By Dr. Narinder Duggal and 博士narinder duggal和 Dr. Leslie Van Romer 博士莱斯利车罗默

We all know that sleep is absolutely critical to feel your best, look your best and perform at your best – every day.我们都知道，睡眠是绝对关键的觉得您最好的，看看您的最佳和履行在您最好的-每一天。 A lack of sleep can result in issues such as decreased productivity, creativity and focus, but a continuous lack of sleep can lead to more serious health issues.缺乏睡眠可能会导致问题，如生产力下降，创造力和焦点，但连续缺乏睡眠，可导致更严重的健康问题。 While the quality and quantity sleep take front and center stage, there are other major health players such as: eating lots of fresh fruits and vegetables, making time for 60 minutes of exercise each day, taking in fresh air, drinking lots of water and having an uplifting outlook on life.而在质和量方面采取的睡眠和舞台的中心，还有其他主要的健康球员，如：吃大量的新鲜水果和蔬菜，时间为60分钟，演习的每一天，同时在呼吸新鲜空气，喝很多水，并有一向上的人生观。

Sleep is important but there is a lot of confusion about how we can get this sacred time to rest, recuperate and reenergize.睡眠很重要，但有很大的混乱，我们如何能够得到这个神圣的休息时间，休养生息reenergize 。 Sometimes the confusion and misinformation is harmless; sometimes it is dangerous.有时混乱和错误是无害的，有时是很危险的。

Here are the solutions to the top seven myths about getting your daily zzz’s:这里是解决顶端七神话关于让您每天译成zzz的：

Myth #1: Snoring may be annoying to a sleep partner, but it is never harmful. 神话＃ 1 ：打鼾可能是一个恼人的睡眠伙伴，但它从来不是有害的。

Fact: Snoring may be harmless, but it can also be a symptom of a life-threatening sleep disorder called sleep apnea, especially if it is accompanied by severe daytime sleepiness.事实：打鼾可能是无害的，但它也可以是一个症状，威胁生命的睡眠障碍所谓睡眠呼吸暂停，尤其是如果它是伴随着严重的白天嗜睡。 Sleep apnea, or pauses in breathing while sleeping, prevents air flow, reduces oxygen levels and strains the heart and cardiovascular system, increasing the risk of cardiovascular disease.睡眠呼吸暂停，或暂停呼吸，而在睡觉，阻止空气流通，减少氧含量和株的心脏和心血管系统，增加心血管疾病的风险。 People with sleep apnea awaken frequently during the night.人与性睡眠呼吸暂停唤醒经常在夜间。 Obesity can also contribute to sleep apnea.肥胖也可有助于睡眠呼吸暂停。

Solution: Lose weight and if you suspect sleep apnea, get it checked out.解决方法：减肥，如果您怀疑性睡眠呼吸暂停，得到它签出。 It is treatable.这是可治疗的。 Newer, medical advancements can assist in helping you get a good night’s sleep.较新的，医疗的进步，可以协助在帮助您获得一个美好的夜晚的睡眠。

Myth #2: You can “cheat” on the amount of sleep you get. 神话＃ 2 ： 你可以“欺骗” ，金额睡眠，你得到的。

Fact: Sleep experts say that most adults need between seven and nine hours of sleep each night for optimum performance, health and safety.事实：睡眠专家说，大部分成年人需要之间的7和9个小时的睡眠，每个夜晚为最佳性能，健康和安全。 When we don’t get adequate sleep, we accumulate a sleep “debt” that can be difficult to “pay back.” The result: sleep deprivation, which is linked to obesity, high blood pressure, mood swings, decreased productivity and safety issues in the home, on the job and on the road.当我们没有得到充足的睡眠，我们积累的睡眠“债务” ，可很难“回馈”的结果：睡眠剥夺，这是联系在一起的肥胖，血压高的压力，情绪波动，生产力下降和安全问题在家里，对就业和在道路上。

Solution: Put your body and health first and get to bed early enough for your full eight hours of rest.解决方案：把你的身体和健康第一，并获得床早期足够让您充分8小时休息。

Myth #3: Insomnia means difficulty falling asleep. 神话＃ 3 ：失眠是指入睡困难。

Fact: Difficulty falling asleep is only one of the four symptoms associated with insomnia.事实：入睡困难，只有其中的4症状与失眠。 The others include waking up too early and not being able to fall back asleep; frequent awakenings during the night; and waking up feeling un-refreshed.其他包括唤醒太早无法依傍睡着; awakenings经常在夜间;唤醒的感觉联合国刷新。 Insomnia can be a symptom of a sleep disorder or other health problems.失眠可以是一个症状，睡眠障碍或其他健康问题。 According to a recent National Sleep Foundation poll, 58% of adults in this country reported at least one symptom of insomnia in the past year.根据最近一项全国睡眠基金会的调查显示， 58 ％的成年人在这个国家的报道，至少有一个失眠的症状在过去的一年里。

Solution: Daily exercise, loading up on lots of whole, fresh fruits and vegetables, and avoiding or eliminating stimulants from the diet, such as caffeine, chocolate and refined sugar in foods and drinks.解决方法：每日运动，装载了大量的关于整体而言，新鲜水果和蔬菜，避免或消除兴奋剂，从饮食，如咖啡因，巧克力和精糖在食品及饮料。 When insomnia symptoms occur more than a few times a week and impact a person’s daily life, the symptoms should be discussed with the appropriate health care provider.当失眠的症状发生多几倍，一个星期和影响一个人的日常生活，症状应该讨论与适当的保健服务供应商。

Myth #4: Health problems such as obesity, diabetes, hypertension, and depression are unrelated to the quantity and quality of a person’s sleep. 神话＃ 4 ：健康问题，如肥胖症，糖尿病，高血压和抑郁症无关的数量和质量的一个人的睡眠。

Fact: Studies have found a direct relationship between sleep and many health problems.事实：研究发现，有直接的关系睡眠与许多健康问题。 Insufficient sleep affects growth hormone secretion that is linked to obesity.睡眠不足会影响生长激素分泌的是联系在一起的肥胖。 As the amount of hormone secretion decreases, the chance for weight gain increases.由于金额激素分泌减少，机会增加，体重增加。 Blood pressure usually falls during the sleep cycle.血压通常属于在睡眠周期。 However, interrupted sleep can adversely affect this normal decline, leading to hypertension and cardiovascular problems.不过，中断睡眠，可以产生不利影响，这正常下降，从而导致高血压及心血管问题。 Insufficient sleep impairs the body’s ability to use insulin, leading to the onset of diabetes.睡眠不足损害身体的能力，利用胰岛素，导致发生糖尿病。

Solution: Losing weight and building up one’s health with whole fruits and vegetables, while reducing fat-loaded foods, such as meat, cheese, and hydrogenated fats found in many processed foods can help.解决方法：减重和建立一个人的健康与整个水果和蔬菜，同时，减少脂肪成分的食物，如肉类，奶酪，和氢化油脂，发现在许多加工食品可以提供帮助。 Also, 60 minutes of daily exercise and avoiding stimulants, such as caffeine, chocolate and white sugar found in drinks and foods.此外， 60分钟内，每天的运动及避免兴奋剂，如咖啡因，巧克力和白砂糖发现，在饮料和食品。

Myth #5: The older you get, the fewer hours of sleep you need. 神话＃ 5 ：老一辈你，少小时的睡眠，您所需要的。

Fact: Just like most adults, people over the age of 65 need 7 to 9 hours of sleep.事实：就像大多数成年人，人超过65岁需要7至9小时睡眠。 While sleep patterns change as we age, the amount of sleep we need generally does not.而睡眠模式改变，因为我们的年龄，数额的睡眠，我们需要一般不会。 In fact, a poll by the National Sleep Foundation’s found that older adults typically do not sleep less than their younger counterparts, but an average of seven hours.事实上，在一项民意调查由全国睡眠基金会的发现，老年人通常不睡眠少于他们的年轻同行，但平均7个小时。 Poor health, not age, is a major reason why many older people report sleep problems.健康状况不佳，没有年龄，是一个重大的原因，许多老年人人民报告睡眠问题。

Solution: Building healthy, lifelong habits is a must to getting a good night’s sleep and enjoying life as a senior.解决方案：建立健康，终身的习惯是一定要获得一个美好的夜晚的睡眠和享受生活作为一个高级。 Daily walking, deep-breathing and stretching exercises, spending time with family and friends and jumping into a hobby can contribute to a good night’s sleep.每天散步，深呼吸和伸展运动，有更多的时间与家人和朋友跳成一种爱好，能有助于一个美好的夜晚的睡眠。 Eat the right kind of foods and avoid caffeine, refined and processed foods, and fatty foods.吃的权利，种食品，并避免咖啡因，完善和加工食品，和不饱和脂肪酸的食物。 Napping in the very early afternoon, around noon, is less likely to interfere with sleeping at night.午睡在极早期下午，中午左右，是不太可能干预睡在夜间进行。 And, of course, get down to your ideal body weight. ，当然，坐下来您的理想体重。

Myth #6: During sleep, your brain rests. 神话6 ：在睡眠状态下，你的大脑休息。

Fact: The body rests during sleep.事实：身体休息，睡眠过程中。 However, the brain remains active and gets “recharged.” During sleep, you drift between two sleep states, REM (rapid eye movement) and non-REM, in 90-minute cycles.不过，大脑仍然是积极的和得到“充电” ，在睡眠期间，您漂移间的睡眠状态，物权（快速眼动）和非物权，在90分钟的周期。 Non-REM sleep, when our minds can still process information, has four stages with distinct features, ranging from stage one drowsiness, when one can be easily awakened to “deep sleep” stages three and four, when the most positive and restorative effects of sleep occur.非REM睡眠，当我们的头脑，仍然可以进程的信息，有四个阶段，具有鲜明的特点，范围从第一阶段的昏睡，当一个人可以很容易地唤醒了“深睡”阶段3和4时，最积极的和恢复性的影响睡眠发生。 REM sleep is an active sleep where dreams occur and eyes move back and forth under the eyelids. REM睡眠是一个积极的睡眠情况下发生的梦想和眼睛回迁和提出的下眼睑。

Myth #7: If you wake up in the middle of the night, it is best to lie in bed, count sheep, or toss and turn until you eventually fall back asleep. 神话＃ 7 ：如果你醒来在半夜，最好是躺在病床上，计数，羊，或抛起并转，直到您最终依傍入睡。

Fact: If you wake up in the middle of the night, relaxing imagery or thoughts may help to induce sleep more than counting sheep, which may be more distracting than relaxing.事实：如果你醒来在半夜，放宽或意象的思考可能有助于诱导睡眠多票绵羊，这可能是更多的注意力比放宽。

Solution: Most experts agree that if you do not fall back asleep within 15-20 minutes, get out of bed, go to another room and engage in a relaxing activity such as listening to music or reading.解决方案：大多数专家同意，如果你不依傍睡在15-20分钟，失控床，到另一个房间进行，在一个轻松的活动，如听音乐或阅读。 Return to bed when you feel sleepy.返回到床上，当你觉得昏昏欲睡。 Avoid watching the clock.避免看时钟。 The bed should be associated with sleep and sex only.床上，应与相关的睡眠和性别而已。

ABOUT THE AUTHORS关于作者

Narinder Duggal, MD, is a clinical pharmacy specialist, internist and medical director of Liberty Bay Internal Medicine. narinder duggal ，海事处，是临床药学专家， internist和医务主任的自由湾内部医药。 With multiple degrees and specializations, Dr. Duggal’s expertise includes geriatrics, diabetes, addiction, hypertension, weight loss and integrated medicine.具有多个学位和专业，博士duggal的专业知识，包括老年，糖尿病，吸毒成瘾，高血压，体重减轻和中西医结合。 He works with Dr. Leslie Van Romer to create the unique team, “MD/DC Connect: The Med-Free Solution.” For more information, please call 360-779-9911 or email Narinderduggal@libertybayim.com.他与工程博士莱斯利车罗默，以创造独特的团队， “海事处/直流连接：地中海自由的解决办法。 ”如需详细资讯，请致电360-779-9911或电子邮件narinderduggal@libertybayim.com 。

Dr. Leslie Van Romer is a doctor of chiropractic, author, and expert in weight loss and the prevention of diabetes, breast cancer, heart disease, osteoporosis, fatigue, and premature aging.博士莱斯利车罗默是一个医生，脊椎治疗，作者和专家，体重减轻和预防糖尿病，乳癌，心脏病，骨质疏松症，疲劳，和过早老化。 She empowers people to lose weight and boost self-esteem, energy and health with doable food and lifestyle choices.她授权的人减肥，增强自尊，能源和卫生与可行的食物和生活方式的选择。 She partners with Dr. Narinder Duggal, MD, internist, and pharmacist, to create the unique team, “MD/DC Connect: The Med-Free Solution.” For more information, please visit www.drleslievanromer.com or call 1-888-375-3754.她的合作伙伴博士narinder duggal ，海事处， internist ，药剂师，创造独特的团队， “海事处/直流连接：地中海自由的解决办法。 ”为更多信息，请访问www.drleslievanromer.com或致电1-888 -375-3754 。