A riddle: Bob and Bill are roommates and best friends.They eat the same food, have similar jobs and they recently started doing the same workouts together, too. The only difference between them, it seems, is sleep schedules: While Bob gets a solid 7 to 8 hours each night, Bill has an erratic sleep schedule and doesn’t get enough shut-eye.
问题：Bob和Bill是室友也是最好的朋友。他们每天都吃相同的食物，做相同的工作。最近他们还开始一起做相同的运动。二人唯一的不同在于睡眠时间。Bob每晚会固定睡眠7到8个小时，而Bill每天睡眠不规律，经常缺乏休息。
Can you guess why their shared exercise and nutrition regimen is successful for Bob and not for Bill?
你能猜出来为什么他们相同的健身和饮食养生计划对Bob见效，而对Bill没用吗？
The only difference is sleep. While Bill and Bob are made up, the results of their circumstances are aren’t. If you want your lifestyle changes to reflect in the way you look , sleep is the key.
唯一的差别就是睡眠。尽管Bob和Bill只是两个虚构人物，但是他们的结果却是真实的。你如果希望改变自己的生活从而带来自己外观的改变，睡眠是关键一步。
As The Washington Post pointed out this week, a growing body of research points to the fact that skimping on sleep can lead to weight gain, an increase in injuries and a decrease in testosterone levels, which is often associated with depression and bone density loss.
正如华盛顿邮报本周指出，大量的研究得出一个结论，即睡眠不足不仅会导致体重和受伤害的几率增加，还会导致体内睾酮水平降低，这些都会造成抑郁症以及骨密度下降等不良影响。
During deep sleep, the body’s muscles recover, repairing tissue torn during workouts, and the brain creates memories and clears out toxins. Without these processes, you’re exercising and feeding a faulty machine.
在深度睡眠状态下，身体肌肉会自动修复锻炼时拉伤的组织。大脑会产生记忆细胞，排出毒素。缺少这些过程，你的身体无论是在锻炼方面还是饮食方面都会出故障。
“Many people think you build [muscle] in the gym, but you actually build when you sleep,” Chirjeev Sawhney, a personal trainer and fitness manager at a Gold’s Gym in Arlington, told the Post. “It’s when you repair that broken tissue that you get stronger,” Sawhney said.
Chirjeev Sawhney是Arlington地区黄金健身房的私人教练和管理者，他告诉邮报说到：“许多人认为锻炼才可以塑造肌肉，实际上我们都是在睡眠中塑造的。只经历过修复受伤组织过程，你才会更强壮。”
If the fact that sleep makes your physical fitness more achievable isn’t enough, consider its many other benefits: Quality sleep can make you better at your job. It can extend your lifetime. It’ll make you more likable. It’s time to get the sleep you deserve. You have nothing to lose (except maybe a few pounds).
如果睡眠能够使得健身收获更大这个事实不足以说服你，那想想睡眠其他的好处吧。高质量的睡眠可以使人们更加高效的工作，更加长寿，更加迷人。是时候补补觉了，你已经没有什么可以损失的了（当然可以掉点肥肉）。
