bbc 睡眠（bbc 失眠）

我們每個(gè)人每天都需要足夠的睡眠來保持和恢復(fù)體力。睡眠不足所帶來的負(fù)面影響有哪些？一項(xiàng)研究發(fā)現(xiàn)缺覺不僅會(huì)影響我們的身體健康而且還會(huì)給我們的心理健康造成危害。本集討論不良睡眠對(duì)人的影響。

心理健康是每一個(gè)父母最擔(dān)心的問題，只要孩子稍微有些情緒的波動(dòng)，父母就會(huì)擔(dān)心自己的孩子是否有心理問題？這就是需要父母系統(tǒng)學(xué)習(xí)了解各年齡階段孩子的身心發(fā)展特點(diǎn)，如何幫孩子消除焦慮的情緒，幫孩子做好心理營養(yǎng)，心理建設(shè)等，左養(yǎng)右學(xué)教育賴頌強(qiáng)老師在直播課里都有系統(tǒng)講解，想學(xué)習(xí)的家長聯(lián)系我們。

課文內(nèi)容

Vocabulary: sleep 詞匯 : 睡眠

How much sleep do you need? Do you find that if you don’t get enough shut-eye and wake up feeling dopey, you spend the rest of the day in a bad mood? I certainly need my eight hours a night and that’s important according to research, because bad sleep isn’t good for our health.

你需要多少睡眠?你是否發(fā)現(xiàn)，如果你沒有得到足夠的睡眠，醒來時(shí)感覺昏昏沉沉，你會(huì)在一天的其余時(shí)間里心情不好?根據(jù)研究，我確實(shí)需要每晚睡8個(gè)小時(shí)，這很重要，因?yàn)樵愀獾乃邔?duì)我們的健康不好。

We all need a good night’s rest to recharge our batteries, but according to the Sleep Council in the UK, the average Briton gets six-and-a-half hours sleep a night, which for most people is not enough. It’s tempting to cut back on the sleep we get, after all there are plenty of other more fun or useful things to be doing. Sometimes the pressure of work or a long commute means that our head hits the pillow much later than it should. But lots of studies have shown that cutting back on sleep, deliberately or otherwise, can have a serious impact on our bodies.

我們都需要一個(gè)良好的睡眠來給自己充電，但根據(jù)英國睡眠委員會(huì)的數(shù)據(jù)，平均每個(gè)英國人每晚只睡6.5個(gè)小時(shí)，這對(duì)大多數(shù)人來說是不夠的。減少我們的睡眠時(shí)間是很誘人的，畢竟還有很多其他更有趣或有用的事情要做。有時(shí)，工作的壓力或長時(shí)間的通勤意味著我們的頭比應(yīng)該睡的時(shí)間晚了很多。但許多研究表明，有意或無意地減少睡眠時(shí)間會(huì)對(duì)我們的身體產(chǎn)生嚴(yán)重影響。

Studies have proved that sleep deprivation has a negative effect on our bodies but it can also have an effect on our mental health. A BBC programme called Trust Me, I’m a Doctor ran an experiment with the University of Oxford and was surprised to discover how quickly the mood of the people they were testing changed when their sleep was restricted to four hours a night for just three nights. Doctoral student, Sarah Reeve, who ran the experiment, said: “There were increases in anxiety, depression and stress, also increases in paranoia and feelings of mistrust about other people”.

研究已經(jīng)證明，睡眠不足對(duì)我們的身體有負(fù)面影響，但它也會(huì)對(duì)我們的心理健康產(chǎn)生影響。BBC一檔名為《相信我，我是醫(yī)生》的節(jié)目在牛津大學(xué)進(jìn)行了一項(xiàng)實(shí)驗(yàn)，他們驚奇地發(fā)現(xiàn)，當(dāng)受試者連續(xù)3個(gè)晚上的睡眠時(shí)間被限制在每晚4小時(shí)時(shí)，他們的情緒變化速度之快。負(fù)責(zé)這項(xiàng)實(shí)驗(yàn)的博士生薩拉·里夫說:“焦慮、抑郁和壓力增加，偏執(zhí)和對(duì)他人的不信任也增加。”

This and other research into the mental health of students, has found that the lack of sleep increases our negative emotions. I know that when I’m sleep deprived, it is harder to feel positive about things or even think straight! Daniel Freeman, professor of clinical psychology at Oxford University, agrees that insomnia is bad for our brain. He says: “We have more negative thoughts when we’re sleep-deprived and we get stuck in them”.

這項(xiàng)研究和其他針對(duì)學(xué)生心理健康的研究發(fā)現(xiàn)，睡眠不足會(huì)增加我們的負(fù)面情緒。我知道當(dāng)我睡眠不足的時(shí)候，我很難對(duì)事情感到積極，甚至很難思考清楚!牛津大學(xué)臨床心理學(xué)教授丹尼爾·弗里曼(Daniel Freeman)也認(rèn)為，失眠對(duì)我們的大腦有害。他說:“當(dāng)我們睡眠不足時(shí)，我們會(huì)有更多消極的想法，我們會(huì)陷入這些想法中。”

Bad sleep doesn’t automatically mean you’ll get mental health issues but other studies have shown that depriving people of enough sleep for only a few nights in a row can be enough to put healthy adults into a pre-diabetic state. So with all this evidence maybe we should concentrate on sleeping well. This means going to bed at a sensible time and creating the right environment in the bedroom to relax and sleep in. There’s also the modern distraction of using smartphones and tablets at bedtime, tempting us to stay awake. The blue light emitted by electronic devices makes us feel less sleepy. And using them stimulates our brain when it should be winding down. What helps you get a good night’s sleep?

睡眠不好并不一定意味著你會(huì)有心理健康問題，但其他研究表明，連續(xù)幾個(gè)晚上剝奪人們足夠的睡眠足以讓健康的成年人進(jìn)入糖尿病前期狀態(tài)。所以有了這些證據(jù)，也許我們應(yīng)該集中精力睡個(gè)好覺。這意味著要在一個(gè)合理的時(shí)間上床睡覺，在臥室里創(chuàng)造一個(gè)合適的環(huán)境來放松和睡覺。睡前使用智能手機(jī)和平板電腦也會(huì)分散我們的注意力，誘使我們保持清醒。電子設(shè)備發(fā)出的藍(lán)光使我們不那么困。當(dāng)我們的大腦應(yīng)該放松的時(shí)候，使用它們會(huì)刺激它。什么能幫助你睡個(gè)好覺?

詞匯表

shut-eye 閉眼，睡眠
wake up 醒來
dopey 嗜睡的，迷迷糊糊的
recharge our batteries 恢復(fù)我們的體力
head hits the pillow 頭挨枕頭，睡覺
cut back 減少
sleep deprivation 睡眠不足
mental health 心理健康
anxiety 焦慮（癥）
paranoia 多疑，妄想癥
lack of sleep 缺覺
negative emotions 負(fù)面情緒
think straight 清楚地思考，思路清晰
insomnia 失眠（癥）
pre-diabetic state 糖尿病前期狀態(tài)
sleepy 困的，瞌睡的
stimulate 刺激
wind down 平靜下來，放松

測(cè)驗(yàn)與練習(xí)

1. 閱讀課文并回答問題。

1. True or false? Six and a half hours is not enough sleep for most people in the UK.

2. How many hours’ sleep did students have in the experiment carried out by the University of Oxford?

3. According to research, what happens to our mood when we have less sleep?

4. Which word used in the article means ‘an effect or an influence’?

5. What is it about using smartphones and tablets at bedtime that stops us getting to sleep?

2. 請(qǐng)?jiān)诓粎⒖颊n文的情況下完成下列練習(xí)。選擇一個(gè)意思合適的單詞填入句子的空格處。

1. She started feeling ______ and was convinced her boss was going to fire her.

dopey paranoid insomnia stimulating

2. He suffers from depression, but he can’t discuss his ______ with his employer.

mentally health mentality mental health shut-eye

3. After working all night, I was unable to ______ at the meeting the next morning.

cut back stimulate think straight recharge my batteries

4. Sean suffers from ______ because he drinks too much coffee before bedtime.

insomnia a cold shut-eye dopey

5. A glass of wine really helps me ______ after a busy day at work.

wind up winding stimulate wind down

答案

1. 閱讀課文并回答問題。

1. True or false? Six and a half hours is not enough sleep for most people in the UK.
True. According to the UK’s Sleep Council, the average Briton gets six-and-a-half hour’s sleep a night, which for most people is not enough.

2. How many hours’ sleep did students have in the experiment carried out by the University of Oxford?
Their sleep was restricted to four hours a night for just three nights.

3. According to research, what happens to our mood when we have less sleep?
Lack of sleep increases our negative emotions and we have more negative thoughts.

4. Which word used in the article means ‘an effect or an influence’?
Impact.

5. What is it about using smartphones and tablets at bedtime that stops us getting to sleep?
They emit blue light and using them stimulates our brain.

2. 請(qǐng)?jiān)诓粎⒖颊n文的情況下完成下列練習(xí)。選擇一個(gè)意思合適的單詞填入句子的空格處。

1. She started feeling paranoid and was convinced her boss was going to fire her.

2. He suffers from depression, but he can’t discuss his mental health with his employer.

3. After working all night, I was unable to think straight at the meeting the next morning.

4. Sean suffers from insomnia because he drinks too much coffee before bedtime.

5. A glass of wine really helps me wind down after a busy day at work.