The 10-3-2-1-0 formula can help you sleep better, feel great in the morning and increase productivity at work, according to author and fitness coach Craig Ballantyne.
克雷格巴伦坦是位作家兼健身教练。他表示，10-3-2-1-0公式有助于大家获得更佳的睡眠质量，在清晨起床时精神抖擞，并且大大提高工作效率。
He calls it the Perfect Day formula and its all to do with giving yourself the best possible chance to start your day feeling well-rested and energetic.
巴伦坦称之为完美日公式，认为它能切实有效地让你在清晨感到睡眠充沛、元气满满，并以最好的状态迎接新的一天。
Switching off at the right time before you go to sleep is essential, with the formula encapsulating much of the advice given by a number of health expertsfor better sleep.
这个公式结合了多位健康专家的建议，致力于帮助人们提高睡眠质量。其核心思想便是：安排好睡前的时间分配。
The 10-3-2-1-0 formula
10-3-2-1-0公式
10 hours before bed: No more caffeine
睡前10小时内：不再摄入咖啡因;
3 hours before bed: No more food or alcohol
睡前3小时内：不再进食或饮酒;
2 hours before bed: No more work
睡前2小时内：不再工作;
1 hour before bed: No more screen time
睡前1小时内：不再看电脑、电视或手机;
0: The number of times you hit the snooze button in the morning
0次：保证你早晨闹钟一响就会起床0拖延
The single most important factor in winning your mornings and owning your days is to get up 15 minutes earlier and work on your No. 1 priority before anyone else is awake. Its that simple, he explains.
他解释道：一日之计在于晨，要想好好把握早晨时光，精神百倍地开始新的一天并不难，其关键就在于：提前15分钟起床，并在别人都还在睡觉的时候开始做一天中最重要的事。
When you follow this formula, youll get more done and stop letting the big opportunities in your life slip away.
如果你认真遵循了这个公式，你将完成更多工作，而且不会再让人生中重要的机会从手中溜走。
Tips for getting a better nights sleep include sharing your bed with a pet, starting work at 10am and enjoying a warm cup of cocoa.
夜间睡眠质量高的小窍门还包括：与宠物同床共眠;早上十点开始工作;喝一杯热巧克力。
A different 4-7-8 technique, pioneered by Harvard-trained holistic health doctor Andrew Weil, could also be helpful for insomniacs.
致力于人体全面健康的安德鲁维尔医生在哈佛接受过相关培训。他首创了4-7-8方法，这个方法或同样有助于治疗失眠症。
The 4-7-8 technique
4-7-8方法
- Breathe in through your nose quietly for a count of 4
用鼻缓慢吸气持续4秒
- Hold your breath for a count of seven
屏住呼吸持续7秒
- Blow air out through your mouth for a count of 8, making a whoosh sound
用嘴巴吐气，发出呼的声音持续8秒
- Repeat the process three more times
再重复这个过程三次
Why lack of sleep is bad for your health
为什么睡眠不足会有害健康
Regular poor sleep puts you at risk of serious medical conditions, including obesity, heart disease and diabetes and it shortens your life expectancy.
经常性睡不好不仅会引发严重的身体疾病，例如肥胖症、心脏病、糖尿病等，而且会缩短人的寿命。
Most of us need around eight hours of good-quality sleep a night to function properly but some need more and some less.
对大多数人来说，若维持人体正常机能，则需要每晚大约八个小时的优质睡眠，但不同的人会有一定差异。
As a general rule, if you wake up tired and spend the day longing for a chance to have a nap, its likely that youre not getting enough sleep.
一般情况下，如果你醒来后感觉疲惫，而且在接下来的一整天中都想逮着机会眯一会儿，很有可能是你没有保证足够的睡眠。
If you seem to catch every cold and flu thats going around, your bedtime could be to blame. Prolonged lack of sleep can disrupt your immune system, so youre less able to fend off bugs.
如果你很容易就感冒发烧或感染风寒，可能是因为你的睡眠状况不够好。长时间的睡眠不足会破坏免疫系统，身体抵御病毒的能力就会因此下降。
Lack of sleep can also make you put on weight
睡眠不足还会使人长胖
Chronic sleep debt may lead to long-term mood disorders like depression and anxiety.
从长远来看，长期睡眠不足可能会引发抑郁症或焦虑症等情绪紊乱疾患。
Studies have suggested that people who usually sleep less than five hours a night have an increased risk of having or developing diabetes.
研究表明，晚上睡眠时间经常不足五个小时的人群患糖尿病的比例更大、几率更高。
Long-standing sleep deprivation seems to be associated with increased heart rate, an increase in blood pressure and higher levels of certain chemicals linked with inflammation, which may put extra strain on your heart.
长期缺乏睡眠有可能引发心率加快、血压升高等问题，还会增加体内某种引发炎症的化学物质的浓度，从而加重心脏负荷。
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