如何在一整天保持活力

　　如何在一整天保持活力 　　The EU will widen its sanctions against Russia to include more individuals and consider targeting the defence sector, the Dutch foreign min 　　Are you a night owl who has to get up at the crack of dawn for work, leaving you constantly sleep-deprived and stressed? 　　你是一只夜猫子吗?你是否每天都黎明即起，常常缺乏睡眠，感到压力很大? 　　Or a natural lark who works evenings and nights? 　　又或者你本是一只早起的鸟儿，却总是整夜的工作? 　　An out-of-sync body clock can raise your risk of cancer, heart disease and type 2 diabetes, and lead to weight gain, according to new research. 　　根据最新科学研究显示，与生物钟不同步的作息时间可能会增加你患癌症、心脏病和2型糖尿病的危险，还可能导致增重。 　　DO YOU ALWAYS FEEL TIRED AND UNWELL? 　　总感觉疲倦，身体不适吗? 　　Whether youre a lark or an owl is known as your chronotype. Its not known why humans show such a broad variation compared with other species, which share a similar chronotype. 　　你的时间型决定了你是一只早起鸟还是夜猫子。科学家们尚不清楚，为什么人类的时间型表现出极大的差异性，而相较之下，其他动物的时间型则是相互一致的。 　　The body clocks most obvious function is to tell you when to get up and when to go to bed. 　　时间型最明显的功能就是告诉你何时该起床，何时该上床睡觉了。 　　But it also has a role in everything from your metabolism to regulating blood pressure, muscle control and body temperature. 　　但是时间型的作用远不仅于此，它与你的新陈代谢、血压升降、肌肉控制和身体温度等等息息相关。 　　This is why an out-of-sync body clock not only makes you feel tired but could make you ill. 　　这就是为什么，如果你的作息时间与你的时间型不匹配，你不仅会感到疲乏，还可能会生病。 　　WAYS TO TRICK YOUR BODY CLOCK 　　如何蒙骗你的生物钟 　　While theres nothing you can do to change your genetic chronotype, there are ways to control your lark or owl tendencies, and keep your health on track if your working and social life demand it. 　　尽管我们的时间型是由基因决定的，我们对它无可奈何，但是，在工作和社交生活必需的时候，我们也可以想办法控制自己作为早起鸟或者夜猫子的特性。 　　Bright light is the most powerful way of shifting the body clock, says Professor Foster. So, if youre an owl who has to get up early, get as much light as possible in the morning.Sleep with your curtains open or blinds up and get up and out for a walk or a run first thing. 　　福斯特教授说，明亮的光线是调整生物钟最有效的方法。所以，如果你是一只不得不早起的夜猫子，你可以让房间里早上尽可能的光线充足。睡觉的时候把窗帘打开，把百叶窗升起来。起床后先去散散步，或者跑几圈。 　　You could also sit and eat breakfast with a light-therapy lamp on you as this helps to release the waking hormone, cortisol. 　　你可以在餐桌前摆一张台灯，一边坐着吃早餐、一边接受光线疗法，这种做法能够刺激人体分泌唤醒自身活力的激素，即皮质醇。 　　To give owls the best chance of winding down earlier, they should avoid being too active in the evening and keep lights dim and dont turn on a bright bathroom light to brush your teeth just before bed. 　　对于夜猫子来说，为了在夜晚尽早放松下来，他们应该在夜间避免过于兴奋，保持光线昏暗临睡前刷牙时，不要让浴室里的光线过于强烈。 　　Larks who need to work late should do the opposite making their evenings active and stimulating, for instance by going to the gym, and keeping bright lights on. 　　而那些需要熬夜工作的早起鸟则恰好相反他们应该在夜间保持兴奋活跃的精神状态，比如去健身房，并且应该保持室内光线明亮。