冬日驾驶安全（中英译）

Winter can strike suddenly and severely.  In extremely bad weather the best advice is to stay off the road. If you must drive, make sure you are prepared for the conditions.

In winter it is even more important to check your vehicle is well maintained and serviced:

冬天来得很突然，天气也恶略，在极其恶劣天气时，最好远离道路。如果你必须驾驶，应对车辆状况做好以下准备：

Keep your lights clean and the battery fully charged 

·  Add anti-freeze to the radiator and additive to the windscreen washer bottles.

·  Tyre grip is even more important in wintry weather so check tread depth and pressure.

保持车灯明亮和电池电量充足。向发动机里加入防冻液。注在冬季气温不低于零下2度的地区，可不用添加。向汽车玻璃水容器加入玻璃水清洗剂。

检查胎压和轮胎纹理也非常重要。轮胎和路面之间应该有足够的胎纹深度用来排水。如果你的轮胎目前的磨损情况已经接近轮胎磨损提示刻度(2.4毫米或3.1毫米)，那应该是时候考虑换轮胎了。

Adjust your driving conditions

Hail,heavy snow and rain reduce visibility:

·  Use dipped headlights and reduce speed.

When roads are icy or slushy

·  Drive slowly, allowing extra room to slowdown and stop – it  can take ten times longer to stop in icy conditions than on a dry road.

. ·Use the highest gear possible to avoid wheel spin.

·  Manoeuvre gently, avoid harsh braking and acceleration.

·  To brake on ice and snow without locking your wheels, get into a low    

    gear earlier than normal, allow your speed to fall and use the brake

    pedal gently.

·  If you skid – ease off the accelerator but do not brake suddenly.

调整路况

冰雹，大学和雨天会降低能见度，可以使用雾灯并加速。对于道路结冰或雪化路段，慢行且保持车距。因为相比干燥情况下，刹车时间会变长。

使用高速档位或许会避免打滑，加速或刹车操作时要缓慢。

在结冰和积雪路段刹车避免防抱死，打到低挡行驶，轻点刹车。万一四轮打滑，一定要收油门，不踩刹车，轻点离合，所有动作柔柔，让车辆慢慢行驶。

Watch out for fog – it drifts rapidly and is often patchy

·  Drive very slowly using dipped headlights.

·  Use fog lights if visibility is seriously reduced, but remember to switch them off when visibility improves.  Rear fog lights should be switched off if there is a vehicle close behind.

·  Don’t hang on to the tail lights of the vehicle in front – this gives you a false sense of security and means you may be driving too close.

·  Don’t speed up suddenly – even if it seems to be clearing you can suddenly find yourself back in thick fog.

Winter Sun

·  Dazzle from winter sun can be dangerous – if it’s too low for the visor it might be worth keeping a pair of sunglasseshandy.

雾天驾驶

慢行，打开雾灯。当能见度增强后，记得要关闭。当后方有车辆靠近时，应关闭后视雾灯。

不要紧盯前方车辆尾灯，你会有种安全的错觉，殊不知你已经越来越接近它了。

不要突然加速。由于雾漂浮不定，极易让你在加速后再次进入浓雾中。

冬日暖阳

New research shows that one in five motorway accidents - and one in ten other road accidents in the UK may be caused by drivers nodding off at the wheel.

Sleep debt, ignored sleep disorders, irregular eating, low blood sugar, eating the wrong foods at the wrong time and dehydration can all contribute to fatigue. 

Our bodies work in 24 – 25 hour cycles of sleeping, eating and being active and the worst time of the day is between midnight and 6 am.  

You are also naturally drowsy after lunch.  This has nothing to do with what you eat but it may be made worse by eating fatty sugary foods.

一项调查表明：在英国五分之一的机动车辆交通事故中，有十分之一是因为司机疲劳驾驶引起的。

睡眠不足，忽视作息规律，饮食不规律，低血糖，饮食不当以及身体脱水都容易引发疲劳。

一天中最危险的时间段是凌晨至早上6:00这是时间段。当然午饭后，我们也容易打盹犯困，虽然与吃什么关系不大，但吃含脂肪和糖食物会加重犯困程度

Sleep Debt

 It is worth noting that sleep during the day is not as effective as sleep

during the night.  You need more daytime sleept o have the same effect as a good night’s sleep. 

Sleep debt is like money debt -  you can’t ignore it.  More than 90% of people really need 8.5 –11.5 hours sleep per night.  If you miss this you need to make it up quickly. 

The good news is you don’t have to make i tall up.  If you miss 2 hours per day for 10 days you don’t need to sleep for 20 hours to make it up – a couple of early nights will fix it. 

If you want to work out when you will be most drowsy, take the mid-point

between when you went to sleep and when you woke up then add 12 hours.  You will then know when to expect a real dipin alertness. 

Be ready for it,especially if you’re planning a trip.

关于补觉的学问

第一，能晚上休息的，不挪到白天，否则你要加倍偿还。

第二，90%以上的人夜间睡眠时间大概在8,5~11.5h, 如果不足，应尽快找回来。 好消息是不必少睡几个小时就不几个小时。比如在10天里每天少睡2小时觉，不是要你多睡20小时，而是通过调整作息时间，每天早休息下就可以。

第三，当你要在困得不行的时候，还不得不去做事时，那就在夜间睡觉点和早起这个时间段选择一个补觉点，再加上12小时即可，尤其是你有出行计划时。

So How can you beat fatigue?

The only ways to beat fatigue are:

·  catch up on your sleep debt – get a few early nights.

·  improve your diet habits so your blood sugar stays more constant.

·  Get into regular sleep and wake patterns.

·  Understand your own personal rhythm and work with it.

几条建议，克服疲惫：

• 如果欠觉了，记得早休息。

• 饮食规律

• 效仿天地，养成好的作息习惯。

• 对自己作息规律要熟悉，并坚持维持它。