有冇人可以幫翻譯以下兩段文字(中文to英文),, thx!! (急)

Do not have enough sleep for a long time , on people's health , spirit , intelligence and mood , will all cause very great influence, produce memory and fails , apt to be tired , angry , irritable and depressed etc.; When being serious, it is easy because spirit laxes , absent minded, it is unable to study and work attentively to cause; Or can cause the contingency while driving; And the easy resistance of person not having enough sleep drops, it is apt to fall ill.

Even a sleep expert sends out the alert news, it may make people become ' stupid ' to have enough sleep for a long time.

1. Go to bed and get up regularly. (But there should be perseverance ! !)
2. Arrange the quiet sleep environment and comfortable bedding. Because the dazzling light will make people difficult to fall asleep.
3. Avoid drinking stimulating drinks , such as coffee , thick tea ,etc. before sleeping. Because easy insomnia.
4. Don't be too full or too hungry before sleeping.
5. Cast aside everything and was planned and kept happy before sleeping.
6. Have right amount sport to the limit every day, each week at least 3 times. Can keep fit, can also reduce weight, why not do it?

長期睡眠不足，對人的身體、精神、心智及情緒，都會造成很大的影響，產生記憶力減退、容易疲倦、生氣、暴躁及沮喪等現象；嚴重時，容易因精神渙散、注意力不集中，導致無法專心學習和工作；或駕駛時會引發意外事故；而且睡眠不足的人容易抵抗力下降，容易生病。

甚至有睡眠專家發出警訊，長期睡眠不足可能使人變「笨」。

1. 定時上床及起床。 (不過要有恆心!!)
2. 安排寧靜的睡眠環境及舒適的寢具。因為刺眼的光線會令人難以入睡。
3. 睡前避免飲用咖啡、濃茶等刺激性飲品。因為容易失眠。
4. 睡前不要太飽或太餓。
5. 睡前拋開一切計畫和保持心情舒暢。
6. 每日盡可能有適量運動，每星期最少三次。既能保持健康，又可以減肥，何樂而不為?




Long-term sleep insufficient, to person's body, spirit, mental andmood, can have the very tremendous influence, has the memory to drop,to be easy weary, to be angry, hot tempered and is depressed and so onthe phenomenon; When serious, is easy because the spirit to be lax,the attention is not centralized, causes to be unable wholly absorbedto study and the work; Or when driving can initiate the accident;Moreover the sleep is insufficient the person easy resistivity todrop, is easy to fall ill.

Even has the sleep expert to send out the danger signal, the long-termsleep insufficient possibly causes the person to change "is stupid".

1. fixed time goes to bed and gets out of bed. (Only must have theperseverance! !)

2. arrangements tranquil sleep environment and is comfortable 寢具.Because the dazzling light can make one go to sleep with difficulty.

3. Front rests avoids drinking with coffee, strong tea and so onirritant the drinks. Because is easy to lose sleep.

4.Front rests do not have too full or too is hungry.

5.Front rests abandons all plans and the maintenance has ease ofmind.

6. as far as possible has the right amount movement every day, eachweeks of least three. Both can maintain the health, and may loseweight, why not?

長期睡眠不足，對人的身體、精神、心智及情緒，都會造成很大的影響，產生記憶力減退、容易疲倦、生氣、暴躁及沮喪等現象；嚴重時，容易因精神渙散、注意力不集中，導致無法專心學習和工作；或駕駛時會引發意外事故；而且睡眠不足的人容易抵抗力下降，容易生病。

甚至有睡眠專家發出警訊，長期睡眠不足可能使人變「笨」。

1. 定時上床及起床。 (不過要有恆心!!)
2. 安排寧靜的睡眠環境及舒適的寢具。因為刺眼的光線會令人難以入睡。
3. 睡前避免飲用咖啡、濃茶等刺激性飲品。因為容易失眠。
4. 睡前不要太飽或太餓。
5. 睡前拋開一切計畫和保持心情舒暢。
6. 每日盡可能有適量運動，每星期最少三次。既能保持健康，又可以減肥，何樂而不為?
The long-term sleep is insufficient, to human's body, spirit, mental and mood, can have the very tremendous influence, has the memory to drop, easy weary, to be angry, hot tempered and depressed and so on the phenomena; When serious, because easy the spirit lax, the attention not to be centralized, causes to be unable to study and the work devotionally; Or when driving can initiate the accident; Moreover the sleep is insufficient the human easy resistivity to drop, easy to fall ill.

Even has the sleep expert to send out the danger signal, the long-term sleep insufficient possibly causes the human to change “stupid”.

1. Go to bed and get up regularly. (But there should be perseverance ! !)
2. Arrange the quiet sleep environment and comfortable bedding. Because the dazzling light will make people difficult to fall asleep.
3. Avoid drinking stimulating drinks , such as coffee , thick tea ,etc. before sleeping. Because easy insomnia.
4. Don't be too full or too hungry before sleeping.
5. Cast aside everything and was planned and kept happy before sleeping.
6. Have right amount sport to the limit every day, each week at least 3 times. Can keep fit, can also reduce weight, why not do it?