环球视角：20岁女生长期熬夜致癫痫发作！快停止熬夜吧

近日，陕西西安一医院接诊了一名二十岁的女生，该名患者因长时间熬夜诱发癫痫。

医生说，癫痫患者里一半以上都是年轻人，目前年轻人发生癫痫无确切病因，而诱因主要为生活不规律，比如不吃早餐、常熬夜。

相信广大网友看到这条新闻都会想：害怕！熬到一两点、不吃早餐，这说的难道不是我吗？！

此前，据亚马逊中国的调查数据显示，近81%的中国人睡眠时间不足8小时；近60%的人通常在深夜11点到凌晨1点入睡；而46.61%的人不到7点便已早早起床。

有数据显示，在我国，每年猝死的人有55万之多。而长期熬夜，常常就是导致这些人猝死的真凶。身体再好也经不起常常熬夜。

今晚熬夜熬得多快乐，明天的痛苦就有多难以承受。你还在追求全国熬夜冠军的头衔吗？快停止吧！

不过其实大家都知道，嘴上说着不熬夜，但每天晚上到点了就身子一躺，被子一蒙，手机点开，几个小时过去，蓦然回首，又刷出一个熬夜新纪录！

不熬夜，真的这么难吗？

来看看老外们如何解决这个困扰：

“听过‘8-5-3-1’规则吗”

网友Tim Roper曾在大学的时候做过一份有关睡眠的研究报告，他的总结如下：

Like so many things in life, there is no one magic answer. There are however some good practices that you can start implementing straight away, which should help get you on the right track to those early bedtimes:

Make sure to exercise during the day. Fatiguing your body will require sleep to replenish. However, be careful not to exercise too close to bedtime as this can cause a stimulatory effect which will hinder your sleepiness.

就像生活中的许多事情一样，没有一个神奇的固定答案。然而，总有一些好的做法是你可以立即开始实施的。这些做法应该会帮助你走上早睡的正确轨道:

白天一定要锻炼。疲惫的身体需要睡眠来补充。但是，要注意不要在睡前运动，因为这反而会让你睡不着。

Follow the 8-5-3-1 rule that professional athletes use (Lebron James is a notable advocate of this method) - No caffeine 8 hours before, no alcohol 5 hours before bed, no exercise 3 hours before bed, and no blue light 1 hour before bed. All 4 of these things stimulate your brain and body and will wake you up, so it's best to avoid them cold turkey within the specified timeframes.

遵循职业运动员使用的“8-5-3-1规则”(勒布朗·詹姆斯是这一方法的著名倡导者)——睡前8小时不喝咖啡因，睡前5小时不喝酒，睡前3小时不运动，睡前1小时不碰蓝光。这四种东西都会刺激你的大脑和身体，让你清醒，所以最好在规定的时间内避免突然戒掉它们。

Optimise your bedroom environment. Make sure that your bedroom is a clean and relaxing space. You should also try to avoid using your bedroom for anything other than sleeping, to train your brain to only associate it with feeling tired.

For the first few days changing your circadian rhythm will be tough, but you need to be disciplined when that alarm sounds in the morning. It will be tough at first, but eventually, you may not even need an alarm at all. Good luck!

优化卧室环境。确保你的卧室是一个干净放松的地方。除了睡觉，你还应该尽量避免使用你的卧室，以训练你的大脑只把“卧室”与“疲劳”联系在一起。

在最初的几天里，改变你的昼夜节律是很困难的，但当早上闹钟响起时，你需要自律。一开始会很困难，但最终，你可能根本不需要闹钟。祝你好运！

“深夜，一定不要碰这些东西”

网友Wim ten Brink， 是一个喜欢睡觉的人，连他养的狗也每天都睡得很香！他是怎么做到的？

Discipline! Set your alarm clock to a time in the evening and when it rings, go to bed!

Other things to avoid late at night:

• Eating

• Caffeine

• Smoking

• Light

An hour or two before you want to sleep, you should stop eating and dim the lights. Avoid coffee and tea or other beverages that contain caffeine (Cola, Energy drinks, etc.) and preferably avoid sugars. But plain water is the best.

当然是自律！把你的闹钟设定在晚上的某个时间，当它响起的时候，就马上去睡觉！

在深夜要避免的一些事物：

• 吃东西

• 咖啡因

• 吸烟

• 强烈的光线

在你想睡觉的前一两个小时，你应该停止吃东西并把灯调暗。避免咖啡、茶或其他含咖啡因的饮料(可乐、能量饮料等)，尤其是不要摄入糖。酒精饮料也可以，前提是它们不含咖啡因或很多糖。白开水是最好的。

When you go to bed, make sure you're comfortable and that your bedroom is as dark as possible. If there are some devices with burning lights (E.g. a TV or a clock) then turn them off completely or cover the light up. You will need things to be dark to fall asleep easier.

You will need to teach yourself to get up early and have a breakfast. Something with sugar to start you up, faster. E.g. strawberry Jelly on bread with coffee and a lump of sugar. Make sure you're well awake in the morning and it will become easier to sleep when it's bedtime again.

当你上床睡觉的时候，要确保你是舒适的，并且你的卧室尽可能地暗。如果有一些设备的灯在亮着(如电视或时钟)，那么把它们完全关掉或盖上灯罩。黑暗的环境使你更容易入睡。

你需要教会自己：早起并吃早餐。加糖的东西能更快地让你兴奋起来，比如面包上的草莓果冻、咖啡加的糖。确保你在早上是清醒的，这样一来，到点了你就会更容易入睡。

“先摆脱手机的诱惑”

相信也有很多朋友熬夜只是为了玩手机。要想不熬夜，就要先摆脱手机的诱惑！如何养成好习惯？看看网友Niklas有什么妙招~

Disable almost all notifications. The only time your phone should tell you “hey, come check me!” is when it matters. That means for calls, meetings, and anything time-sensitive, which 99% of things aren’t.

Eliminate vibration. Phones now vibrate so strongly, they might as well ring. Turn it off. Demand actual silence. Force yourself to make a deliberate decision every time you pick up your phone.

将大多数消息设置为免打扰。让你的手机“记住”：唯有在最重要的时候，它才能对你说“嘿，来看看我吧！”这意味着，能让你拿起手机的，只有电话、会议通知和其他特殊时期下的重要消息，然而99%的事情都不属于这几类。

取消手机振动。现在的手机振动如此强烈，简直就像在响一样。关掉它，让自己平静。每当你想拿起手机时，就让自己三思一下。

Hide your phone from view for most of the day. Out of sight, out of mind. It really is that simple. Put it in your bag, hide it behind your laptop, or keep it in another room. If it’s not there, you won’t miss it.

Whether you are walking, working, relaxing, or going about your life in any of its many enjoyable forms, you don’t need a visual cue vying for your attention. Think. Focus. Engage. These are the true tasks of the mind.

把手机藏起来看不见的地方。眼不见，心不烦。就是这么简单。把它放在包里，藏在笔记本电脑后面，或者放在另一个房间里。其实它如果不在那里，你也不会很想念它的。

无论你是在散步、工作、放松，还是以任何令人愉快的方式开始你的生活，你都不需要来自手机的各种视觉提示来吸引你的注意力。思考、专注、参与，而不是玩手机，这才是你当下的任务。

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