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BBC: 睡懶覺能讓你更健康?如何保證高質量的睡眠

wzyxm 于2019-10-14發布 l 已有人瀏覽
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本期《隨身英語》探討因睡眠不足而引起的各種問題,以及我們應如何保證高質量的睡眠。
    小E英語歡迎您,請點擊播放按鈕開始播放……

Can a lie-in make you healthier?

睡懶覺能讓你更健康?

Every morning, my alarm goes off, I wake from my slumber and hit the snooze button. Then I crawl back under the duvet to grab a few more minutes of shut-eye. "Tonight I'll go to bed early," I tell myself. But, evening comes and I get a second wind, completely forgetting about my early night.

我的鬧鐘每天都會響。我每次醒來都會按下延時鬧鈴按鈕,然后鉆回到被窩里繼續補覺。“今晚我要早點睡。”我對自己說。但每次到晚上我都毫無睡意,完全忘記自己要早睡這回事。

Why am I finding it so difficult to get a good night's sleep? And is it a problem?

我發現為什么想要早點睡就這么困難呢?是不是有什么問題呢?

The amount we sleep has declined over the years and insomnia is on the rise. Modern technology is often blamed. The light from our smartphone affects levels of melatonin - the sleep-inducing hormone - keeping us wide awake into the early hours.

近些年來,我們的睡眠時間有所下降,而失眠的時候卻越來越多。人們通常歸罪于現代科技的發展。智能手機的光亮影響了我們的褪黑素——也就是睡眠激素——這就使得我們直到凌晨還難以入睡。

Lack of sleep can badly affect our health and memory. We need deep sleep to move our memories from short-term storage into long-term storage. If we don't get enough sleep, we could lose these memories. This is especially disastrous for people studying for exams.

睡眠缺失對我們的健康和記憶力會造成很壞的影響。短時記憶貯存只有在我們熟睡時才能轉化為長時記憶貯存,所以如果我們睡眠不足,就有可能會丟掉這些記憶。這對復習考試的人士來說尤為嚴重。

So, how can we learn to sleep better? For Professor Till Roenneberg, it's important people recognise they have an internal body clock. This determines whether you are a night owl, an early bird or somewhere in the middle. We don't have any choice. "It's like feet," he said "Some people are born with big feet and some with small feet, but most people are somewhere in the middle." Our work schedules are out of sync with our natural sleep patterns. He says this leads to "social jetlag" where people feel like they are constantly in the wrong time zone.

那么,我們怎樣才能獲得更好的睡眠呢?提爾·羅內伯格教授認為,了解自己的生物鐘是很重要的,這決定著你是夜貓子還是早起者,亦或是在不早不晚的某個時間段徘徊。我們沒有任何選擇。“就像人的腳一樣,”他表示,“有些人生就一雙大腳,而有些人卻是一雙芊芊細足,但大部分人都是介于這兩者之間的。”我們的工作時間卻又和天生的睡眠規律不同步,所以這就造成了“社會性時差”,也就是人們經常覺得自己不在狀態。

Paul Kelley - a sleep expert from the University of Oxford - says that most people are getting up too early. He believes work and school should start a few hours later. Many companies are starting to realise more sleep can mean a more productive workforce and are changing work schedules. While in South Korea, office workers are heading to relaxation parlours at lunchtime to take power naps in hammocks or massage chairs. This is much healthier than catching forty winks while sitting on the toilet or dropping off at their desks.

保羅凱利——哈佛大學研究睡眠的專家——他表示大多數人起床時間都太早了。他認為工作時間和上課時間應該再往后推遲幾個小時。很多公司已經開始意識到充足的睡眠能讓工作效率更高,并開始調整上班時間。在韓國,上班族在午餐時間會去休息室吊床或者按摩椅上打個盹。這比在馬桶上或辦公桌上犯困可健康多了。

So, if like me you find yourself hitting your snooze button every morning - don't feel bad. It's just our body clocks!

所以,如果大家和我一樣每天早上哈欠連天——別對此感到多糟,只是生物鐘使然罷了!

 

詞匯表

slumber

睡眠

snooze button

(催醒鬧鐘的)延時按鈕

shut-eye

睡眠

get a second wind

恢復的精力或力量

early night

早睡

insomnia

失眠

melatonin

褪黑素

wide awake

完全清醒

the early hours

凌晨

body clock

生物鐘

night owl

夜貓子

early bird

早起者

sleep patterns

睡眠規律

jetlag

時差反應

power nap

打盹,小睡

hammock

吊床

catch forty winks

(白天的)打盹、小睡

drop off

睡著了

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