For some, a perfect night's sleep is a very rare. We live in an era where we're realising the importance of sleep and trialling myriad methods in the pursuit of a perfect slumber.

对于一些人来说，夜里有一个完美的睡眠是非常难的。我们生活在一个意识到睡眠重要性的时代，为了追求完美的睡眠，我们尝试了无数的方法。

Myriad：无数的；种种的

Supermodel Elle Macpherson deems seven hours of shut-eye ideal, and has shared six steps she follows every night to ensure she gets it.

超级名模Elle Macpherson认为7个小时的睡眠时间是最理想的，她分享了自己每晚遵循的6个步骤，以确保自己能得到好的睡眠。

Shut-eye：睡眠

In a column for UK magazine, Get The Gloss, the 54-year-old reveals her detailed routine, as well as some new focuses for the year which she doesn't want to end 2019 without achieving.

英国杂志《Get The Gloss》的一篇专栏文章中，54岁的Elle Macpherson透露了自己详细的日程安排，以及她希望在2019年底前实现的一些新目标。

Routine：常规；日常工作；例行公事

Rather than focusing on resolutions, she says she focuses on "New Year's solutions", to create a better version of oneself. MacPherson says it's not too late to change things up, noting February and the Chinese New Year is a great time to start.

她说，她希望在新的一年让自己变得更加美好。MacPherson说，现在改变现状还为时不晚，2月和中国新年是一个很好的开始。

She shared she's improved her sleep drastically and has learned how to prioritise it in recent years, now proudly calling herself a "'solid seven-hours-a-night girl".

她说自己的睡眠质量有了很大的提高，近年来也学会了优先考虑睡眠，现在她自豪地称自己是“每晚睡7个小时的女孩”。

Drastically：彻底地；大幅度地

"I learned from my nutritional doctor Dr Simone Laubscher PhD, that the outer or top layer of our skin comprises tightly-packed dead skin cells which are constantly shed throughout the day," she wrote in the column.

“我从我的营养医生Simone Laubscher博士那里了解到，我们皮肤的表层由紧密堆积的死皮细胞组成，这些死皮细胞一天都在脱落，”她在专栏中写道。

Tightly-packed：紧凑的

Shed：摆脱；去除；蜕落

"During deep sleep, the skin's metabolic rate speeds up, which helps with repair. Whether it's damage from factors such as ultraviolet rays or internal toxic overload from too many late nights, we really do need our "beauty sleep"."

深度睡眠时，皮肤的新陈代谢速度加快，有助于修复。无论是紫外线等因素造成的伤害，还是夜不能寐造成的体内毒素过多，我们都需要“美容觉”。

Metabolic：变化的；新陈代谢的

Ultraviolet ray：紫外线

Toxic：有毒的；中毒的

When she met Dr Laubscher, she was operating on four hours a night, in a state of exhaustion, stressing her adrenal glands to the point of burnout, she explained to Well + Good magazine.

她在接受Well + Good杂志采访时解释说，当她见到Laubscher博士时，她每天晚上都要工作4个小时，处于精疲力竭的状态，肾上腺的压力已经到了精疲力竭的程度。

Exhaustion：枯竭；耗尽；精疲力竭

Adrenal gland：肾上腺

From the slightly ridiculous to entirely manageable, here are Elle MacPherson's six tips for getting a better night's sleep.

下面是Elle MacPherson关于改善夜间睡眠的六条建议。

1. Fresh air

Her first golden rule is that to guarantee getting her necessary "beauty sleep", she makes sure she spends time outside every day and breathes in enough fresh air.

1. 新鲜空气

她的第一条金玉良言是，为了保证必要的“美容觉”，她要确保每天花时间在户外，呼吸足够的新鲜空气。

Guarantee：保证；担保

2. Infrared sauna

As well as time outdoors, she spends time in her "personal infrared Therasage sauna" to assist with flexibility, pain, stress and circulation irregularities.

2. 远红外线桑拿

除了户外活动的时间，她还会花时间在“个人红外线Therasage桑拿”中，以帮助身体恢复灵活性、缓解疼痛、缓解压力和改善血液循环不规律。

Flexibility：灵活性；弹性；适应性

Irregularity：不规则；无规律；不整齐

3. Early dinner

She has dinner by 6pm, which gives her digestive system a long period to fast overnight, and then also eats breakfast later so the break period she doesn't eat for is a lengthy amount of time.

3. 早一点吃晚饭

她晚上6点吃晚饭，这让她的消化系统有很长一段时间可以整晚禁食，然后再吃早餐，所以休息时间很长。

Digestive：消化的；和消化有关的

4. Sleep well tea

"For quality beauty sleep, I brew a pot of Welleco Sleep Well Calming tea and spritz my pillows with Sleep Welle Calming Mist," she explained. "The lavender scent really adds to the sense of calm before I go to bed."

4. 安神茶

她解释说：“为了获得高质量的美容觉，我煮了一壶安神茶(Welleco Sleep Well Calming tea)，并在枕头上喷上安神喷雾(Sleep Welle Calming Mist)。薰衣草的香味确实让我在睡觉前更加平静。”

Brew：酝酿；酿制（啤酒）；沏（茶）

Spritz：喷洒

Lavender：薰衣草；淡紫色

5. Scent

MacPherson spritzes her pillows with a lavender scent, which according to research adds to creating a sense of calm before bed.

5. 香味

MacPherson在她的枕头上喷上薰衣草的香味，根据研究，这能增加睡前的平静感。

6. Secret pose

If she's struggling to put her mind and body at ease, she'll lie on the floor on her back, with her legs up against a wall and arms stretched out (think viparita karani for the yogis reading) which claims to have instant meditative effects.

6. 秘密姿势

如果她努力让自己的身心放松，她就会躺在地板上，双腿靠在墙上，伸出双臂，据说这能立即产生冥想效果。

Meditative：冥想的，沉思的

Macpherson says without fail, five minutes later, she'll be ready for a good night's sleep.

Macpherson说，毫无疑问，五分钟后，她就可以睡个好觉了。

Macpherson also shared her wellness goals for the year: adding celery juice to her beauty regime, growing her own organic vegetables and mixing up her fitness a bit more.

Macpherson还分享了她今年的健康目标：在她的美容计划中加入芹菜汁，自己种植有机蔬菜，让自己的健康更有活力。

Celery juice：芹菜汁

Regime：政体；组织方法；管理体制

And that's in addition to a line up of other health and wellbeing activities such as kite surfing, listening to more podcasts and ticking off some of her bucket list destinations, including Antarctica, Patagonia and the Galapagos.

除此之外，她还安排了一系列其他有益身心健康的活动，比如风筝冲浪、收听更多播客，她也列举了一些她的遗愿清单上的目的地，包括南极洲、巴塔哥尼亚和加拉帕戈斯群岛。

In addition to：除...之外

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记得复习：

【读新闻学英语】把5个月大的婴儿留在车里，这位新西兰妈妈跑去玩老虎机，这是亲妈吗？

【读新闻学英语】母亲活生生把2个月大的健康儿子饿死，还想着如何洗脱罪名！

【读新闻学英语】女子以为“亲人”无抢救希望而同意拔掉呼吸机，没想到死者竟然是陌生人！

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