source：huffingtonpostbyPaulaDavisLaack 欲翻译的小伙伴，可评论领稿，并把已完成的译文贴在评论处或发在自己的心理圈内。谢谢 Thereisabusynessepidemichappeningaroundtheworldtoday。MyhusbandandIwentoutforbreakfastrecently，andIwassodisappointedtoobservethisbeautifulfamilyoffoursittingintheirseatsinsilence，eachattachedtosometypeofelectronicgadget。Youcangoanywheretodaythegrocerystore，soffice，arestaurant，walkingdownthestreetandseepeopleobsessivelycheckingtheirSmartphones。Ourmoderndaydrivetowardfastpacedbusynessisnowapathology（Schulte，2014），andwearepayingthepricewithourhealth，disconnectedandfragmentedrelationships，andlackofpurpose。 Oneofthefirstthingstogoinfavorofaddingmoretoouralreadytoobusyschedulesissleep。Andintheworkplace，heorshewhosleepstheleastbragsthemost。AccordingtoChristopherDrake，anassociateprofessorofmedicineatWayneStateUniversity，willproduceasmuchimpairmentasasixpackofbeer。Ifyouhaveawholenightofsleeploss，stheequivalenttohavingabloodalcoholcontentof。19。Itevenshowuptoworkwiththislevelofimpairment，muchlessbragaboutit。 LackofSleep：TheImpacttotheWorkplace Whilelackofsleepinfavorofworkingmoreisoftensupportedandevenrewardedintheworkplace，63inlostproductivity。Inmyburnoutpreventionwork，Iteachathreepartburnoutformulatoomanyjobdemands，notenoughjobresources，andtoolittlerecovery。Therecoverycomponentisakeypartofthisformula，asitmeasuresthewaysyouarerechargingatwork，afterworkeachnight，ontheweekends，andduringvacations。Iconsistentlyfindthatbusynessinterfereswiththeabilitytoadequatelyrecover。ArecentHarrisInteractivesurveyfoundthatAmericanshadanaverageof9。2in2012upfrom6。2daysin2011。 LackofSleep：TheImpactonHealth Lackofsleepclearlyimpactshealth。Pwhoaveragelessthansevenhoursofsleepeachnightwerealmostthreetimesmorelikelytodevelopacoldthanthosewhohadeighthoursormoreofsleep。Jobstressalsodrivessleepissues。Inthepastmonth，Areported5。3daysofdifficultyfallingasleep，6。6daysoftroublestayingasleep，and5daysoftroublewakingupforwork。Inaddition，riskofheartattacksandcoronaryheartdisease，obesity，diabetes，highbloodpressure，moreachesandpains，andcanbeafactorfortheonsetofmentalhealthproblems，likedepression。Inaddition，poorsleepandsleeprelatedproblemsaremorestronglyassociatedwithpoorhealthoutcomesinwomenthaninmen。Finally，20arelinkedtodrivingdrowsy。 StrategiestoHelp Ireoneofthemillionsofpeoplewhohaveadifficulttimeeitherfallingasleeporstayingasleep，tryoneofthesestrategies： Createabedtimeritual。MybedtimeritualusuallyconsistsoffallingasleepduringTheTonightShowandwakingupsometimebetweenmidnightand2amcompletelygroggyandinafog。ClearlyIneedtotakemyownadvice。Bedtimeritualsareyourregularwayofpoweringdownfromalongday。Msanicewarmbath？Agoodbook？Storytimewiththekids？Whateveryoudecidetodo，makesuretoleaveyourelectronicgadgetsinadifferentroom。Thelightfromthescreensandaudiblepingscanpreventyoufromfallingasleep，wakeyouup，andstressyouout（clientswhoemailat3amwithsomeurgentmatterneedingtobehandledby7am）。 Playamentalgame。Thiswasapopulartechniquewetaughtintheresiliencetrainingprogramforsoldiers（RShatte，2002）。Iofyourthinkingsothatyoucanfocusandconcentrateonthetaskathand（inthiscase，gettingtosleep），playamentalgame。Mentalgamesarefun，easybrainactivitiestohelpyoulessendistraction。Youcancountbackwardsby7startingat1000，reciteupbeatsonglyricsortrymyfavoriteone：createasentencewhereeverywordmustbeginwiththesameletter，A。Forexample，Allaardvarksareawesome。TB。Bigbananasbuyboats。 TametheZeigarnikeffect。TheZeigarnikeffect，namedfortheresearcherwhodiscovereditinthe1920s，tcomplete（SAntoni，2014）。IfeelaquickjoltofaccomplishmenteverytimeIcrosssomethingoffofmytodolist，andnowIknowwhy。OnewaytolessentheimpactoftheZbrainspill。Wrestewingabout，putitonpaper。Thissimplestrategyrelaxesyourbrainsoitcanfocusonsleep。 Findthegoodstuff。Ourbrainsarehardwiredtonotice，seekout，andremembernegativeeventsandinformation。Iscalledthenegativitybias。Negativeemotionscommandyourattentionduringthedayandhavephysiologicalconsequencesthatcaninterferewithsleep。Simplywritingdownacoupleofgoodthingsthathappenedtoyoueachdaywithareflectionaboutwhythosegoodthingswereimportantcanleadtobettersleep。Infact，oneofmyworkshopparticipantstoldmethatasaninsomniac，hehadstruggledforyearstogetadequatesleep。Bydoingthissimpleexercise，hereportedthathewassleepingbetterthanhehadinyears。 Sexercisemore。Ttnewadvice，buttheconnectionbetweenexerciseandsleepispowerful。Ethannonexercisers，eventhoughtheysleptthesameamounteachnight。Inaddition，saytheyrarelyorneverhadsymptomsassociatedwithinsomnia。Finally，aremuchmorelikelytoreportthattheyhaveverygoodsleepqualityascomparedtopeoplewhoaremoresedentary。 IrecentlymentionedthestatisticaboutimpairmentaftersleeplossonTwitter，andoneofmyfollowersrespondedwithprideabouthowhehasconditionedhimselftofunctiononfourhoursofsleeporlesseachday。Weneedtochangetheconversationaroundsleepbeingaseriouselementofresilienceandwellbeing，notthefirstthingcutinfavorofaddingmoretoouralreadytoobusyschedules。
2015年东南大学347心理学考研真题解析私人心理诊所的酸甜苦辣大众为什么需要学心理学昨晚你睡得好吗？你若睡好，便是心安怎么打破自恋幻觉？劈腿的人总说那句混账话胡说女人女人的厨房当宝宝哭泣时（读书观心）测试揭示你灵魂的颜色！何以琛：可惜不是你卢悦微信问答：当你的婚姻长满了荒草，是什么让你依然逗留？和自己在一起