教你掌握最佳睡眠時間和作息時間
clock ticking inside your body. It is very precise. It helps to regulate your various body functions including your sleeping time。是否存在一個最佳的睡眠時間?有一種說法是早睡早起有益健康。這有幾分可信?晚睡晚起呢?實(shí)際上，你體內(nèi)有一個非常精確的生物鐘在滴答作響。它幫你調(diào)節(jié)身體各個功能，包括睡眠時間。
From 11pm to 3am, most of your blood circulation concentrates in your liver. Your liver gets larger when filled with more blood. This is an important time when your body undergoes detoxification process. Your liver neutralizes and breaks down body toxins accumulated throughout the day. However if you don’t sleep at this time, your liver cannot carry out this detoxification process smoothly。晚上11點(diǎn)到凌晨3點(diǎn)這段時間，肝臟集中了大部分的血液循環(huán)。肝臟里血液變多、體積變大。身體排毒的這個過程是非常關(guān)鍵的。體內(nèi)全天累積的毒素會被肝臟中和、分解，但如果你在這段時間沒睡，肝臟就無法順利排毒。
If you sleep at 11pm, you have full 4 hours to detoxify your body. If you sleep at 12am, you have 3 hours. If you sleep at 1am, you have 2 hours. And if you sleep at 2am, you only have 1 hour to detoxify. What if you sleep after 3am? Unfortunately, you won’t have any time to actually detoxify your body. If you continue with this sleeping pattern, these toxins will accumulate in your body over time. You know what happens next。如果你晚上11點(diǎn)睡覺，你有整整4個小時給身體排毒。午夜12點(diǎn)睡覺，有3個小時。凌晨1點(diǎn)睡覺，2個小時。如果你在凌晨2點(diǎn)睡覺，就只有1小時排毒時間。如果你凌晨3點(diǎn)后睡覺會怎樣呢?很遺憾地告訴你，你完全失去了真正能讓身體排毒的時間。如果你繼續(xù)這種睡眠模式，日積月累下去，這些毒素會在你的身體里不斷累積。你也懂得之后會發(fā)生什么吧。
What if you sleep late and wake up late? Did you realize you feel very tired the next day no matter how much you sleep?那如果晚睡晚起呢?你有沒有意識到，不管你第二天睡多久都會覺得很累呢?
Sleeping late and waking up late is indeed very bad for your health. Besides not having enough time to detoxify your body, you will miss out other important body functions too。晚睡晚起對你的健康確實(shí)很不好。你不僅沒有足夠的時間給身體排毒，還會錯過其他體內(nèi)重要機(jī)能活動。
From 3am to 5am, most blood circulation concentrates in your lung. What should you do at this moment? Well, you should exercise and breathe in fresh air. Take in good energy into your body, preferably in a garden. At this time, the air is very fresh with lots of beneficial negative ions。凌晨3點(diǎn)至5點(diǎn)，你的肺集中了大部分的血液循環(huán)。在這一段時間，你應(yīng)該做些什么呢?鍛煉身體，呼吸新鮮的空氣。給你的身體增添有益的能量，如果能在花園里更好?？諝庠谶@段時間當(dāng)中富含有益的負(fù)離子，因此非常新鮮。
From 5am to 7am, most blood circulation concentrates in your large intestine. What should you do at this moment? You should poop! Pass out all unwanted poop from your large intestine. Prepare your body to absorb more nutrients throughout the day。早晨5點(diǎn)到7點(diǎn)，你的大腸集中了大部分的血液循環(huán)。這段時間，你應(yīng)該干什么呢?應(yīng)該解大便!把所有無用的大便從你的大腸排泄出來。為你的身體全天吸收更多的營養(yǎng)做好準(zhǔn)備。
From 7am to 9am, most blood circulation concentrates in your stomach. What should you do at this moment? Have your breakfast! This is your most important meal in a day. Make sure you have all the required nutrients from your breakfast. Not having breakfast causes lotsssssss of health problems for you in the future。早晨7點(diǎn)至9點(diǎn)，你的胃集中了大部分血液循環(huán)。這段時間，你應(yīng)該干嗎呢?應(yīng)該吃早餐!這是你一天里最重要的一頓飯。你必須確定在早餐里攝取了所有必須的營養(yǎng)物質(zhì)。不吃早餐會在以后引起非常非常多的健康問題。
There you are… the most ideal way to start your day. After fully detoxifying your blood during your sleep, you wake up fresh to inhale beneficial energy. Then you pass out unwanted poop from your large intestine. After that, you take in balanced nutrients to prepare your body for a new day。你的一天就是這樣開始的，這是最理想的方式。在你睡覺、完全給血液排毒之后，你醒來，煥然一新，吸入有益的空氣，然后你排出大腸里無用的糞便。之后，你攝入均衡的營養(yǎng)，讓你的身體準(zhǔn)備迎接新的一天。
Following your natural timetable 順應(yīng)你自然時間表
Once I know the importance of our biological clock, I try my best to follow it. If I wake up early, I usually start my day on the computer. But when I see the clock shows 7am, I know it’s the best time for breakfast. So I’ll try to have my breakfast before 9am for best absorption。了解到生物鐘的重要性之后，我就開始盡量遵循生物鐘生活。如果早起的話，我的一天常以瀏覽電腦開始。但當(dāng)我看到鐘表指向7點(diǎn)的時候，我就知道這應(yīng)該是吃早飯的最佳時候了。所以我會盡量在9點(diǎn)之前吃早餐，以達(dá)到最好的吸收效果。
What if you're offered a night shift job? I recommend you to reject it even the salary is higher. For long term, you may need to spend more money for your health problems。如果找到了一個需要上夜班的工作怎么辦呢?我建議你推掉這份工作，哪怕薪水會高一些。因?yàn)殚L遠(yuǎn)地看，你也許會為健康問題花更多的錢。
What if you have assignment to do until late at night? Well, why not sleep early and wake up earlier to do it? Just shift your work time from late night to early morning. You get the same time. But your body will appreciate it. 如果你深夜還有事情要做，怎么辦呢?不如早些睡，早些起來做事。只需把你的工作時間從深夜調(diào)到清晨，擁有的時間長短不會變，你的身體還不會受損。
With this, try to follow this timing as close as possible. Make it your daily routine. I’m sure you will feel fresher and more energetic all day long。了解了這些知識之后，請盡可能去遵循這個時間表，讓它成為你的日常習(xí)慣。我敢肯定，你會整天都感覺更加神清氣爽、活力四射。
