Sleeping is important, but we all know that, right? Many people have experienced strange sleeping patterns, weird dreams and a feeling of restlessness and drowsiness during the coronavirus lockdown, despite a good night’s sleep. So what sort of things can help you to improve your sleep?
睡眠很重要，但我們都知道，對(duì)吧?在新冠肺炎疫情封鎖期間，許多人都經(jīng)歷過(guò)奇怪的睡眠模式、奇怪的夢(mèng)，盡管晚上睡得很好，但仍感到不安和困倦。那么，有哪些方法可以幫助你改善睡眠呢?
There's a plethora of myths related to sleep, some of which can be quite damaging for our health. Former British Prime Minister Margaret Thatcher famously claimed that she only hit the sack for five hours a night. But according to experts this is detrimental to health. Likewise, kipping in front of the TV is another thing to avoid. The bright lights can prevent you from entering deep sleep.
關(guān)于睡眠有太多的誤解，其中一些對(duì)我們的健康非常有害。英國(guó)前首相瑪格麗特·撒切爾有句名言:她每晚只睡5個(gè)小時(shí)。但專家表示，這對(duì)健康有害。同樣，在電視機(jī)前打盹也是要避免的。明亮的燈光會(huì)阻止你進(jìn)入深度睡眠。
From a young age we're told to count sheep to help us to nod off, with some choosing to stay in bed to battle with insomnia. However, some experts advise getting up and doing something mindless, like folding socks, to help us get in the mood to catch forty winks.
從很小的時(shí)候起，我們就被告知數(shù)羊可以幫助我們?nèi)胨?，有些人選擇躺在床上與失眠作斗爭(zhēng)。然而，一些專家建議起床做一些不需要?jiǎng)幽X的事情，比如疊襪子，來(lái)幫助我們進(jìn)入小睡的狀態(tài)。
Psychologist Seth J. Gillihan PhD recommends walking to help in the battle against insomnia. He talks about a sleep study published in the journal Sleep Health which suggests that those who walk slightly more will experience better quality and duration of sleep. Watching what you eat or drink can also improve the amount of REM, or rapid eye movement you experience.
心理學(xué)家Seth J. Gillihan博士建議步行來(lái)幫助對(duì)抗失眠。他談到了發(fā)表在《睡眠健康》雜志上的一項(xiàng)睡眠研究，該研究表明，走路多一點(diǎn)的人睡眠質(zhì)量更好，睡眠時(shí)間更長(zhǎng)。觀察你的飲食也可以增加快速眼動(dòng)(REM)的數(shù)量。
If you're a snorer, you might also want to take note. While most snoring is harmless, it could be a sign of sleep apnoea, with people suffering from the condition more likely to have strokes or heart attacks, irregular heartbeats or high blood pressure.
如果你是個(gè)打呼嚕的人，你可能也要注意了。雖然大多數(shù)打鼾都是無(wú)害的，但它可能是睡眠呼吸暫停的跡象，患有這種疾病的人更有可能患中風(fēng)或心臟病、心律不齊或高血壓。
Finally, a decent nap, or even a power nap, can help you to be more alert, calm and focussed. So while there are some good tips like exercising or folding socks to help us get a good night's sleep, sometimes a good afternoon's sleep can help us tackle the day ahead.
最后，一個(gè)像樣的小憩，甚至是一個(gè)有力的小憩，可以幫助你更警覺，冷靜和集中注意力。所以，雖然有一些好的建議，比如鍛煉或疊襪子可以幫助我們睡個(gè)好覺，但有時(shí)一個(gè)好的下午可以幫助我們應(yīng)對(duì)新的一天。
sleeping patterns 睡眠規(guī)律
restlessness 焦躁不安，躁動(dòng)
drowsiness 睡意朦朧，昏昏欲睡
hit the sack 上床睡覺
kip 睡覺，打盹
deep sleep 深度睡眠
count sheep 數(shù)綿羊
nod off 打瞌睡
insomnia 失眠
catch forty winks 打盹，小睡
REM（rapid eye movement） 快速眼動(dòng)睡眠
snorer 睡覺打呼嚕的人
sleep apnoea 睡眠呼吸暫停
nap 小睡， 打盹
power nap 能量盹
a good night's sleep 睡個(gè)好覺
1. 閱讀課文并回答問(wèn)題。
1. Which famous person claimed she only slept for five hours a night?
2. Why is falling asleep in front of the TV a bad idea?
3. What should you do instead of staying in bed to battle insomnia?
4. What could snoring be a sign of?
5. What are the benefits of a power nap?
2. 選擇意思恰當(dāng)?shù)膯卧~或詞組來(lái)完成下列句子。
1. I can't sleep at night cause of his endless _______!
snorer， snoring， snore，snored
2. A good walk can help you to _______ forty winks.
caught ，catching， catch， catches
3. I wish she would _______ sheep in her head!
counting， counts， counted， count
4. A good power _______ in the afternoon can help you to survive the day.
napped， nap， naps， napping
5. I feel really _______ today. I had a terrible night's sleep!
restless，rest， resting ，restlessness
1. 閱讀課文并回答問(wèn)題。
1. Which famous person claimed she only slept for five hours a night?
Margaret Thatcher, the ex-prime minister of the UK.
2. Why is falling asleep in front of the TV a bad idea?
The bright lights of the TV can prevent you from falling into a deep sleep.
3. What should you do instead of staying in bed to battle insomnia?
Try getting up and doing something mindless, like folding socks.
4. What could snoring be a sign of?
It could be a sign of sleep apnoea, with people suffering from the condition more likely to have strokes or heart attacks, irregular heart-beats or high blood pressure.
5. What are the benefits of a power nap?
It can help you to be more alert, calm and focussed.
2 . 選擇意思恰當(dāng)?shù)膯卧~或詞組來(lái)完成下列句子。
1. I can't sleep at night cause of his endless snoring!
2. A good walk can help you to catch forty winks.
3. I wish she would count sheep in her head!
4. A good power nap in the afternoon can help you to survive the day.
5. I feel really restless today. I had a terrible night's sleep!
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