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Five things you probably didn't know about sleep, with Dr Ronx.
关于睡觉，你可能不知道的五件事。让我们和朗克斯医生一起看一下。
What is sleep and why do we need it?
什么是睡觉，我们为什么需要睡觉？
I love this question because kids and young people often ask me, "Why do we have to sleep?"
我喜欢这个问题，因为孩子们和年轻人经常会问我：“我们为什么要睡觉？”
So sleep is really important because when we're sleeping our body's healing, our immune system is replenishing, we're digesting food, our muscles are relaxing, our brain is also working out what we've been doing during the day and that often comes about in dreams.
睡觉真的很重要，因为当我们睡觉的时候，我们的身体在愈合，我们的免疫系统在补充，我们在消化食物，我们的肌肉在放松，我们的大脑也在复盘我们白天做了什么，而这通常发生在睡梦里。
How important is sleep for children?
睡眠对孩子有多重要？
Sleep is so important for children because there's a lot of things your body needs to do during the day.
睡眠对孩子来说非常重要，因为白天你的身体需要做很多事情。
One of the most important things is being at school, and being at school takes a lot of brain energy.
最重要的一件事就是上学，而上学需要大量的脑力。
You've got to get to school really early in the morning, you've got to make sure you've had breakfast, you've got to work in class and then there's play time, and then there's eating, and then there's talking to your friends, and then there's making sure that you answer questions in class.
你早上要很早到学校，你要确保吃过早餐，在课堂上学习，然后是游戏时间，然后是吃饭，然后和朋友聊天，然后确保在课堂上回答问题。
And so all those body functions require you to be really rested, so sleep is really important for children because it prepares you for the day ahead.
所有这些身体机能都需要你得到充分的休息，所以睡眠对孩子们来说非常重要，因为它能让你为接下来的一天做好准备。
How much sleep should kids get?
孩子应该睡多久？
I would say that children from about 6-12 years old should get about 9-12 hours -- it's really important. 9 to 12 hours of good quality sleep.
我认为6-12岁的孩子应该睡9-12个小时--这非常重要。9到12小时的高质量睡眠。
What happens to people when they sleep?
人们睡觉时会经历什么？
So, great question! There are quite a few stages of sleep but, important to know is that there's light sleep.
好问题！睡眠有几个阶段，但重要的是要知道有浅睡眠。
So just as you're going to sleep someone could tap you on the shoulder and you'll wake up.
就是在你刚刚睡觉的时候，有人轻拍你的肩膀，你就会醒来。
And then there's a deeper sleep where our eyes are actually moving really rapidly under our closed eyelids and that's called REM sleep -- rapid eye movement sleep.
然后是深度睡眠，我们的眼球在闭着的眼皮下快速移动，这被称为REM睡眠--快速动眼睡眠。
And in that sleep we're dreaming and then as we come out of that it becomes lighter sleep again and that's when we either wake up by ourselves and enjoy the day or someone can wake us up in the morning and we wake up and we feel really replenished.
在这一睡眠阶段，我们会做梦，醒来后又会进入浅睡眠，我们要么自己醒来，享受这一天，要么是有人在早上叫醒我们，我们醒来后会觉得精力充沛。
What should we avoid doing before bedtime to help us sleep?
睡前我们应该避免做什么，才有助于我们入睡呢？
No electronics, exercise is amazing but not before bed, large meal not before bed, a heavy drink not before bed.
不要用电子产品，运动很神奇，但不要在睡前做，不要在睡前吃大餐，不要在睡前喝很多酒。
Having a bedtime routine is amazing like a warm bath, shower, a light book, and maybe you can just talk to your parent before you go to sleep. Those are my top tips.
有一个睡前习惯是很棒的，比如洗个热水澡，淋浴，看一本轻松的书，也可以在睡觉前和你的父母聊聊天。以上这些就是我的实用建议。
