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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·巴倫坦是位作家兼健身教練。他表示，“10-3-2-1-0公式”有助于大家獲得更佳的睡眠質量，在清晨起床時精神抖擻，并且大大提高工作效率。

He calls it the ‘Perfect Day’ formula and it’s all to do with giving yourself the best possible chance to start your day feeling well-rested and energetic.

巴倫坦稱之為“完美日”公式，認為它能切實有效地讓你在清晨感到睡眠充沛、元氣滿滿，并以最好的狀態迎接新的一天。

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.

這個公式結合了多位健康專家的建議，致力于幫助人們提高睡眠質量。其核心思想便是：安排好睡前的時間分配。

The 10-3-2-1-0 formula

“10-3-2-1-0公式”

10 hours before bed: No more caffeine

睡前“10”小時內：不再攝入咖啡因;

3 hours before bed: No more food or alcohol

睡前“3”小時內：不再進食或飲酒;

2 hours before bed: No more work

睡前“2”小時內：不再工作;

1 hour before bed: No more screen time

睡前“1”小時內：不再看電腦、電視或手機;

0: The number of times you hit the snooze button in the morning

“0”次：保證你早晨鬧鐘一響就會起床——“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. It's that simple,” he explains.

他解釋道：“一日之計在于晨，要想好好把握早晨時光，精神百倍地開始新的一天并不難，其關鍵就在于：提前15分鐘起床，并在別人都還在睡覺的時候開始做一天中最重要的事。”

“When you follow this formula, you'll get more done and stop letting the big opportunities in your life slip away.”

“如果你認真遵循了這個公式，你將完成更多工作，而且不會再讓人生中重要的機會從手中溜走。”

Tips for getting a better night’s sleep include sharing your bed with a pet, starting work at 10am and enjoying a warm cup of cocoa.

夜間睡眠質量高的小竅門還包括：與寵物同床共眠;早上十點開始工作;喝一杯熱巧克力。

A different 4-7-8 technique, pioneered by Harvard-trained holistic health doctor Andrew Weil, could also be helpful for insomniacs.

致力于人體全面健康的安德魯·維爾醫生在哈佛接受過相關培訓。他首創了“4-7-8方法”，這個方法或同樣有助于治療失眠癥。

The 4-7-8 technique

“4-7-8方法”

- Breathe in through your nose quietly for a count of 4

用鼻緩慢吸氣——持續4秒

- Hold your breath for a count of seven

屏住呼吸——持續7秒

- Blow air out through your mouth for a count of 8, making a 'whoosh' sound

用嘴巴吐氣，發出“呼”的聲音——持續8秒

- Repeat the process three more times

再重復這個過程三次

Why lack of sleep is bad for your health

為什么睡眠不足會有害健康

Regular poor sleep puts you at risk of serious medical conditions, including obesity, heart disease and diabetes – and it shortens your life expectancy.

經常性睡不好不僅會引發嚴重的身體疾病，例如肥胖癥、心臟病、糖尿病等，而且會縮短人的壽命。

Most of us need around eight hours of good-quality sleep a night to function properly – but some need more and some less.

對大多數人來說，若維持人體正常機能，則需要每晚大約八個小時的優質睡眠，但不同的人會有一定差異。

As a general rule, if you wake up tired and spend the day longing for a chance to have a nap, it’s likely that you’re not getting enough sleep.

一般情況下，如果你醒來后感覺疲憊，而且在接下來的一整天中都想逮著機會瞇一會兒，很有可能是你沒有保證足夠的睡眠。

If you seem to catch every cold and flu that’s going around, your bedtime could be to blame. Prolonged lack of sleep can disrupt your immune system, so you’re less able to fend off bugs.

如果你很容易就感冒發燒或感染風寒，可能是因為你的睡眠狀況不夠好。長時間的睡眠不足會破壞免疫系統，身體抵御病毒的能力就會因此下降。

Lack of sleep can also make you put on weight

睡眠不足還會使人長胖

Chronic sleep debt may lead to long-term mood disorders like depression and anxiety.

從長遠來看，長期睡眠不足可能會引發抑郁癥或焦慮癥等情緒紊亂疾患。

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，晚上睡眠時間經常不足五個小時的人群患糖尿病的比例更大、幾率更高。

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.

長期缺乏睡眠有可能引發心率加快、血壓升高等問題，還會增加體內某種引發炎癥的化學物質的濃度，從而加重心臟負荷。