篇一:《Sleep alone吉他谱》
篇二:《sleep alone吉他谱 》
KEY=A Play=G Capo=2 3/4
｜G (Harmonics)
｜G
Thousands of cities from home
｜Em
Wander into the unknown
｜Cmaj7
Chances are here I was told
｜Am7 ｜Dsus4 ｜D
( ) Crossing the footsteps of new and of old
｜G
Recurring smiles in the air
｜Em
Sky blue and life full of cheer
｜Cmaj7
Stories of people unfold
｜Am7 ｜Dsus4｜D
And all we'd imagined is here
｜G
Travel on into the dawn
Where memories grow
｜Em
Sway along with all the names
That this life may hold
｜C
It's the little things little things
｜Bm Em
Laugh through the night
｜Am7
Through the crowd
｜Dsus4 D
Till the end of the road
｜G
Travel on beyond the dawn
Where everyone knows
｜F G7
Faces familiar
｜Cmaj7
A place I'd call home
｜Cmaj7
If there's anything anything
｜Bm Em ｜F{sleep,along}.{sleep,along}.
I'd ask about in the end
｜D7 ｜C
( )Where will I wake up tomorrow
｜G｜D Dsus4｜D Dsus4｜C｜G｜D Dsus4 ｜D
｜G
Travel on into the dawn
Where memories grow
｜Em
Sway along with all the names
That this life may hold
｜C
It's the little things little things ｜Bm Em
Laugh through the night
｜Am7
Through the crowd
｜Dsus4 D
Till the end of the road
｜G
Travel on beyond the dawn{sleep,along}.
Where everyone knows
｜F G7
Faces familiar
｜Cmaj7
A place I'd call home
｜Cmaj7
If there's anything anything
｜Bm Em ｜F
I'd ask about in the end
｜D7 ｜C
( )Where will I wake up tomorrow
篇三:《Sleep well to be well 睡得多不如睡得好》
Sleep well to be well
睡得多不如睡得好
Do you often feel tired in the morning even though you’ve been in bed for seven or eight hours the night before? Like many people, you are not sleeping as much as you think you are. In other words, your sleep efficiency is not that good.
你是不是常常觉得即使晚上已经睡了七八个小时，白天依旧无精打采？你不是一个人，很多人都和你一样，因为你的（有效）睡眠时间并没有你想象的那么长。简言之，你的睡眠质量不够高。
Sleep experts define “sleep efficiency” as the percentage of time lying down that you are actually sleeping.
睡眠专家对“睡眠效率”的定义是真正睡眠时间占你躺在床上时间的比例。
According to explanatory journalism website vox., the science of sleep efficiency is still young. There is no specific number for efficiency that’s been proven as linked to poor health. However, according to a New York Times report about sleep quality, some experts estimate a rough ballpark of 85 percent or above as a decent place to be.
据解释性新闻网站vox.的报道，关于睡眠质量的研究起步较晚。目前，尚无具体比例说明（多低的）睡眠效率将会有害健康。但是，据《纽约时报》报道，一些专家认为如果想要保持良好状态，这一比例约为85%或更高。
Besides avoiding caffeine intake after lunch and refraining from doing physical exercise before bed, here are more tips for improving sleep efficiency, curated from news website Vox and Quartz.
除了午餐后不摄入咖啡因、睡前避免体育运动之外，Vox与Quartz网站还为大家提供了一些提高睡眠质量的小建议，一起来看吧！
Avoid blue light at night
夜晚避免蓝光
Short wavelength blue light, emitted by the sun and by the screens of puters, iPads and smartphones, stops production of the sleep-inducing hormone melatonin and makes you feel more alert. Blue light tells your brain it’s daytime. Experts suggest turning off your puters and smartphones one hour or at least 30 minutes before bed. You can also try installing apps that can filterblue light on your devices. Both F.lux for puter and Bluelight Filter for Android phones work fine.
来自太阳光、电脑屏幕、平板电脑或手机屏幕的短波长蓝光都会抑制促进睡眠的褪黑色素的产生，让你毫无睡意。蓝光会让你的大脑误认为此时还是白天。专家们的建议是：至少在入睡前半小时、最好是一小时关掉你的电脑和手机。你也可以在电子设备里下载一些能过滤蓝光的APP，比如可用于电脑的F.lux和用于安卓手机的Bluelight Filter。
Keep a consistent sleep schedule
保持相同的入睡与起床时间
Go to bed and wake up at the same time, or relatively the same time, every day.
Avoid binge sleeping on the weekend. Consistency is key to a good night’s sleep,
especially when it es to waking up. When you have a consistent wake-up time, your brain acclimates to this and moves through the sleep cycle in preparation for you to feel rested and alert at your wake-up time. Roughly an hour before you wake, hormone levels increase gradually (along with your body temperature and blood pressure), causing you to bee more alert.
每天最好在同一个时间入睡和起床，至少保持相对的一致性。不要在周末睡得太放纵，因为固定的睡眠时间，尤其是固定的清醒时间正是好睡眠的关键。当你拥有固定的睡眠时间时，你的大脑就会形成习惯，在入睡前为进入睡眠状态做好准备，在醒来时恢复清醒。一般在你醒来之前的一小时左右，你的褪黑色素水平会逐渐增加（你的体温与血压也会随之上升），让你在醒来后更加清醒。
Take naps
眯一会
One of the biggest peaks in melatonin production happens during the 1 to 3 pm time frame, which explains why most people feel sleepy in the afternoon. If you aren’t getting enough sleep at night, you’re likely going to feel an overwhelming desire to sleep in the afternoon. When this happens, you’re better off taking a short nap (less than 30 minutes) than resorting to caffeine or strong tea to keep you awake. A short nap will give you the rest you need to get through the rest of the afternoon, and you’ll sleep much better in the evening than if you drink caffeine or take a long afternoon nap.
褪黑素产生的高峰是每天下午1点至3点，这也是为什么大部分人会在下午感到困倦。如果你前一天晚上睡眠不足，那么你很可能在第二天下午完全被周公打败。这时，你最好的选择就是小眯一会（半个小时以内）。它比喝咖啡或是浓茶效果更好。与喝咖啡或是在下午睡很久相比，小眯一会不仅让你得到充分的休息，还能保证你当天晚上的睡眠。
篇四:《How to Sleep Well》
How to Sleep Well
Nothing is more frustrating than not being able to sleep. Tossing and turning. Your mind is racing, going over everything that happened today. Night noises keep you awake. What can you do? Now I will give you some tips which may help you sleep well more or less.
1.Sleep only when you are sleepy{sleep,along}.
This reduces the time you are awake in bed.
2.If you can't fall asleep within 20 minutes, get up and do something boring until you feel sleepy{sleep,along}.
Sit quietly in the dark or read something boring. Don't expose yourself to bright light while you are up. The light gives cues to your brain that it is time to wake up.{sleep,along}.
3.Don't take naps
This will ensure you are tired at bedtime. If you just can't make the day through without a nap, sleep less than one hour, before 3 pm.
4.Get up and go to bed at the same time every day
Even on weekends! When your sleep cycle has a regular rhythm, you will feel better.
5.Refrain from exercise at least 4 hours before bedtime Regular exercise is remended to help you sleep well, but
the timing of the workout is important. Exercising in the morning or early afternoon will not interfere with sleep.
6.Develop sleep rituals
It is important to give your body cues that it is time to slow down and sleep. For example,you can listen to relaxing music, read something soothing for 15 minutes, have a cup of caffeine free tea, do relaxation exercises.
7.Only use your bed for sleeping
Refrain from using your bed to watch TV, pay bills, do work or reading. So when you go to bed your body knows it is time to sleep.
8.Stay away from caffeine and alcohol at least 4-6 hours before bed
Caffeine can interfere with your ability to fall asleep. Coffee, tea, cola, cocoa, chocolate and some prescription and non-prescription drugs contain caffeine.Alcohol may seem to help you sleep in the beginning as it slows brain activity, but you will end up having fragmented sleep.
9.Have a light snack before bed
If your stomach is too empty, which can interfere with sleep. However, if you eat a heavy meal before bedtime, that can interfere as well. Dairy products and turkey contain tryptophan,
which acts as a natural sleep inducer. Tryptophan is probably why a warm glass of milk is sometimes remended.
10.Take a hot bath before bedtime
A hot bath will raise your body temperature, but it is the drop in body temperature that may leave you feeling sleepy. Read about the study done on body temperature .
11.Make sure your bed and bedroom are quiet and fortable
A hot room can be unfortable. A cooler room along with enough blankets to stay warm is remended. If light in the early morning bothers you, get a blackout shade or wear a slumber mask. If noise bothers you, wear earplugs .
At the end of my presentation,I hope everybody could have a good sleep every day.