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When vou focus on how to improve your school performance， taking the time to develop asleep routine l is probably the last thing on your mind. But some advice simply can’t beignored if you want to do well at school and keep healthy.
Here are three bad habits you’ll need to break. if you want to improve the quality of yoursleep.
当你专注于如何提高学习成绩时，你很可能想不到去花时间养成一种睡眠习惯。但如果你想在学校取得好成绩以及保持健康，一些建议不可忽视。
如果想提高睡眠质量，你需要改掉以下三个坏习惯。
Bad Habit l：You pull all-nighters then oversleep on weekends.
You’ve likely heard you should go to bed and get up at the same time every day to helpoptimize 2 your sleep. It is advice you may ignore because you’re busy burning the midnight oiland think you can compensate 3 later. Think again.
Why is this so important’？ Our bodies are extra sensitive 4. When vou go to bed and wakeup at completely different hours， you disturb your circadian5 thythm6. If you always do thatevery weekend. you’ re going to have problems.
坏习惯一——通宵熬夜，然后在周末睡很久。
你可能听说过应该每天按时睡觉和起床来帮助优化睡眠。你可能会忽略这个建议，因为你正忙于挑灯夜读，认为之后还可以把睡眠补回来。重新考虑一下吧。
为什么这一点如此重要？我们的身体格外敏感。当你在完全不同的时间上床睡觉和起床时，你的生物钟会被打乱。如果你每周末总是这样做，你就会出问题。
Bad Habit 2：You check e-mail in bed.
Your bed should be used for sleep. The brain likes routine. When the eye sees the bed. itshould be associated 7 with sleep.
If you can’t get to sleep for more than 15 0r 20 minutes. it’s suggested that you get out ofbed. Lying around thinking about ideas for vour homework is not going to help you fall asleep.In fact. you’re conditioning 8 your brain to be awake in bed. Instead， get up and write thosethoughts down on paper or maybe reaD a book， but Don’t lie down again until vou’ re gooD anDready to sleep.
坏习惯二——在床上查看电子邮件。
你的床应该用于睡眠。大脑喜欢循规蹈矩。当眼睛看到床时，它就应该与睡眠联系起来。
如果你入睡时间不能超过15或20分钟，建议你起床。躺在那里想着你做作业的思路是没办法帮助你入睡的。事实上，你是在调节你的大脑让它在床上时保持清醒。你应该起床把这些想法写在纸上，或者看看书，但在你准备好要去睡觉之前不要再躺下。
Bad Habit 3：You never unwind9 before bed.
You can’t expect to fall asleep quicklv when you try to go straight from work-moDe to bed.Taking at least an hour each night to prepare for sleep can help you sleep more soundly. Youcould use that time to take a hot shower.
In fact， slightly increasing your body temperature within an hour of bed can help you get abetter night of sleep.A 2008 study found that a slight increase in skin temperature before bedhelps people shift into deeper stages of sleep. Of course， you shoulcl also follow the standardadvice of keeping your room cool too when vou are sleeping.
壞习惯三——睡觉前从不放松。
当你试图直接从工作模式转换到睡觉模式时，不要指望很快就能入睡。每天晚上至少提前一个小时准备睡觉可以让你睡得更香。你可以在那段时间里洗个热水澡。
事实上，在上床后一小时内稍微提高体温可以帮助你一夜安眠。2008年的一项研究发现，睡前的皮肤温度略有升高有助于人们进入更深的睡眠阶段。当然，你也应该遵循标准的建议，在睡觉时保持房间凉爽。
（英语原文选自：entrepreneur.com）
[notes]
1.routine [ru??ti?n] n.常规，惯例
2.optimize [??pt??ma?z] v.优化，完善
3.compensate [?k?mp?n?se?t]v.补偿;抵消4.sensitive [?sens?t?v]adj.敏感的;易受影响的
5.circadian[s???ke?d??n] adj.生理节奏的6.thythm [?r???m] n.节奏
7.associate [??s??s??e?t] v.联系;关联
8.condition[k?n?d???n] v.使适应;习惯于
9.unwind [?n?wa?nd]v.放松;解开
When vou focus on how to improve your school performance， taking the time to develop asleep routine l is probably the last thing on your mind. But some advice simply can’t beignored if you want to do well at school and keep healthy.
Here are three bad habits you’ll need to break. if you want to improve the quality of yoursleep.
当你专注于如何提高学习成绩时，你很可能想不到去花时间养成一种睡眠习惯。但如果你想在学校取得好成绩以及保持健康，一些建议不可忽视。
如果想提高睡眠质量，你需要改掉以下三个坏习惯。
Bad Habit l：You pull all-nighters then oversleep on weekends.
You’ve likely heard you should go to bed and get up at the same time every day to helpoptimize 2 your sleep. It is advice you may ignore because you’re busy burning the midnight oiland think you can compensate 3 later. Think again.
Why is this so important’？ Our bodies are extra sensitive 4. When vou go to bed and wakeup at completely different hours， you disturb your circadian5 thythm6. If you always do thatevery weekend. you’ re going to have problems.
坏习惯一——通宵熬夜，然后在周末睡很久。
你可能听说过应该每天按时睡觉和起床来帮助优化睡眠。你可能会忽略这个建议，因为你正忙于挑灯夜读，认为之后还可以把睡眠补回来。重新考虑一下吧。
为什么这一点如此重要？我们的身体格外敏感。当你在完全不同的时间上床睡觉和起床时，你的生物钟会被打乱。如果你每周末总是这样做，你就会出问题。
Bad Habit 2：You check e-mail in bed.
Your bed should be used for sleep. The brain likes routine. When the eye sees the bed. itshould be associated 7 with sleep.
If you can’t get to sleep for more than 15 0r 20 minutes. it’s suggested that you get out ofbed. Lying around thinking about ideas for vour homework is not going to help you fall asleep.In fact. you’re conditioning 8 your brain to be awake in bed. Instead， get up and write thosethoughts down on paper or maybe reaD a book， but Don’t lie down again until vou’ re gooD anDready to sleep.
坏习惯二——在床上查看电子邮件。
你的床应该用于睡眠。大脑喜欢循规蹈矩。当眼睛看到床时，它就应该与睡眠联系起来。
如果你入睡时间不能超过15或20分钟，建议你起床。躺在那里想着你做作业的思路是没办法帮助你入睡的。事实上，你是在调节你的大脑让它在床上时保持清醒。你应该起床把这些想法写在纸上，或者看看书，但在你准备好要去睡觉之前不要再躺下。
Bad Habit 3：You never unwind9 before bed.
You can’t expect to fall asleep quicklv when you try to go straight from work-moDe to bed.Taking at least an hour each night to prepare for sleep can help you sleep more soundly. Youcould use that time to take a hot shower.
In fact， slightly increasing your body temperature within an hour of bed can help you get abetter night of sleep.A 2008 study found that a slight increase in skin temperature before bedhelps people shift into deeper stages of sleep. Of course， you shoulcl also follow the standardadvice of keeping your room cool too when vou are sleeping.
壞习惯三——睡觉前从不放松。
当你试图直接从工作模式转换到睡觉模式时，不要指望很快就能入睡。每天晚上至少提前一个小时准备睡觉可以让你睡得更香。你可以在那段时间里洗个热水澡。
事实上，在上床后一小时内稍微提高体温可以帮助你一夜安眠。2008年的一项研究发现，睡前的皮肤温度略有升高有助于人们进入更深的睡眠阶段。当然，你也应该遵循标准的建议，在睡觉时保持房间凉爽。
（英语原文选自：entrepreneur.com）
[notes]
1.routine [ru??ti?n] n.常规，惯例
2.optimize [??pt??ma?z] v.优化，完善
3.compensate [?k?mp?n?se?t]v.补偿;抵消4.sensitive [?sens?t?v]adj.敏感的;易受影响的
5.circadian[s???ke?d??n] adj.生理节奏的6.thythm [?r???m] n.节奏
7.associate [??s??s??e?t] v.联系;关联
8.condition[k?n?d???n] v.使适应;习惯于
9.unwind [?n?wa?nd]v.放松;解开