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2019年08月24日 14:45:51 | 作者:丽面诊 | 来源:新华社
It’s 3:28am. You’re wide awake. You toss and turn, but you can’t sleep. You want to sleep, but you’re mind and body are not cooperating. What should you do?Physical Causes of SleeplessnessThere are a many possible causes for waking up in the middle of the night and being unable to fall back to sleep. It could be physical such as muscle aches, muscles tension, need to go to the bathroom, you left the TV on, your partner is snoring, the dog is snoring, you had too much caffeine or alcohol today, and on and on. For these we can usually figure out the solution:* do some light stretches for muscle aches* take some aspirin/Tylenol/Advil/etc if pain is keeping you awake* move to a different bed* turn off the TV* get up and do something until you’re tired enough to fall back asleepMental Causes of SleeplessnessWhen you’re worried about something, that can be a real bugaboo. If you’ve got something on your mind, it can be hard to sleep. Many times you may not even be aware that you’re worried, much less what you’re worried about. But, in most cases, you will need to address the problem or you probably won’t get back to sleep anytime soon. So what should you do? Follow these steps to relieve your mind of worries and get back to sleep. (Yes, even tough guys like my Dad: Get in touch with your feelings and you’ll sleep better!)1. Signs from our Dreams. If you woke up from a dream, think about it for a moment. What was going on in the dream? What do you think each part represents? Is there something you are afraid of, worried about, or a problem you need to solve?2. What’s on Your Mind? Whether you had a dream or not, ask yourself,* What’s bothering me?* What problem do I need to solve?Maybe you are worried about your health or a loved one’s health. Maybe there is an issue at work that you’ve been avoiding. Maybe you’ve been in an argument with your spouse or a good friend. Or perhaps you’re just feeling scared of dying. (Night time has a pesky way of doing that sometimes.) Or it might just be that your to-do list is so daunting it’s waking you up at night. Whatever it is don’t be afraid to identify it and label it. Thinking about it is not going to make your fears materialize. Not thinking about it is going to keep you from sleeping. Figure it out and you’ll back on your way to some restful zzzz’s.3. Pen, Paper, amp; Solutions. You’re awake anyway, so flip on a light and grab a notebook and pen. Write down the issue that is on your mind. And then write down action steps you can take to resolve your issue..* For problems, write down the steps you will start to take tomorrow. If you don’t know where to begin, write down that you will enlist someone to help you.* For fears, write down the fear. Write down why it is scary. Write down any action steps you can take to alleviate your fears. If it is something that is unavoidable, write down reason why you are strong enough to handle this. If you have to fake it, then do so! Come up with a “strength mantra” that you’ll use to fall back asleep. Some suggestions are “I am strong” or “I am calm” or “I turn it over to God/Universe/Fate.”4. Stretch and Breathe. Once you have your issue worked out, do some soothing simple stretches either in bed or on the floor. A great one to do is the child’s pose. Sit on your knees and fold forward with arms outstretched. You will feel a wonderful release in your arms, shoulders, and back. After that do any stretches that you sense would feel good. Then lay down and take several long slow breaths in and out. Breathe in for a count of 8, hold for 8, and breathe out for a count of 16. This will help slow down your body and mind.5. Mantra. Lay down in a comfortable position in your bed, and use your “strength mantra” or some other calming, soothing mantra to help you sleep. Here are some good ones:* Mmmmmmm* Om* Ahhhh* So SleepyFor some people saying a particular prayer, such as “Hail Mary’s” can be very helpful with falling asleep. The idea is to quiet your mind by focusing on a simple word or your breath. Be kind, gentle and patient with yourself. Sleep will come. Let your thoughts be like clouds in the sky. Just watch them go by without attachment. Keep returning to your mantra and your breath.6. When All Else Fails. If you can’t fall asleep after a long period of time, consider getting up and starting to work on your solutions. If you have too much energy, then it makes sense to get up and do something with your time. Follow your instincts about what you should do. Don’t worry about losing sleep for one night. You can handle this.Prevention is the Best Medicine for a Good Night’s SleepTo ensure a good night’s sleep in the future, consider these tips.* Take it easy on the caffeine. Either eliminate it or limit to morning only. The effects of caffeine last for 9 hours, so you do the math.* Have a bedtime ritual that is calming. You could before bed, plan your day for tomorrow, write in your journal, meditate, listen to soothing music, or anything else that helps your mind to slow down.* Turn off the TV at least 30 minutes before bedtime. TV is a stimulant so establish a routine that helps you turn it off. You’ll fall asleep better.* Listen to your body. If you feel tired, go to bed. Don’t torture your self by not getting enough sleep.* Listen to your mind. If there is something on your mind before bed time, write about it in a notebook or talk to someone about it. Come up with solutions that you can work on tomorrow. 现在是凌晨3点28分。你仍然一丝睡意全无。你在床上辗转反侧,可仍旧不能入眠。你很想入睡,但你的思想和身体却不能同你的意愿协调一致。你该怎么办?失眠的生理因素有很多可能的因素,导致午夜惊醒,随后不能再次入睡。可能是生理的原因,比如肌肉的疼痛,肌肉的拉伤,去卫生间的需要,电视还在开着,与你同屋的人在打擤,你的在打呼噜,你今天喝了太多的咖啡或饮了太多的酒,等等等等。如果是上述原因导致无法睡眠,我们通常都有解答的办法:· 如果是肌肉有痛感,做一些轻微的伸展运动· 如果是身体的疼痛使你不能入睡,吃一些阿司匹林、羟苯基乙酰胺、雅维止痛药· 换一张床去睡· 关掉电视· 起来活动活动,直到你感到非常疲惫,可以倒头就睡失眠的心理因素如果你的心里有忧虑的事情,那么这的确会困扰的你睡眠。如果你心里一直在想着某些事,那么你很难安睡。许多时候,你可能甚至不知道你在担忧,更不知道你所忧虑的是些什么。然而,大多数情况下,你有必要弄清楚你的困扰究竟是什么,否则你可能什么时候都无法很快入睡。那么你要怎么做呢?依照以下步骤,放下你的担忧,安然入睡。(不错,即使像我父亲这样的人也不难做到以下这几点:探知你的内心,你会睡得更好!)1. 从我们的梦里找寻蛛丝马迹。如果你是在梦中惊醒,仔细回想一下。梦里发生了什么?你认为梦里每一部分内容都代表着什么?是不是有什么是你害怕的,是你担心的,或者一个你急需解决的问题?2. 你在想什么?不管你有没有做梦,问问自己,· 在担心什么?· 什么问题需要解决?或许你在担心你的健康,或是你爱人的健康。或许是你工作中的问题亟待解决。或许是你和你的爱人、也许和好友发生了什么争执。或许你因为害怕死亡而恐惧。(有时在夜间往往更容易产生这种恐惧。)也许只是由于,你想要做的事情的清单很让你为之怯步,因此使你夜晚无法入睡。不管你担心的是些什么,毋须害怕,找到它,弄清楚它。要这样想:它不可能使你恐惧的事情真的发生。不要那样想:它会使你持续失眠。找到你担心的是什么,你会恢复安然的睡眠。3. 笔,纸,和解答。总之你已经醒了,那么就打开灯,取出笔记本和笔。写出你心里想的事情。再写出你能解决这些问题的实际方法……· 对于那些问题,写出你会在明天着手实施的步骤。如果你不知道从哪里开始,那么写出你会向哪些人寻求帮助。· 对于那些恐惧,写出你所害怕的是什么。写出它为什么使你恐慌。写出你能够减轻这种恐惧的每个实际行动。如果你怕的是不可避免的事情,那么就写出你为什么有这么强大的能力,足以应对这一恐惧。如果你必须要假装自己很强大,那么就这样捏造吧!想出那些“力量之魔咒”,你可以依靠它来安然入睡。你可以写“我很强大”或“我非常镇静”或“我把它交给上帝、宇宙、命运来对付它。”4. 伸展身体,放松呼吸。一旦你明白了不能入睡的原因是什么,就可以在床上或地板上做一些简单的身体伸展运动。最好的办法就是保持孩童的姿势。跪着坐下来,双臂伸展,身体向前合拢。你会觉得手臂、肩膀、后背完全舒展,感觉非常舒适。随后,自己觉得怎么舒就做什么样的放松伸展。然后躺下来,做几次深呼吸。吸气的时候数到8,屏住呼吸数到8,呼气的时候数到16。这样会帮助身心放缓。5. 魔咒。用一种非常舒的姿势躺在床上,用你的“力量之魔咒”或其他一些能使你平静、宽慰的魔咒来帮助你入睡。这里有一些很好的例子:· 嗯……· 哦嗯……· 啊……· 睡吧睡吧对于那些吟诵特殊祈祷的人来说,例如,祈祷“万福玛利亚保佑”,会帮助他们入睡。这样做是为了使你的思想集中到一些简单的词语或是你的呼吸,从而使之得到平静。对待自己,心绪要平和、轻柔、耐心。这样睡意就会来临。让你的思绪如同天空的云朵。你只需看着它们来来去去无牵无挂。保持念你的魔咒,保持留意你的呼吸。6. 如果以上的做法全都没有效果。如果你经过很长时间仍然不能入睡,那么可以考虑从床上起来,着手寻找自己的解决方法。如果你确实有极大的精力,那么就应该起来,用你目前的时间做一些事情吧。追随你的本能,做你应该做的事。不必担心失去一个晚上的睡眠。你能够应对这些许的疲惫。睡一个好觉,最好的药物治疗就是预防。为了确保未来的夜晚不会失眠,考虑做到以下几点。· 不要摄取过多的咖啡因。或者是不再喝,或者是只限于早晨饮用。咖啡因的药力影响持续9个小时,因此你需要计算哪个时间饮用不会影响睡眠。· 就寝时间遵循一定的规律,会让你心定神宁。上床以前你可以阅读,可以计划你明天的事情,写你的日记,思考,听轻音乐,或者做其他能帮助你的心情放缓的事情。· 就寝前至少30分钟,关上电视。电视对观众是一种刺激,因此在就寝前养成一种规律,帮助你按时把它关掉。这样你会睡得更好。· 倾听你的身体。如果你感到疲惫,就上床睡觉。不必因为没有睡够而折磨自己。· 倾听你的思想。如果上床就寝以前,你的脑海中想着什么事情,就把它写在笔记本上,或者和别人谈论。找出解决的办法,明天能够依照实施。 /200806/42586

5 Universally Flattering Makeup Colors  妆课堂:这5种颜色人人都适合  When you’re building your beauty kit at home, it’s nice to have options, especially when it comes to color. Some women stick to the standard smoky eye palette and others are only comfortable with brown and beige, but there are some colors that look great on everyone. If you take a good look at your skin you’ll be able to pull off any of these colors no matter your skin’s shade or undertones.  在家化妆的时候,可以有所选择是很开心的事情,尤其是选颜色。不同的女性有不同的标准和坚持,选烟熏妆标准颜色还是深浅棕色?有些颜色每个人涂看起来都很不错。仔细看看你的皮肤,不管你是深色还是浅色皮肤,这些颜色都会衬得你美貌如花:  1. 紫色眼妆  Purple Eyes  For some reason, purple tones work fabulously with almost every skin tone and eye color. A lilac or lavender tone works perfectly to highlight brown or hazel eyes where as darker eggplant tones can draw attention to blue or green eyes. Adding a splash of violet to a standard smoky eye is the perfect way to brighten up an evening look without looking too outrageous.  因为某种原因,紫色调几乎跟所有的肤色和眼珠颜色都超级搭。紫丁香或薰衣草色调会完美突出棕色和褐色的眼睛,而更深一些的茄子紫则会让蓝色或绿色的眼睛更引人注意。标准的烟熏妆色再加一点紫罗兰色的闪粉,是不动声色提亮晚妆的最佳方法。  2. 烈焰红唇  Red Lips  No matter what you think, there is a red lipstick for any woman. But if you’re unsure, orangey-reds look good on most skin tones. Blue-reds, while much richer, can be harder to pull off as they have a stronger pigment. Stick to a tone that won#39;t draw attention to any redness on the rest of your face.  无论你怎么想,任何女人都可以拥有红唇妆。不过要是觉得不太确定的话就选橙红色吧,这种红色适合大部分肤色。蓝红色颜色要更浓,属于更厚重的色调,所以比较难驾驭。记住一点:你要选一个红色调,让脸上其他的红色都黯然失色。  3. 娇俏粉色腮红  Pink Cheeks  When you’re thinking of tones that will work for everyone, you have to think of natural colors that occur around the body. A flushed pink cheek will never look out of place because the color occurs naturally in your body. Even if you have very dark or olive skin that doesn’t show a natural blush, the tone will add warmth and definition to the apple of your cheek, just remember to blend well.  想到人人都适合的颜色,你会想到身体的自然色。粉红色的腮红妆永远不会不合适,因为粉红色是我们身体的自然色调。就算你的皮肤是不会显示出自然粉色的黑色或橄榄色也没关系,粉色会为双颊的酒窝增加一抹暖色,也给你的笑容增添更多的内容,不过注意颜色要混合均匀。  4. 透明珊瑚色唇妆  Sheer Coral Lips  Warm coral colors can be a perfect accent to a look for day or night. If you have very dark or bronze skin, opt for a coral with gold undertones and it will really make your skin glow. If you have porcelain or medium toned skin, opt for a pinker coral that will accent your natural flush.  不论日妆还是晚妆,温暖的珊瑚色都会是完美的强调色。如果你的皮肤呈黑色或是古铜色,选珊瑚色搭配浅金色,绝对会让你肌肤焕发迷人光。要是你的肤色呈陶瓷白或中色调,选偏粉色系的珊瑚色打造唇妆会完美突出你的自然腮红。  5. 自然肌肤色  Flesh Tones  When we say flesh, we’re not talking about the color most brands call ‘nude’ but instead the actual range of flesh toned colors. Naturally occurring skin colors accent each other perfect no matter your skin tone. Try pairing bone eye shadow with a deep cocoa liner or a beige lipstick with warm bronzed cheeks. When in doubt, draw inspiration from nature as natural tones very rarely clash.  肌肤色并不是很多人以为的 “裸色”,而是指肌肤自然色调的实际范围。不管你是什么肤色,自然的肌肤色都会彼此突出强调。试试这样的妆组合:眉骨眼影搭配深可可色眼线,或者浅褐色唇妆配合暖色调的古铜色腮红。要是觉得不确定,就从大自然中找点灵感,因为自然的颜色很少会不协调。 /201308/251691

Australian mining entrepreneur Clive Palmer on Tuesday unveiled blueprints for Titanic II, a modern replica of the doomed ocean liner, although he stopped short of calling the vessel unsinkable.澳大利亚矿业企业家克莱夫?帕尔默周二公布了“泰坦尼克二号”的设计蓝图,这一设计是对那艘沉没的远洋班轮的现代复制版,不过他不再号称这艘船“永不沉没”。The ship will largely recreate the design and decor of the fabled original, with some modifications to keep it in line with current safety rules and shipbuilding practices, and the addition of some modern comforts such as air conditioning, Palmer said at a press conference in New York.帕尔默在纽约的一个新闻发布会上说,这艘船很大部分将重现传说中老泰坦尼克号的设计和装修风格,在这一基础上做了一些修改以符合现在的安全规定和造船惯例,并增加了一些现代化舒适设备,比如空调。The three passenger classes, however, will be prevented from mingling, as in 1912, Palmer said.帕尔默说,三个不同等级舱位的船客将不能像1912年时那样可以互相走动。;I#39;m not too superstitious,; Palmer said when asked whether recreating a ship best known for sinking was tempting fate.当被问及重建一艘因沉没而闻名的船是否在挑战命运时,帕尔默说:“我没有那么迷信。”White Star Line, the operator of the original ship, had said the Titanic was designed to be unsinkable. Some 1,500 people died on Titanic#39;s maiden voyage in 1912 from Southampton to New York after the ship collided with an iceberg in the North Atlantic.老泰坦尼克号的运营商英国白星航运公司说过,泰坦尼克号的设计将让它“永不沉没”。1912年,泰坦尼克号在从南安普敦驶往纽约的处女航中,和北大西洋的一座冰山相撞沉没,约有1500人在这一船难中丧生。Palmer, who created the company Blue Star Line last year, declined to make a similar boast.去年创立蓝星航运公司的帕尔默不愿夸下这样的海口。;Anything will sink if you put a hole in it,; Palmer said. ;I think it would be very cavalier to say it.;帕尔默说:“任何东西如果被钻了个洞都会下沉。我认为说这种话也太目空一切了。”Unlike the original, Titanic II will have more than enough space in its lifeboats for every person on board and will have additional escape staircases. Markku Kanerva, sales director at Deltamarin, the Finnish company designing the ship, said it would be the ;safest cruise ship in the world.;和老泰坦尼克号不同,泰坦尼克二号上的救生船将有足够空间让船上的每个人都能乘坐,而且还将增设逃生梯。设计这一新船的芬兰德他马林公司的销售总监马库?卡内瓦称,这将是“世界上最安全的大型游轮”。Palmer declined to answer questions about the project#39;s cost. Although the Titanic was the world#39;s largest ship in her time, she would be smaller than many of today#39;s modern cruise ships.帕尔默拒绝回答有关该工程花费的问题。尽管老泰坦尼克号在当时是全世界最大的船,但是它比如今的很多现代豪华游轮都小。;It#39;s not about the money,; Palmer said. ;I#39;ve got enough money for it, I think that#39;s all that matters.;帕尔默说:“这与钱无关。我有足够的钱建造它,我想这才是最重要的。”Forbes estimated Palmer#39;s net worth to be 5 million in 2012. He describes himself as a billionaire.福布斯估计帕尔默2012年的净资产为7.95亿美元。他自称是亿万富翁。Titanic II will be built by Chinese state-owned CSC Jinling Shipyard, which is aly building four ore carriers for Palmer#39;s mining business, he said. The contract to build Titanic II has not yet been signed, Palmer said.帕尔默说,泰坦尼克二号将由中国国营企业中国长江航运集团金陵船厂承建,该船厂已经为帕尔默的矿业建造过四艘矿砂船。他说,建造泰坦尼克二号的合同尚未签署。 /201302/227528

Going on holiday not only makes you feel good while you#39;re there - you reap the health benefits for months, new research shows.新研究显示,度假不仅让你在当时感觉良好,而且给你的健康带来的益处可维持数月之久。Jetting off to exotic destinations such as the Maldives cuts your blood pressure, helps you sleep better and bounce back from stress, it found.研究发现,乘飞机到马尔代夫等颇具异国情调的旅游目的地度个假,不仅会让你的血压降下来,而且有助于改善你的睡眠,帮助你从压力中恢复过来。The benefits last at least a fortnight longer than the vacation and can be felt for months in some cases it is claimed.度假带来的益处可在假期结束后持续至少两周,据称有时还能持续数月之久。Experts say workers should always take their full holiday entitlement each year - as many as one in three don’t - to reap the benefits.专家认为,员工应当充分享受其每年的休假权,从中获益——而事实上,多达三分之一的员工没有休掉年假。The study compared key health markers in holidaymakers visiting Thailand, Peru or the Maldives, with people who stayed at home and continued working.此项研究将去泰国、秘鲁或马尔代夫等国度假的人的主要健康指数与留在家里继续工作的人进行了对比。The average blood pressure of those on holiday dropped by six percent while the workers saw their blood pressure rise by two percent over the same period.度假者的平均血压降低了6%,而同一期间继续工作的人的血压则上升了2%。The sleep quality of holidaymakers improved by 17 percent while that of the non-holidaymakers deteriorated by 14 percent.度假者的睡眠质量提高了17%,而不度假者的睡眠质量则下降了14%。The study also found the ability of vacationers to recover from stress - known as the stress-resilience test - improved by 29 percent.通过压力恢复力测试,研究还发现,度假者从压力中恢复过来的能力提高了29%。There was a 71 percent fall in stress resilience scores among workers.假期工作的人这一能力的得分则下降了71%。Tests showed a fall in blood glucose levels, reducing the risk of diabetes, trimmer waistlines and enhanced mood and energy levels, with the effects sustained for at least two weeks after returning home.测试表明,度假者的血糖水平降低了,患糖尿病的风险减少了,腰围变细了,情绪和精力均有所改善,而且这种影响可以在度假回家后持续至少两周。The Holiday Health Experiment was conducted by tour operator Kuoni and Nuffield Health, the UK’s largest healthcare charity.这项度假健康实验是由瑞士旅业集团与英国最大的健康慈善机构纳菲尔德健康中心联合开展的。 /201302/223723

Germans have a word for it -- schadenfreude -- and when it comes to getting pleasure from someone else's misfortune, men seem to enjoy it more than women. Such is the conclusion reached by scientists at University College London in what they say is the first neuroscientific(1) evidence of schadenfreude.Using brain-imaging techniques, they compared how men and women reacted when watching other people suffer pain.If the sufferer was someone they liked, areas of the brain linked to empathy and pain were activated in both sexes. To those they disliked women had a similar response, but men showed a surge(2) in the reward areas of the brain."The women had a diminished(3) empathic response(4)," said Dr Stephan, a co-author of the report. "But it was still there, whereas in the men it was completely absent(5)."The scientists said the research shows that empathic responses in men are shaped by the perceived fairness of others." Empathic responses to other people are not automatic, as has been assumed in the past, but depend on the emotional link to the person who is observed suffering," Stephan said.In the two-part study, 32 men and women volunteers played a game in which they exchanged money with four other people who were actors playing a part. The actors were either fair(6) characters, who returned equal amounts of cash that have been given to them, or unfair people who gave little or no money back to the volunteers.In the second part of the experiment, the volunteers were placed in magnetic(7) imaging brain scanners(8) as they watched the actors receiving a mild(9) electric shock, similar to a bee sting. The scientists measured reactions of the volunteers in areas of the brain associated with pain and empathy and reward while the actors experienced pain.The responses shown in the brain images were backed up with questionnaires(10) filled in by the volunteers. Men admitted to having a much higher desire for revenge than women and derived(11) satisfaction from seeing the unfair person being punished."We will need to confirm these gender(12) differences in larger studies because it is possible the experimental design favoured(13) men as there was a physical rather than psychological or financial threat involved," said Dr Tania Singer, who led the study. 德语中有一个词专用于形容幸灾乐祸:“schadenfreude”。伦敦尤尼弗斯特大学科学家从神经学方面实:男性比女性更容易幸灾乐祸。科学家们利用脑电波成像技术比较男性和女性在看到别人受苦时的脑部反应。如果受难者是他们喜欢的人,男女脑中负责同情和痛苦区域的反应同样活跃。如果受难者是他们反感的人,女人的反应没有太大变化,但是男人脑中的奖赏区域的反应却十分剧烈报告合作作者斯戴芬士说:“女性的移情反应有所减弱,至少还有,但是男性的根本就消失了。”科学家们说研究表明,男性是否会产生移情反应取决于他人是否曾善待他。斯戴芬说,同情并非如我们曾经认为的那样是自发的,而是取决于受难者与自己的情感关系。这项研究分成两个步骤,共有32个志愿者参加。首先每个志愿者与4个工作人员换钱。有的“正直”的工作人员交还了同样数量的钱,但其他“不正直”的人要么只还一点要么干脆不还。第二部分中,志愿者们戴着电磁脑部扫描设备观看工作人员遭受轻度的电击(像被蜜蜂蜇了一下)。同时,科学家们记录下他们脑部有关同情、痛苦和回报区域的活动情况。科学家们同时记录下他们脑部有关同情、痛感和回报的区域的活动情况。志愿者们在调查问卷中的回答也进一步实了脑部扫描结果的准确性。男性志愿者承认他们有更强的报复心理,看到对他们不公正的人受苦能获得满足感。坦尼亚辛格·士说:“科学家们认为仍需要进行更大规模的研究来验这一性别差异。因为此次试验主要针对生理的威胁,而不是心理或财务危机,可能会导致男性反应比女性剧烈。” /200804/36984

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