熬夜的危害中英文演讲稿
熬夜英语演讲稿范文(五篇)
熬夜英语演讲稿范文(五篇)熬夜英语演讲稿范文(一)With the College Entrance Examinations approaching , the students of Senior Three are focusing much more on studying. Many of them even begin to stay up studying. A heated discussion was held to argue about the advantages and disadvantages of it.Some students have their own reasons for studying late into night. Firstly, the quietness in the night will result in better effectiveness. Besides,the examinations are only 200 days away so it's high time they made good use of every minute. What’s mor e, seeing others studying so hard, they will feel anxious if they don’t take action.Some others, however, hold the opposite view, saying that a sensible senior student must know how to balance his time between study and leisure. As everyone knows, staying up late will naturally affect the next day's performance in class.As far as I’m concerned, different people have different habits. If you can hold it, it’s your own business when to study and when to sleep.熬夜英语演讲稿范文(二)Health is far more important than wealth and wisdom.Good health enables us to enjoy our life and achieve what we hope for in our career.On the contrary,poor health tends to deprive us of our interest in everything around us.How to stay healthy concerns everyone,though we have advanced medicine.When we discuss this,some fundamental principles should be brought in mind.Firstly,it is very important for us to take more fruits and vegetables because they provide vitamins and they help in the process of digestion.Secondly,we have to keep a balanced diet and maintain regular eating habits.Proper nutrition is important for good health.Avoid food with lots of sugar and fat.Eat plenty of foods high in protein.Thirdly,we?d better do morning exercise every day,do sports frequently to make our bodies strong.Besides,we have to avoid too much work pressure.Getting too tired all the time may definitely weaken our defense system,making us get sick easily.Finally,we have to get rid of those bad habits that damage our health,such as drinking and smoking.In conclusion,if we stick to things according to the aspects mentioned above,we?ll lead a healthy life and e as fit as a fiddle. 熬夜英语演讲稿范文(三)Staying up late will be detrimental to human health, because the adrenal cortex hormone and growth hormone are all secreted during the night when people are sleeping. The former is secreted before dawn, which can promote the metabolism of carbohydrate in human body, and protect the development of muscle; while the latter is produced only after sleep, which can not only promote the growth and development of young people, but also can delay the aging process of the elderly. As a result, staying up late will cause a variety of harms to human body.First, frequent fatigue and decreased immunityThe most serious sequence caused by staying up late is fatigue and lack of energy. What's more, the immunity of human body will decrease accordingly. And some other symptoms such as cold, gastrointestinal infections, allergies will also appear.Second, headacheThe next day after staying up late, you will suffer from headache when you are at work or at class. You will be unable to concentrate. What's more, long-term staying up late and insomnia will also bring invisible damage to our memory.Third, dark circles and puffinessNight is the time for human body to have a good rest.Without adequate rest, you will feel extremely tired, which will lead to poor blood circulation around the eyes, causing dark circles or blood streak in the white of the eye.Fourth, dry skin, dark spots and acneThe period between 11:00 pm to 3:00 am in the next day is the beauty time, and it is also the time for the meridians in human body to move to gall bladder and liver. If these two organs do not have adequate rest, it will be reflected on the skin. So some problems such as roughness, yellowish face, dark spots and acne will appear. What's worse, long-term staying up late will slowly cause some neurological and psychiatric symptoms such as insomnia, forgetfulness, irritability, anxiety and so on.Fifth, affecting fertilityFor the men and women of childbearing age, if they always stay up late, it will not only affect the motility and quantity of male sperm, but also will affect the secretion of female hormone and the quality of ovum, and it is also likely to influence the menstrual cycle.Sixth, increasing the probability of getting some chronic diseasesPeople who staying up all night always have higher secretionof adrenaline than the average person, which will increase the pressure on metabolism, and thus leading to some chronic diseases, such as hypertension and diabetes.What's more, there are also other harms caused by staying up late, such as poor eyesight or dysfunction of the liver. We should pay special attention to these bad effects, and try not to stay up late at night.熬夜英语演讲稿范文(四)Nowadays, many young people like to stay up, because there are a lot of night activities that attract them.As these young people work in the office in the daytime, so they need to hang out and find some fun at night, which leads to stay up. Recently, a 26 years old girl was diagnosed with cancer. When she got to know it, she just couldn’t believe it. As she was young and beautiful, the fate must play joke on her.She started to take a look back at her passed days. She overworked and always stayed up. How regretful she was. If given chance again, she would not stay up. Young people believe that as they are young so they can ignore these problems.Staying up is like mitting suicide gradually, for health, sleep early.熬夜英语演讲稿范文(五)Do you always work or study until midnight?Do you often hang out or spend much time in pubs at late night?If you answered yes to either of these questions, you are unfortunately one of the large groups of people who always stay up late. Because of the fierce petition in the society, it seems that everyone has endless work to do and twenty-four hours per day is not enough. Therefore, an increasing number of people stay up late in order to finish the mountainous work. Besides, lots of young people enjoy entertaining at late night. However, many of them are still not aware of the bad effects of staying up late. In fact, it does severe harm to us in three aspects, namely physical health, work efficiency and mental stress.In the first place, staying up late badly impacts on our physical health condition. The human adrenal cortex hormone and growth hormone, which are vital substances for human body, only secrete at night. The former secretes before the dawn facilitating the carbohydrate metabolism and protecting the development of muscle function. The latter only secretes after sleeping. It can improve the growth of the young and slow downthe aging of the elderly. However, if people often stay up late, the secretion of these two substances will be gravely impacted. Finally, our health condition will be degraded. It can cause a variety of harms to human body. Normally, frequent staying up late will lead to fatigue and degraded immunity. People may easily get sick when the weather gets a little bit colder or hotter. In addition, it can also cause headache. People may feel heavy in the brain and dizzy for a whole day. Besides, the fertility of both male and female will be impacted. For women, it will affect the secretion of female hormones and the quality of ova. It also tends to affect the menstrual cycle. For men, both the quality and quantity of sperm will be impacted. What is more, staying up late can also damage people’s eyesight, skin and memory capacity, and cause black eyes as well.Furthermore, it negatively impacts on the work efficiency. On the one hand, owing to the fort of your health as mentioned above, you may feel distracted from the work. On the other hand, because of the decrease of the memory capacity, your work efficiency will be lower, which means that you may not plete the things as you want. Assume that you are a university student and you plan to review for your psychology examination next weekafter tomorrow’s class. Nevertheless, you stayed up late yesterday for some reason. Therefore, you probably be late for tomorrow’s class or even skip it. Thus, you must find other time to pensate for it. Afterwards, when preparing your examination, you may feel headache and cannot concentrate on it, thus having difficulty memorizing and understanding the psychological terms and principles. Therefore, your schedule for reviewing chapter 2 and chapter3 will be changed. You can only review chapter 2 and may not finish chapter 3. However, in order to finish reviewing on time, you are more than likely to stay up late again. Then, you will be in the vicious cycle and your work efficiency will be lower and lower.What is also noticeable is that staying up late can bring about mental stress. Since your work efficiency is lower, you probably doubt yourself whether you are a capable person or not. You may think you are not so smart as others and even fear yourself that you can hardly get a good grade in your psychology examination, which makes you feel more anxious and upset. Besides, if you frequently stay up late, you definitely look tired and in low spirits. Therefore, when working on a group project, maybe nobody wants to be in the same group with you, a low-efficient andanxious person. Thus, you will feel separated from others, which possibly makes you more stressed and upset.In conclusion, although we have a lot of work to do and various activities to participate in, staying up late is by no means a good choice for us. It badly impacts on our physical health, lowers our work efficiency and makes us stressed and anxious. Faced with too much work, we should make good arrangements in advance and maintain a healthy lifestyle.。
如何告别熬夜英文演讲稿
如何告别熬夜英文演讲稿Good evening, ladies and gentlemen,。
Today, I am honored to stand here and talk about a topic that is very relevant to our modern lifestyle how to say goodbye to staying up late. In this fast-paced society, many people find themselves staying up late, whether it's because of work, study, or simply entertainment. However, the consequences of staying up late can be detrimental to our health and well-being. Therefore, it is important for us to understand the importance of getting enough sleep and to find ways to bid farewell to staying up late.First and foremost, it is crucial to recognize the negative impact of staying up late on our physical and mental health. Lack of sleep can lead to a weakened immune system, increased risk of heart disease, diabetes, and obesity, as well as impaired cognitive function and emotional instability. Moreover, staying up late can disrupt our natural circadian rhythm, which regulates our sleep-wake cycle, leading to chronic sleep deprivation and long-term health issues. Therefore, it is imperative for us to prioritize our sleep and make the necessary changes to our lifestyle in order to improve our sleep quality.One effective way to bid farewell to staying up late is to establish a consistent sleep schedule. Going to bed and waking up at the same time every day, even on weekends, can help regulate our body's internal clock and improve the quality of our sleep. Additionally, creating a relaxing bedtime routine, such as taking a warm bath, reading a book, or practicing meditation, can signal to our body that it is time to wind down and prepare for sleep. By incorporating these habits into our daily routine, we can train our body and mind to embrace a healthier sleep pattern.Furthermore, it is important to create a sleep-conducive environment in our bedroom. This includes keeping the room dark, quiet, and cool, as well as investing in a comfortable mattress and pillows. By optimizing our sleep environment, we can minimize disruptions and distractions that may interfere with our ability to fall asleep and stay asleep throughout the night.In addition to these lifestyle changes, it is essential to be mindful of our daily habits and behaviors that may contribute to staying up late. This includes limiting the consumption of caffeine and alcohol, avoiding heavy meals and stimulating activities before bedtime, and reducing screen time from electronic devices, such as smartphones, computers, and televisions, which emit blue light that can suppress the production of melatonin, a hormone that regulates sleep.In conclusion, bidding farewell to staying up late is a journey that requires commitment, discipline, and self-awareness. By understanding the negative impact of staying up late on our health, establishing a consistent sleep schedule, creating a sleep-conducive environment, and being mindful of our daily habits, we can take proactive steps towards improving our sleep quality and overall well-being. Let us embrace the importance of getting enough sleep and make the necessary changes to prioritize our health and happiness.Thank you.。
熬夜的危害与建议英语作文
熬夜的危害与建议英语作文The Harm of Staying Up Late and Suggestions。
Staying up late has become a common phenomenon in modern society, especially among young people. However, it brings about many negative effects on our health, study, and work. Therefore, we should take measures to avoid staying up late.Firstly, staying up late can lead to physical and mental problems. The lack of sleep can cause fatigue, headaches, and dizziness, and it can also weaken our immune system, making us more susceptible to diseases. Moreover, it can affect our mental health, causing anxiety, depression, and irritability.Secondly, staying up late can affect our academic and work performance. Lack of sleep can make us less focused and less productive, which can lead to poor grades or unsatisfactory work performance. It can also affect ourmemory and creativity, making it harder to retain information or come up with new ideas.To avoid staying up late, we should establish a regular sleep schedule. We should try to sleep and wake up at the same time every day, even on weekends. We should also avoid drinking caffeine or alcohol before bedtime, as they can disrupt our sleep. Additionally, we should create arelaxing bedtime routine, such as reading a book or taking a warm bath, to help us fall asleep.In conclusion, staying up late can have many negative effects on our health, study, and work. Therefore, we should take measures to avoid staying up late and establish a healthy sleep routine. Only by getting enough sleep can we maintain good physical and mental health, and achieve our academic and work goals.。
熬夜的危害英语作文加翻译
熬夜的危害英语作文加翻译The Hazards of Staying Up Late。
Staying up late has become a common phenomenon among young people. They tend to stay up late to finish their work, play computer games, watch TV shows, or chat with friends. However, staying up late can have serious consequences on our health and daily life.First and foremost, staying up late can cause fatigue and lack of concentration. When we don't get enough sleep, our body and mind will become exhausted, making itdifficult for us to focus on our work or studies. This can lead to poor academic performance or even accidents.Secondly, staying up late can weaken our immune system. Lack of sleep can lower our body's ability to fight off infections, making us more prone to illnesses. This can result in frequent colds, flu, and other health problems.Thirdly, staying up late can affect our mood and emotional well-being. When we don't get enough sleep, we may feel irritable, anxious, or depressed. This can affect our relationships with others and our overall quality of life.Moreover, staying up late can also lead to weight gain. Studies have shown that people who stay up late tend to consume more calories, especially from unhealthy snacks and drinks. This can lead to obesity and other health problems.In conclusion, staying up late may seem like a harmless habit, but it can have serious consequences on our health and daily life. It is important to prioritize our sleep and establish a regular sleeping pattern to ensure our physical and mental well-being.熬夜的危害。
劝人不要熬夜的演讲稿英文
劝人不要熬夜的演讲稿英文Dear friends,。
Today, I want to talk to you about the importance of getting enough sleep and why we should avoid staying up late at night. In our modern society, with the advancement of technology and the fast pace of life, it is becoming increasingly common for people to sacrifice their sleep in order to meet deadlines, socialize, or simply to indulge in entertainment. However, the truth is that lack of sleep can have serious consequences on our physical and mental health. Therefore, it is crucial for us to understand the negative effects of staying up late and to make a conscious effort to prioritize our sleep.First and foremost, staying up late disrupts our body's natural sleep-wake cycle, also known as the circadian rhythm. Our bodies are designed to follow a regular sleep pattern, and when we stay up late, we are essentially going against our biological clock. This can lead to a host of health problems, including fatigue, irritability, and decreased cognitive function. In the long term, it can also increase the risk of developing chronic conditions such as diabetes, heart disease, and obesity.Furthermore, staying up late can have a detrimental effect on our mental health. Sleep is essential for the brain to rest and rejuvenate, and when we deprive ourselves of sleep, it can lead to mood swings, anxiety, and depression. In addition, lack of sleep can impair our ability to concentrate and make decisions, which can have a negative impact on our work and personal life.Moreover, staying up late often leads to poor lifestyle choices, such as unhealthy snacking and excessive consumption of caffeine or alcohol. These habits can further exacerbate the negative effects of sleep deprivation and contribute to weight gain, digestive issues, and overall poor health.It is important to recognize that getting enough sleep is not a luxury, but a necessity for our overall well-being. Therefore, I urge you to prioritize your sleep and make an effort to establish a regular sleep schedule. This means going to bed and waking up at thesame time every day, even on weekends. It also means creating a relaxing bedtime routine and creating a comfortable sleep environment.In conclusion, I hope that I have been able to convince you of the importance of getting enough sleep and the detrimental effects of staying up late. I urge you to take this matter seriously and make a conscious effort to prioritize your sleep. Remember, a good night's sleep is essential for a healthy body and a sharp mind. Thank you for listening.Sincerely,。
别熬夜英语演讲稿范文
Ladies and gentlemen,Good evening. It is my great pleasure to stand before you today to discuss a topic that affects many of us in one way or another – the perils of staying up late, commonly known as "熬夜." In today's fast-paced world, where we are constantly bombarded with information and expectations, it is easy to fall into the habit of staying awake long past our body's natural bedtime. However, this seemingly harmless habit can have severe consequences on our physical, mental, and emotionalwell-being. Therefore, I urge you to consider the dangers of熬夜 and strive to embrace restful nights.First and foremost, let us address the most pressing concern: our health. Studies have consistently shown that lack of sleep can lead to a myriad of health issues. When we don't get enough rest, our immune system weakens, making us more susceptible to colds, flu, and other infections. Moreover, chronic sleep deprivation has been linked to an increased risk of chronic diseases such as diabetes, heart disease, and obesity. By neglecting our sleep, we are essentially putting our health at risk, which is something we cannot afford to do.Secondly, our cognitive functions suffer when we are sleep-deprived. Research has demonstrated that sleep plays a crucial role in memory consolidation, learning, and decision-making. When we don't get enough sleep, our brain's ability to perform these essential functions is compromised. This can lead to difficulties in concentrating, reduced productivity, and a higher likelihood of making mistakes. In the long run, this can have a detrimental impact on our careers and personal lives.Emotionally,熬夜 can also take a toll on us. Lack of sleep has been associated with increased levels of stress, anxiety, and depression. When we are tired, our emotional resilience diminishes, making us more prone to mood swings and emotional outbursts. This not only affects our relationships with others but also hampers our ability to cope withlife's challenges. By prioritizing sleep, we can maintain a healthier emotional state and better navigate the complexities of our lives.Furthermore,熬夜 often leads to poor lifestyle choices. When we are tired, we are more likely to crave unhealthy foods, skip workouts, and engage in other self-destructive behaviors. This cycle of poor sleep and poor health only exacerbates the problems we are trying to solve. By making sleep a priority, we can create a healthier lifestyle and improve our overall well-being.So, how can we break the cycle of熬夜 and embrace restful nights? Here are some practical tips:1. Establish a consistent sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends. This will help regulate your body's internal clock and improve the quality of your sleep.2. Create a relaxing bedtime routine: Engage in calming activities such as reading, meditation, or taking a warm bath to signal your body thatit's time to wind down.3. Limit exposure to screens: The blue light emitted by electronic devices can interfere with your sleep cycle. Try to avoid screens for at least an hour before bedtime.4. Make your bedroom sleep-friendly: Keep your bedroom cool, dark, and quiet. Invest in comfortable bedding and ensure that your mattress and pillows are supportive.5. Avoid caffeine and heavy meals before bedtime: These can disrupt your sleep and leave you feeling restless.6. Manage stress: Find healthy ways to cope with stress, such as exercise, mindfulness, or speaking with a professional.7. Seek professional help if needed: If you continue to struggle with sleep, consider consulting a healthcare provider to rule out any underlying conditions.In conclusion, the dangers of熬夜 are clear and far-reaching. By prioritizing sleep and making it a central part of our lives, we can improve our health, cognitive functions, emotional well-being, and overall quality of life. Let us not underestimate the power of restfulnights. Together, we can break the cycle of熬夜，and embrace a healthier, more balanced life.Thank you for your attention, and I hope you will consider the importance of sleep in your own lives. Good night, and may your nights be filled with rest and rejuvenation.。
熬夜的危害英语作文加翻译
熬夜的危害英语作文加翻译The Hazards of Staying Up Late。
Staying up late has become a common phenomenon in modern society. Many people, especially young people, stay up late for various reasons, such as entertainment, work, study, or socializing. However, staying up late has many hazards that can harm our health, performance, and well-being.Firstly, staying up late disrupts our biological clock, or circadian rhythm, which regulates our sleep-wake cycle, metabolism, and other physiological processes. When we stay up late, we delay our bedtime and wake up time, which can lead to insomnia, fatigue, irritability, and mood swings. Moreover, staying up late can affect our appetite, digestion, and weight, as our body may crave more food, especially junk food, and store more fat, due to hormonal imbalances.Secondly, staying up late can impair our cognitive and emotional functions, such as attention, memory, creativity, and empathy. Studies have shown that sleep deprivation can reduce our brain activity, especially in the prefrontal cortex, which is responsible for executive functions, decision-making, and self-control. As a result, we may make more mistakes, have poorer judgment, and be more impulsive or emotional. Moreover, staying up late can affect our social skills and relationships, as we may feel less motivated, communicative, or empathetic towards others.Thirdly, staying up late can increase our risk of developing various health problems, such as cardiovascular diseases, diabetes, obesity, depression, anxiety, and even cancer. Sleep deprivation can affect our immune system, inflammation, and stress response, which can weaken our body's defense mechanisms and increase our susceptibility to diseases. Moreover, staying up late can expose us to more environmental and social stressors, such as noise, light, pollution, and conflicts, which can further harm our health and well-being.Therefore, it is essential to avoid staying up late as much as possible, and to adopt healthy sleep habits, suchas maintaining a regular sleep schedule, avoiding caffeine, alcohol, and nicotine before bedtime, creating acomfortable and dark sleeping environment, and engaging in relaxing activities, such as reading, meditating, or taking a warm bath. By doing so, we can improve our sleep quality, enhance our performance, and protect our health and well-being.熬夜的危害。
有关不要熬夜的英文演讲稿三篇
有关不要熬夜的英文演讲稿三篇有关不要熬夜的英文演讲稿三篇熬夜不是正常的生活规律,对于思维、记忆力以及皮肤、视力、心脑血管均有不好的影响。
你知道有关不要熬夜的英文演讲稿有哪些吗?下面是职场WTT整理的有关不要熬夜的英文演讲稿，欢送大家阅读分享借鉴。
有关不要熬夜的英文演讲稿1Do you always work or study until midnight?Do you often hang out or spend much time in pubs at late night?If you answered yes to either of these questions, you are unfortunately one of the large groups of people who always stay up late. Because of the fierce petition in the society, it seems that everyone has endless work to do and twenty-four hours per day is not enough. Therefore, an increasing number of people stay up late in order to finish the mountainous work. Besides, lots of young people enjoy entertaining at late night. However, many of them are still not awareof the bad effects of staying up late. In fact, it does severe harm to us in three aspects, namely physical health, work efficiency and mental stress.In the first place, staying up late badly impacts on our physical health condition. The human adrenal cortex hormone and growth hormone, which are vital substances for human body, only secrete at night. The former secretes before the dawn facilitating the carbohydrate metabolism and protecting the development of muscle function. The latter only secretes after sleeping. It can improve the growth of the young and slow down the aging of the elderly. However, if people often stay up late, the secretion of these two substances will be gravely impacted. Finally, our health condition will be degraded. It can cause a variety of harms to human body. Normally, frequent staying up late will lead to fatigue and degraded immunity. People may easily get sick when the weather gets a little bit colder or hotter. In addition, it can also cause headache. People may feel heavy in the brain and dizzy for a whole day. Besides, thefertility of both male and female will be impacted.For women, it will affect the secretion of female hormones and the quality of ova. It also tends toaffect the menstrual cycle. For men, both the quality and quantity of sperm will be impacted. What is more, staying up late can also damage people’s eyesight, skin and memory capacity, and cause black eyes as well.Furthermore, it negatively impacts on the work efficiency. On the one hand, owing to the disfort of your health as mentioned above, you may feeldistracted from the work. On the other hand, becauseof the decrease of the memory capacity, your work efficiency will be lower, which means that you may not plete the things as you want. Assume that you are a university student and you plan to review for your psychology examination next week after tomorrow’s class. Nevertheless, you stayed up late yesterday for some reason. Therefore, you probably be late for tomorrow’s class or even skip it. Thus, you must find other time to pensate for it. Afterwards, when preparing your examination, you may feel headache andcannot concentrate on it, thus having difficulty memorizing and understanding the psychological terms and principles. Therefore, your schedule for reviewing chapter 2 and chapter3 will be changed. You can only review chapter 2 and may not finish chapter 3. However, in order to finish reviewing on time, you are morethan likely to stay up late again. Then, you will bein the vicious cycle and your work efficiency will be lower and lower.What is also noticeable is that staying up latecan bring about mental stress. Since your work efficiency is lower, you probably doubt yourself whether you are a capable person or not. You may think you are not so smart as others and even fear yourself that you can hardly get a good grade in your psychology examination, which makes you feel more anxious and upset. Besides, if you frequently stay up late, you definitely look tired and in low spirits. Therefore, when working on a group project, maybe nobody wants to be in the same group with you, a low-efficient and anxious person. Thus, you will feelseparated from others, which possibly makes you more stressed and upset.In conclusion, although we have a lot of work to do and various activities to participate in, staying up late is by no means a good choice for us. It badly impacts on our physical health, lowers our work efficiency and makes us stressed and anxious. Faced with too much work, we should make good arrangements in advance and maintain a healthy lifestyle.有关不要熬夜的英文演讲稿2Health is far more important than wealth and wisdom.Good health enables us to enjoy our life and achieve what we hope for in our career.On the contrary,poor health tends to deprive us of our interest in everything around us.How to stay healthy concerns everyone,though we have advancedmedicine.When we discuss this,some fundamental principles should be brought in mind.Firstly,it is very important for us to take more fruits and vegetables because they provide vitamins and they help in the process of digestion.Secondly,wehave to keep a balanced diet and maintain regular eating habits.Proper nutrition is important for good health.Avoid food with lots of sugar and fat.Eat plenty of foods high in protein.Thirdly,we?d better do morning exercise every day,do sports frequently to make our bodies strong.Besides,we have to avoid too much work pressure.Getting too tired all the time may definitely weaken our defense system,making us get sick easily.Finally,we have to get rid of those bad habits that damage our health,such as drinking and smoking.In conclusion,if we stick to things according to the aspects mentioned above,we?ll lead a healthy life and bee as fit as a fiddle.有关不要熬夜的英文演讲稿3Nowadays, many young people like to stay up, because there are a lot of night activities that attract them.As these young people work in the office in the daytime, so they need to hang out and find some fun at night, which leads to stay up. Recently, a 26 yearsold girl was diagnosed with cancer. When she got to know it, s he just couldn’t believe it. As she was young and beautiful, the fate must play joke on her.She started to take a look back at her passed days. She overworked and always stayed up. How regretful she was. If given chance again, she would not stay up. Young people believe that as they are young so theycan ignore these problems.Staying up is like mitting suicide gradually, for health, sleep early.。
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In 1965,17-year-old high school student, Randy garner, stayed awake for 264 hours, that's 11 days to see how he ' d cope without sleep.在1965年，17岁的高中生兰迪•格纳(Randy Garner)保持了264小时的清醒状态，累计11天，来看看他是如何怎么保持清醒的。
On the second day, his eyes stopped focusing. Next ,he lost the ability to identify objects by touch. by day three, Garner was moody and uncoordinated.At the end of the experiment, he was struggling to concentrate, has trouble with short-term memory, became paranoid, and started hallucinating.第二天，他的眼睛已经无法聚焦了(看清东西) 。
然后，他失去了依靠触摸来识别物体的能力。
到了第三天，格纳变得喜怒无常，动作无法协调。
在实验结束时，他很难集中精力，短期记忆也出现了问题，变得易怒，并开始产生幻觉。
Although Garner recovered without long-term psychological or physical damage. for others, losing shut eye can result in hormonal imbalance, illness, and, in extreme cases, death. We 're only beginning to understand why we sleep to begin with but we do know is essential.尽管格纳痊愈了，没有留下长期的生理或和心理后遗症。
但对另一些人来说，失去睡眠会导致荷尔蒙失衡、生病，甚至在极端情况下会导致死亡。
我们才刚刚开始明白为什么我们要睡觉，但我们不知道睡眠是至关重要的。
Adults need seven to eight hours of sleep at night, and adolescents need about ten. we grow sleepy due to signals from our body telling our brain we are tired, and signals from the environment telling us it's dark outside.成年人每晚需要7到8个小时的睡眠，而青少年大概需要10 小时。
我们变困是因为我们的身体发出了暗示，告诉我们的大脑“我们累了” ，环境中的信号告诉我们外面天黑了。
The rise in sleep-inducing chemicals, like adenosine and melatonin, send us into a light doze that grows deeper, making our breathing and heart rate slow down, and our muscles relax. This non-REMsleep is whe n DNAis repaired and our bodies replenish themselves for the day ahead.像腺苷和褪黑素这样的诱发睡眠的化学物质的增加，会使我们进入更深的睡眠状态，使我们的呼吸和心率减慢我们的肌肉也会放松。
DNA在这段非快速眼动睡眠期被修复，我们的身体也补充能量，以准备迎接新的一天。
In the United States, it's estimated that thirty percent of adults and sixty and six percent of adolescents are regularly sleep-deprived. this isn't just a minor inconvenience.Staying awake can cause serious bodily harm. when we lose sleep, learning, memory, mood,and reaction time are affected.在美国，大概有30%的成年人和66%的青少年经常睡眠不足。
这不仅仅是一个小小的不便，长期保持清醒会导致身体受到严重的伤害。
当我们睡眠不足时，学习、记忆、情绪和反应能力都会受到影响。
Sleeplessness may also cause inflammation, halluciations, high blood pressure,and it ' s even been linked to diabetes and obesity. in 2014, at devoted soccer fan died after staying awake for forty eight hours to watch the world cup. while his untimely death was due to a stroke.studies show that chronically sleeping fewer than six hours at night increases stroke risk by four and a half times compared to those getting a consistent seven to eight hours of shut eye.失眠也可能引起炎症、幻觉、高血压，甚至糖尿病和肥胖也跟它有关。
2014 年，一个铁杆球迷因为连续48 小时观看世界杯而死亡。
虽然他是因为中风而“英年早逝” 。
研究表明，长期每天睡眠不足六小时，相对那些每晚保持7 到8 小时睡眠的人来说，中风的风险要高出 4.5 倍。
For a handful of people on the planet who carry a rare inherited genetic mutation, sleeplessness is a daily reality. this condition, known as fatal familial insomnia, places the body in a nightmarish state of wakefulness,forbidding it from entering the sanctuary of sleep.Within months or years, this progressively worsening condition leads to dementia and death.对于世上少数带有罕见基因突变的人来说，失眠是家常便饭。
这种症状被称为致命性家族失眠症，使身体处于噩梦般的清醒状态，防止患者进入睡眠这个庇护所。
在几个月或几年内，这种情况逐渐恶化导致痴呆或死亡。
Howcan sleep deprivation cause such immense suffering? scientists think the answer lies with the accumulation of waste products in the brain.失眠是怎么造成如此巨大的痛苦？科学家认为答案是：代谢物在大脑中的累积。
During our waking hours, our cells are busy up using our day' s energy sources, which get broken down into various byproducts, including adenosine. as adenosine builds up,it increases the urge to sleep,also known as sleep pressure. in fact, caffeine works by blocking adenosine ' s rec eptor pathways. other waste products also build up in the brain, and if they're not cleared away, they collectively overload the brain and are thought to lead to the many negative symptoms of sleep deprivation.在我们醒着的时候，我们的细胞正忙着消耗我们一天的能量，这些能量被分解成各种副产品，包括腺苷。
随着腺苷的积累，它会增加困倦感。
事实上，咖啡因就是通过阻断腺苷的受体通路而起作用的。
其他的代谢物也会在大脑中堆积，如果它们没有被清理出去，它们就会集聚在一起，导致大脑和思想超负荷运作，并导致各种失眠症状。
So, what's happening in our brain when we sleep to prevent this? Scientists found something called the lymphatic system, a clean-up mechanism that removes this buildup and is much more active when we're asleep. it works by using cerebrospinal fluid to flush away toxic by products that accumulate between cells. Lymphatic vessels, which serve as pathways for immune cells, have recently been discovered in the brain, and they may also play a role in clearing out the brains daily waste products.那么，在我们睡觉的时候，大脑是如何防止这些发生了的呢？科学家们发现了一种叫做淋巴系统的东西，这是一种清除这种积聚物的清扫系统。