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:

冬天來得很突然，天氣也惡略，在極其惡劣天氣時(shí)，最好遠(yuǎn)離道路。如果你必須駕駛，應(yīng)對(duì)車輛狀況做好以下準(zhǔn)備：

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.

保持車燈明亮和電池電量充足。向發(fā)動(dòng)機(jī)里加入防凍液。注在冬季氣溫不低于零下2度的地區(qū)，可不用添加。向汽車玻璃水容器加入玻璃水清洗劑。

檢查胎壓和輪胎紋理也非常重要。輪胎和路面之間應(yīng)該有足夠的胎紋深度用來排水。如果你的輪胎目前的磨損情況已經(jīng)接近輪胎磨損提示刻度(2.4毫米或3.1毫米)，那應(yīng)該是時(shí)候考慮換輪胎了。

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.

調(diào)整路況

冰雹，大學(xué)和雨天會(huì)降低能見度，可以使用霧燈并加速。對(duì)于道路結(jié)冰或雪化路段，慢行且保持車距。因?yàn)橄啾雀稍锴闆r下，剎車時(shí)間會(huì)變長。

使用高速檔位或許會(huì)避免打滑，加速或剎車操作時(shí)要緩慢。

在結(jié)冰和積雪路段剎車避免防抱死，打到低擋行駛，輕點(diǎn)剎車。萬一四輪打滑，一定要收油門，不踩剎車，輕點(diǎn)離合，所有動(dòng)作柔柔，讓車輛慢慢行駛。

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.

霧天駕駛

慢行，打開霧燈。當(dāng)能見度增強(qiáng)后，記得要關(guān)閉。當(dāng)后方有車輛靠近時(shí)，應(yīng)關(guān)閉后視霧燈。

不要緊盯前方車輛尾燈，你會(huì)有種安全的錯(cuò)覺，殊不知你已經(jīng)越來越接近它了。

不要突然加速。由于霧漂浮不定，極易讓你在加速后再次進(jìn)入濃霧中。

冬日暖陽

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.

一項(xiàng)調(diào)查表明：在英國五分之一的機(jī)動(dòng)車輛交通事故中，有十分之一是因?yàn)樗緳C(jī)疲勞駕駛引起的。

睡眠不足，忽視作息規(guī)律，飲食不規(guī)律，低血糖，飲食不當(dāng)以及身體脫水都容易引發(fā)疲勞。

一天中最危險(xiǎn)的時(shí)間段是凌晨至早上6:00這是時(shí)間段。當(dāng)然午飯后，我們也容易打盹犯困，雖然與吃什么關(guān)系不大，但吃含脂肪和糖食物會(huì)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.

關(guān)于補(bǔ)覺的學(xué)問

第一，能晚上休息的，不挪到白天，否則你要加倍償還。

第二，90%以上的人夜間睡眠時(shí)間大概在8,5~11.5h, 如果不足，應(yīng)盡快找回來。 好消息是不必少睡幾個(gè)小時(shí)就不幾個(gè)小時(shí)。比如在10天里每天少睡2小時(shí)覺，不是要你多睡20小時(shí)，而是通過調(diào)整作息時(shí)間，每天早休息下就可以。

第三，當(dāng)你要在困得不行的時(shí)候，還不得不去做事時(shí)，那就在夜間睡覺點(diǎn)和早起這個(gè)時(shí)間段選擇一個(gè)補(bǔ)覺點(diǎn)，再加上12小時(shí)即可，尤其是你有出行計(jì)劃時(shí)。

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.

幾條建議，克服疲憊：

• 如果欠覺了，記得早休息。

• 飲食規(guī)律

• 效仿天地，養(yǎng)成好的作息習(xí)慣。

• 對(duì)自己作息規(guī)律要熟悉，并堅(jiān)持維持它。