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Nie mogłem uwierzyć, ile śmieci zgromadził w swoim garażu. începe să înveți
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I couldn't believe how much junk he has accumulated in his garage.
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Ma problem ze spłatą długu. începe să înveți
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He's having trouble paying off his debt.
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Musi wykonać dwie prace, żeby wyjść z długów. începe să înveți
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He has to work two jobs so that he can get out of debt.
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Staram się unikać tłustych potraw, ponieważ właśnie zaczęłam nową dietę. începe să înveți
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I'm trying to avoid fatty foods because I just started a new diet.
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Pielęgniarki noszą rękawiczki, aby uniknąć fizycznego kontaktu z pacjentami începe să înveți
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Nurses wear gloves to avoid physical contact with their patients
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Jestem dość zmęczona, więc ucinam sobie krótką drzemkę. începe să înveți
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I'm quite tired, so I'm going to take a short nap.
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Moje wzorce snu nie zmieniły się zbytnio odkąd byłam nastolatką. începe să înveți
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My sleeping patterns haven't changed very much since I was a teenager.
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Czujesz się zmęczonym? „Deficyt snu” może być temu winny. începe să înveți
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Feeling Tired? 'Sleep Debt' May Be to Blame
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Większość dorosłych potrzebuje od siedmiu do dziewięciu godzin snu na dobę. începe să înveți
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Most adults need seven to nine hours of sleep a night.
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Czy otrzymujesz odpowiednią kwotę — czy może gromadzisz „dług snu”? începe să înveți
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Are you getting the right amount — or could you be accumulating "sleep debt"?
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Według Sleep Foundation, dług snu to różnica między ilością snu, której potrzebujesz, a ilością, którą otrzymujesz. începe să înveți
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According to the Sleep Foundation, sleep debt is the difference between the amount of sleep you need and the amount you get.
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Tak więc, jeśli twoje ciało potrzebuje dziewięciu godzin snu każdej nocy, a ty śpisz tylko sześć, masz dług na trzy godziny snu. începe să înveți
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So, if your body needs nine hours of sleep every night and you only get six, you have three hours of sleep debt.
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Podobnie jak zwykły dług, dług snu może się kumulować. începe să înveți
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Much like regular debt, sleep debt can accumulate.
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Tak więc, nawet jeśli kładziesz się spać zaledwie 30 minut później niż zwykle na kilka dni, może to szybko się zsumować. începe să înveți
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So, even if you go to sleep just 30 minutes later than usual for a few days, it can quickly add up.
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Wiele osób próbuje spać w weekend, aby odzyskać dług. Ale nie jest jasne, czy te dodatkowe godziny pomogą. începe să înveți
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Many people try to sleep on the weekend to recover from sleep debt. But it's not clear if those extra hours help.
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Dodatkowy odpoczynek może nawet wywołać fałszywe wrażenie, że się zregenerowałeś, gdy naprawdę pozostało Ci więcej niedoboru snu. începe să înveți
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The extra rest could even give you a false feeling that you've recovered when you really have more sleep debt left.
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Badanie z 2016 roku wykazało, że powrót do swojego cyklu snu po zaledwie 60 minutach straconego snu może zająć do czterech dni. începe să înveți
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A 2016 study found that it can take up to four days to recover from just 60 minutes of lost sleep.
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Co więc możesz zrobić, aby odzyskać dług snu? începe să înveți
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So, what can you do to recover from sleep debt?
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Fundacja Sleep w pierwszej kolejności zaleca kładzenie się do łóżka i wstawanie o tej samej porze każdego dnia, nawet w weekendy. Pomaga to również przede wszystkim uniknąć zadłużenia snu. începe să înveți
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The Sleep Foundation first recommends trying to go to bed and get up at the same time every day, even on weekends. This also helps avoid sleep debt in the first place.
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Możesz także spróbować powoli wydłużać czas snu, o 15-30 minut dziennie, aż uzyskasz odpowiednią ilość. începe să înveți
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You might also try increasing your sleep time slowly, by 15-30 minutes a night, until you get the right amount.
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Pomocne mogą być również popołudniowe drzemki, zwłaszcza jeśli praca utrudnia spanie każdej nocy o tej samej porze. începe să înveți
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Afternoon naps may also help, especially if your work makes it difficult to sleep at the same time each night.
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Prowadzenie dziennika snu może również pomóc w odnalezieniu wzorców wpływających na sen. începe să înveți
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Keeping a sleep diary might also help you find patterns that are affecting your sleep.
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A jeśli naprawdę potrzebujesz pomocy, powinieneś porozmawiać z lekarzem. începe să înveți
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And if you really need help, you should talk to your doctor.
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începe să înveți
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Czy spanie w weekendy to skuteczny sposób na odzyskanie długu do snu? începe să înveți
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Is sleeping in on weekends an effective way to recover from sleep debt?
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Jak długo może potrwać powrót do zdrowego cyklu spania po 60 minutach utraconego snu, zgodnie z badaniem z 2016 roku? începe să înveți
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How long can it take to recover from 60 minutes of lost sleep, according to a 2016 study?
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Jakie są twoje przemyślenia na temat koncepcji zadłużenia snu? începe să înveți
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What are your thoughts on the concept of sleep debt?
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Ile snu potrzebujesz, aby czuć się wypoczętym? Jak często śpisz w takiej ilości? începe să înveți
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How much sleep do you need to feel rested? How often do you get this amount of sleep?
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Czy kiedykolwiek prowadziłeś pamiętnik snu? Jeśli tak, czy uznałeś to za pomocne? Jeśli nie, czy rozważyłbyś zachowanie jednego? începe să înveți
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Have you ever kept a sleep diary? If so, did you find it helpful? If not, would you consider keeping one?
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Jak z biegiem czasu zmieniły się twoje wzorce snu? începe să înveți
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How have your sleeping patterns changed over time?
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Jaki był najdłuższy czas bez snu? începe să înveți
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What's the longest you've ever gone without sleeping?
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Czy znasz kogoś, kto często narzeka na zmęczenie? începe să înveți
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Do you know anyone who often complains about being tired?
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O której byś wstał, gdybyś nie musiał iść do pracy lub szkoły? începe să înveți
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What time would you get up if you didn't have to go to work or school?
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Jak często drzemię? O jakiej porze dnia wolisz to robić? începe să înveți
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How often do you nap? What time of day do you prefer to do it?
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Szczęście polega na wystarczającej ilości snu. — Robert A. Heinlein. Co sądzisz o tym stwierdzeniu? începe să înveți
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Happiness consists of getting enough sleep. — Robert A. Heinlein. What do you make of this statement?
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