures are mounting—and that often, job stress can directly relate to sleep quality. (Her previous research suggests that not only can a bad day at the office keep us up at night, but that poor sleep can also affect how we interpret events at work.)
点评：本篇完形填空摘自Read’s Digest， 再一次反映了四六级考试频仍使用外刊素材的特色。
Whether you're on a long drive or trying to get through a difficult task at work, napping is a great way to increase alertness if you're feeling foggy. A NASA study found that after napping for forty minutes pilots were more alert, and a smaller study found that after just ten minutes participants felt more alert。无论你开了很久的车照旧正努力完毕①份劳碌的做事职责，认为天旋地转时打个盹都是1个很好的滋长反应力的不贰秘籍。United States航空航天局的一项研商开掘40分钟的午睡使飞银行人员反应更加快。壹项更加小的钻研开采只睡10分钟参加者也会认为反应更加快。
To help you get adequate sleep, don’t do anything too physically or mentally strenuous at least 2 hours before your bed time. As well, don’t eat a relatively large meal close to your sleep time. Apart from this, coffee or alcohol will make your mind excited and wake you up at night.
Love means being slightly deluded. Being somewhat delusional improves
marriages. Happy people believe their partner is a little more awesome
than they really are. Someone you think is great who also thinks you’re
great — it’s one of the primary things you should look for in a marriage
Thinking happy thoughts, giving hugs and smiling sound like unscientific hippie silliness but they allwork.
But, she says, making the effort to burn some extra calories—and blow off some steam—can be worth it. It’s not only good for you, says Taylor, but it can benefit the people you live with as well.
三. Just thinking about taking a nap can lower your blood pressure。想想就精晓，打盹都能降血压。
Last but not least,leave your stress and worries at your bedroom door! Clear your thoughts and just enjoy your sleep.May all of you have good sleep. Good night!
Fundamentals are fundamental
Cranky? Before you blame the world, eat something. Take a nap — it can purge negative emotions. Sleep is vital because your mood in the morning affects your mood all day.
Get your sleep. You cannot get away with cheating yourself on sleep and being tired makes itharder to be happy.
“I would advise people to think of sleep and exercise from an investment perspective rather than another task on the to-do list,” Barber says. “It may seem like more work upfront, but the boost in motivation and energy can help you avoid sinking deeper into workplace stress and productivity problems.”
除了通过上下文科理科解技术得出答案的主题素材之外，依旧侦查了部分语法点。譬如第6九题，A 二〇一〇 British study found that compared to getting more nighttime sleep, a mid-day nap was the best way to cope __69___ the mid-afternoon sleepiness. 这里肯定考查的就是词组cope with。表示管理、应对。
9159com金沙网站：午休时间不浪费，2013年6月四级完形填空答案解析第1套。While an actual nap is certainly beneficial, so is the time before you take one. One British study found that participants' blood pressure dropped before they even fell asleep -- just anticipating the nap they were about to take was enough。打盹当然有益处，但打盹在此以前的时刻也可能有益处。1项U.K.探讨发掘加入试验的人乃至在入睡在此之前血压就降了——只是想着要上床就足足了。
Frequency beats intensity
Lots of little good things is the path to happiness. You want frequent boosts not rare big stuff. (And this explains the best method of how to split a dinner bill with friends.) For the most part, don’t bother to try and reduce the bad so much as you increase the good.
Stop thinking about big events that might make you thrilled — it’s the little things of everyday life that make lasting improvements to our happiness. You’re not going to win the lottery and itwouldn’t have the impact you think it would.
再比方说第十三题，And most incredibly, a 2007 study of nearly 二四,000 Greek adults in the Archives of Internal Medicine found that people who napped regularly had a 三7% reduced risk of dying __73__ heart disease ……这里也特别分明的观测了词组die from 同期也观望了对动词词义的辨析。
四. It helps you remember more。帮您提升记念力。
Avoid life’s most common regrets
We know what people most often regret before they die:
1. I wish I’d had the courage to live a life true to myself, not the life others expected of me.
2. I wish I didn’t work so hard.
3. I wish I’d had the courage to express my feelings.
4. I wish I had stayed in touch with my friends.
5. I wish that I had let myself be happier.
So what can you do to live a life without regret?
First, stop worrying. You anticipate regret will be much more painful than it actually is.Studies show we consistently overestimate how regret affects us.
Leaving options open is not the answer. Ironically, leaving options open makes you dwell on whether you should change your mind. Once the situation is no longer reversible, cognitive dissonance works to your advantage and you’re more likely to be at peace. Stop trying tomaximize everything. It gets you better results but makes you miserable.
As with anything related to happiness, perspective is most of the battle. Stop comparing your situation to a lofty, perfect one and compare it to something far worse that you could have opted for. In studies this is consistently associated with lower regret intensity.
例如第77题，A 20-minute nap will boost alertness and concentration; a 90-minute snooze will __77___creativity. 选项包含了enlarge, engage, enhance 和enlighten. 依照前半句话的含义可见，20分钟午睡能够升高等专科高校勘和注释度，那么九十多分钟的午睡就更应当对创设力有益了。通过对六个选项的深入分析，唯有enhance能够发挥这一个意思。此处除了要搞领悟6个选择本身的意思外，还要小心选用上下文来开始展览末段看清。
A study conducted by researchers in 德文y found that taking an hourlong nap can dramatically improve our ability to remember information. For the study, participants were asked to remember specific words and pairs. Then, half the participants watched a mp5 while the other half napped. When asked about their memory of the words, the nap group performed five times as well as the mp5group。德意志联邦共和国商量人士展开的1项研商发现小睡一钟头能确定加强大家记东西的能力。那项研究中，参预者被供给记住特定的单词和短语。然后八分之四参预者看mp四，另2/4睡觉。当被问及记住多少单词时，打盹的那组的表现比看mp3那组好5倍。
There are things you can do every day to improve your life.
5. It can improve creativity。它能增高创造力。
If you haven't been feeling too imaginative lately, it's probably time to hit the hay. A study conducted by psychiatrist 萨拉 Mednick out of the University of California, San Diego, found that people who take REM naps -- the deep sleep state where you're dreaming -- were more creative when it came to problem solving than non-REM nappers。纵然你近期以为想象力远远不足丰富，大概您该去睡觉了。San Diego南卡罗来纳大学的精神病学家Sarah·梅德Nick进行的一项商量开掘，到达快捷眼动睡眠(做梦的吃水睡眠景况)的人比没达到规定的标准神速眼动睡眠的人消除难题时更具备创设力。
6. Regular naps may prevent heart disease。定期午睡能幸免心脏病。
One study of 23,000 Greek adults found that people who took midday naps -- a.k.a. "siestas" -- were over thirty percent less likely to die of heart disease, according to the 华盛顿 Post."Napping may help deal with the stress of daily living," 迈克尔 Twery of the National Heart Lung and Blood Institute said, according to the 华盛顿 Post. "Another possibility is that it is part of the normal biological rhythm of daily living. The biological clock that drives sleep and wakefulness has two cycles each day, and one of them dips usually in the early afternoon. It's possible that not engaging in napping for some people might disrupt these processes."据《Washington邮报》，对23,000希腊（Ελλάδα）大人实行的一项研商开采中午睡觉(又称午睡)的人死于心脏病的可能率下跌了赶上百分之三十，美利哥国家心肺血液研商所的Michael•泰利说：“午睡有助于缓慢解决日常生活的压力，其余一种或然便是午睡是日常生活中正常生物节律的1局地。驱使我们睡觉和醒来的生物钟一天有三个周期，个中3个屡见不鲜是刚到下午的时候，或者对有个外人来讲不午睡可能就能够苦恼那么些进度。”
9159com金沙网站：午休时间不浪费，2013年6月四级完形填空答案解析第1套。7. 塔基ng a ten-minute rest is beneficial, too。平息十秒钟也可能有收益。
Don't think you can actually fall asleep? It may not matter all that much. A 200七 study, which took a look at the effects of napping versus resting, found that simply lying down for ten minutes improved mood regardless of whether or not the person fell asleep。你认为自身不可能睡着？睡不着大概也没提到。200七年的壹项琢磨观看了午睡和休养的效益，开掘无论是睡着没睡着，躺⑩分钟就能够革新心境。
What are you waiting for? Get snoozing and dream on!还在等什么？飞快去打盹继续做梦吧！