For millions of Americans, shedding unwanted pounds is a top priority, especially as the summer swimsuit season approaches. That's why the National Sleep Foundation (NSF) is reminding Americans that spending more time between the sheets may be the secret to slimming down and looking great on the beach or by the pool.
对于数百万美国人来说，甩掉一身的脂肪是生活中的头等大事，特别是在夏天来临之际，靓丽泳装的呼唤让减肥之心更加坚定。国家睡眠基金会特意写此小文，来提醒减肥之路上的兄弟姐妹们花多些时间在床单上也许是通往苗条之路和沙滩性感之神的小秘密哦～

People tend to forego sleep in order to make time for a work-out or other daily activities and it is often overlooked as an important factor in the battle of the bulge. “Many do not realize that skimping on sleep can actually make it harder to lose weight,” says Meir H. Kryger, MD, Chairman of NSF's Board of Directors. “Research suggests that even a modest amount of sleep deprivation can increase appetite by altering the behavior of the hormones leptin and ghrelin, which are responsible for regulating metabolism. As a result of sleep loss, people may experience stronger cravings for carbohydrates and calorie-rich comfort foods such as cookies and chips, which can lead to weight gain.”
人们常常占用睡眠的时间去做运动和其他一些日常琐事，而因此忽略了睡眠在减肥这场斗争中的重大作用。睡眠基金会的主席Meir Kryger同志说：“很多人都没有意识到，睡眠不足会让减肥变得更加困难。研究表明，哪怕是少量的睡眠不足，都可以通过改变瘦素和Ghrelin（一种在脑肠肽）的活性而影响个体的新陈代谢，最终使得食欲大增！睡眠不足的时候，人们常常对碳水化合物和高热量食物有异常的渴望。大家回想下，睡眠不足的时候大嚼曲奇、巧克力、薯片等等会不会让你感到通体舒畅呢？而这些高热量的东西是增肥的生力军哦。"

Recent research suggests that people who sleep less may also produce more insulin, which puts them at higher risk of developing Type 2 Diabetes. Diabetes and obesity are both on the rise in the U.S., causing many Americans to suffer serious health complications. In order to help fight these conditions and promote healthy lifestyles for all Americans, NSF is sending a wake up call to remind people that sleep is as important as diet and exercise … only easier! "Healthy sleep is a part of an antidote for the obesity and diabetes epidemics in America," says Kryger.
最近的一项研究表明，那些睡眠不足的人的体内通常会产生更多的胰岛素，从而使这些人患二型糖尿病的概率大大升高。肥胖和糖尿病是当今美国人面临的两大严重的健康危害，而且数量都在不断增加中。为了使这些情况得以改观，提倡一种适合全美民众的健康生活方式，NSF给全美民众敲响了警铃：睡眠是和节食和运动同样重要的减肥方法！唯一的不同之处就是，更简单！Kryger同志说：”健康的睡眠是防止肥胖和糖尿病流行的一剂良药。“

In addition to mounting scientific evidence, the results of NSF's 2008 Sleep in America poll, released in early March 2008, suggests that sleep loss and obesity are linked. According to the poll, people who are overweight/obese are more likely than people of normal weight to spend less time in bed on workdays (6.82 hours vs. 7.12 hours) and to sleep less than 6 hours per night (17% vs.12%). NSF's 2008 poll also reveals that having a weight problem can have a negative impact on one's health and safety. According to the results, those who are overweight/obese are more likely to:
NSF在2008年3月进行的一项全美睡眠状况调查的结果表明，缺乏睡眠与肥胖之间存在一定的相关。基于这项调查，超重的人群比正常体重的人睡得更少（分别为6.82和7.12小时）。NSF的的调查还表明，肥胖的人更容易出现以下问题

Have been told by their doctor that they have a sleep disorder (18% vs. 6%). 被医生告知患有睡眠障碍（18% vs 6%）
Have driven drowsy at least once a month in the past year (35% vs. 26%). 在过去的一年中，每月至少有一次开车时打瞌睡(35% vs. 26%)
Be at risk of having a sleep problem such as obstructive sleep apnea (20% vs. less than 1%) and restless legs syndrome (14% vs. 4%). 更容易患有睡眠相关疾病，比如阻塞性睡眠呼吸暂停（20%vs 1%）和不宁腿综合症（14% vs 4%）
For people with sleep disorders, getting adequate sleep may require the help of a healthcare professional. But for many Americans, healthy sleep can be achieved with just a few simple steps. Try these tips for better Zzzs:
 对于有睡眠障碍的人来说，需要在专业人士的帮助下才可能获得足够的睡眠。但是，对于大多数美国人来说，健康睡眠可以通过简单的几个步骤来达到。试下下面这几个小窍门，也许可以让你睡的更酣畅淋漓：

Make sleep a top priority – getting optimal sleep allows you to feel your best and be productive. Healthy sleep also helps to regulate your metabolism.
把睡觉看成是头等大事——适量的睡眠可以让你感觉到身体处于最佳的状态，而且效率很高。健康的睡眠同时还可以帮助调节你的新陈代谢。

Maintain a consistent sleep schedule – going to bed and waking up at the same time every day keeps your biological clock in tune.
制定并遵循特定的睡眠时刻表——每天定点睡觉和起床可以让你的生物钟正常运转

Establish a relaxing bedtime routine – a regular routine, such as having a bath or listening to soothing music, can help you fall asleep and stay asleep.
建立每日睡前的放松活动——一个规律的睡前活动，比如睡前沐浴或者听舒缓的音乐可以帮助你犯困。

Use your bedroom only for sleep – clear your bedroom of distractions such as computers, phones and other "sleep stealers" in order to create a positive sleep association with the bedroom.
将卧室仅用来睡觉——将一切会打搅睡眠的东西清理出你的卧室，比如电脑、电话和其他的偷窃睡眠的小玩意儿。

Avoid foods and drinks high in caffeine (coffee, colas and tea) for at least eight hours prior to bedtime, and avoid alcohol for a few hours before bedtime.
防止睡前8小时内喝任何富含咖啡因的东西（咖啡，可乐和茶），睡前几小时内避免喝酒。

Exercise regularly, but finish your workout at least three hours before bedtime.
定期锻炼，但是在睡前至少3小时内结束锻炼。

If you are experiencing a sleep problem, such as difficulty falling asleep or staying asleep, or if you suffer from chronic daytime sleepiness despite allowing adequate time for sleep, talk to your healthcare professional. For more information about sleep and sleep disorders, and for more results of NSF's 2008 Sleep in America poll, visit www.sleepfoundation.org.
如果你正在体验着或多或少的睡眠障碍，比如难以入说，或者失眠；如果你遭受着慢性的白天嗜睡（哪怕是在有充足睡眠的情况下），那么你就需要同你的健康顾问聊一下了。有关睡眠和睡眠障碍的更多资讯请访问www.sleepfoundation.org

About NSF NSF简介
The National Sleep Foundation (NSF) is an independent nonprofit organization dedicated to improving public health and safety by achieving greater understanding of sleep and sleep disorders.
国家睡眠基金是一个独立的非盈利性的组织,其致力于通过对睡眠和睡眠紊乱的更进一步的了解促进大众健康和安全.