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  3. It’s 3 am, pitch dark and you can’t sleep. How can you survive the next day after being awake so long the night before? Difficul

It’s 3 am, pitch dark and you can’t sleep. How can you survive the next day after being awake so long the night before? Difficul

admin2014-01-09  74
问题     It’s 3 am, pitch dark and you can’t sleep. How can you survive the next day after being awake so long the night before? Difficulty in sleeping is a common problem, but there are ways to escape it.
    "Falling asleep is something passive and not forceable," says Cornelius Kellner, a sleep specialist. "If you offered someone 1 million euros to fall asleep in 10 minutes, he would not win the money," says Kellner. It’s normal to be awake at night occasionally.
    Difficulty in sleeping is not unusual when under stress. "Fears, worries or aggravation are negative emotions that lead to higher body activity," says Martin Muehlensiep of the sleep clinic at the University of Cologne.
    Six to eight hours of sleep per night is the normal range in terms of the amount of sleep one should get. Hence it achieves nothing to go to bed at 10 pm and expect to sleep through until 8 am, says Kellner. "Also, the ability to perform is barely reduced after a nearly sleepless night. "
    When that happens, people often take the wrong course of action the next day. They often attempt to take it easy or even to take a nap, says Muehlensiep. "Then obviously they won’t be tired the next evening and will lie awake in bed. " Limit your evening activities to a routine pattern, Muehlensiep recommends. First read, then put on pajamas or a nightgown, then brush your teeth, for example. "Each of these activities will become a signal to the body that it’s going to go to bed soon," Muehlensiep says. But what should one do when that doesn’t help? Constantly looking at the clock puts pressure on the body.
    "When that happens, it’s better to get out of bed and do a simple activity," Kellner says. Put pictures into an album or iron , for example, until fatigue sets in.
    People who can’t sleep often are those who brood or worry a lot. Kellner advises people who have difficulty sleeping to exploit it and to let their thoughts take them on a journey. "Place yourself consciously in a pleasant situation: on a beach or in a meadow. This can replace the worries at hand "
    People whose worries persistently spin around in their heads can try writing them down on a sheet of paper. "This doesn’t make them go away, but keeps them for the next day," Kellner says. This often provides enough comfort to allow sleep to set in.
    Food is best avoided two to three hours before going to bed. Coffee, nicotine and alcohol also impede falling asleep and therefore should not be consumed before bed. "Alcohol can be good for falling asleep, but poor for staying asleep," says Muehlensiep. Bananas and milk products—the proven milk and honey method, for example—can help people sleep. They promote regular sleep patterns in the brain.
Under what circumstances is taking a nap the next day considered a wrong course of action ?
选项 A、When you are not tired and lie awake in bed.
B、When you are not free of fears and worries.
C、After you have spent a nearly sleepless night.
D、After you have slept from 10 pm until 8 am.
答案C
解析
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