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(单词翻译:双击或拖选)
[00:04.88]Let Your Mind Wander
[00:06.96]让心情畅游
[00:09.04]Until recently daydreaming was generally considered either a waste of time
[00:13.47]直到最近,白日梦通常被认为不是浪费时间
[00:17.89]or a symptom of neurotic tendencies,
[00:20.72]就是要患精神病的征兆。
[00:23.54]and habitual daydreaming was regarded as evidence of maladjustment
[00:27.51]习惯性白日做梦被看做精神失调的证据
[00:31.48]or an escape from life's realities and responsibilities.
[00:34.90]或是对现实生活和责任的逃避.
[00:38.32]It was believed
[00:39.94]人们相信,
[00:41.56]hat habitual daydreaming would eventually distance people from society
[00:45.35]惯性白日梦会使人远离社会,
[00:49.14]and reduce their effectiveness in coping with real problems.
[00:52.36]降低其处理现实问题的效率.
[00:55.59]At its best,daydreaming was considered
[01:01.05]a compensatory substitute for the real things in life.
[01:04.29]就最好的情况来讲,白日做梦被认为是代替生活现实的补偿品.
[01:07.53]As with anything carried to excess,daydreaming can be harmful.
[01:11.16] 任何事情做得过分都可能有害,白日梦也是一样.
[01:14.79]There are always those who would substitute fantasy lives
[01:21.27]for the rewards of real activity.
[01:23.70]总有那么一些人,他们用想入非非的生活来代替实际活动得到的好处.
[01:26.13]But such extremes are relatively rare,
[01:28.56]但是这一类极端的情况较为罕见,
[01:30.98]and there is a growing body of evidence to support the fact
[01:34.55]愈来愈多的资料都支持这样一种看法:
[01:38.12]that most people suffer from a lack of daydreaming
[01:44.57]rather than an excess of it.
[01:46.50]大多人白日梦做的太少了,而不是太多了.
[01:48.43]We are now beginning to learn how valuable it really is
[01:51.40]现在我们才开始了解到它确实是多么有价值.
[01:54.36]and that when individuals are completely prevented from daydreaming
[02:01.03]their emotional balance can be disturbed.
[02:03.65]当一个被禁止做白日梦时,他们的感情平衡就可能被扰乱.
[02:06.28]Not only are they less able to deal with the pressures ofday-to-day existence,
[02:10.55]不但使他们更难以处理日常的生存压力,
[02:14.82]but also their self-controland self-direction become endangered.
[02:18.40]而且他们的自我控制和自我定向变得岌岌可危.
[02:21.98]Recent research indicates that daydreaming is part of daily life
[02:26.06] 最近的研究表明,白日梦是日常生活的一部分,
[02:30.15]and that a certain amount each dayis essential for maintaining equilibrium.
[02:34.23]每天做一定数量的白日梦对保持平衡是必不可少的.
[02:38.30]Daydreaming,science has discovered,is an effective relaxation technique.
[02:42.39]科学已经发现白日梦是一种有效的消遣技巧.
[02:46.48]But its beneficial effects go beyond this.
[02:49.14]但它的有利影响不只这一点,
[02:51.81]Experiments show that daydreaming significantly contributes
[02:55.07]实验表明白日梦特别有助于智力的发展,
[02:58.34]to intellectual growth, powers of concentration,
[03:01.97]全神贯注的能力
[03:05.60]and the ability to interact and communicate with others.
[03:08.93]和与人交往,交流的能力.
[03:12.26]In an experiment with schoolchildren in New York.
[03:14.90]在纽约对学音的一次实验中,
[03:17.54]Dr.Joan Freyberg observed improved concentration:
[03:21.01]琼.弗雷伯格博士观察到了注意力的改善:
[03:24.49]"There was less running around,more happy feelings,
[03:27.80]"四处跑的现象少了,孩子们更开心,
[03:31.12]more talking and playing in the group,and more attention paid to detail.
[03:34.99]更爱一起谈话一起玩了,而且更多地注意细节."
[03:38.85]In another experiment at Yale University,
[03:41.39]在耶鲁大学的另一个实验中,
[03:43.92]Dr.Jerome Singer found that daydreaming resulted
[03:46.95]杰罗姆.辛发现,白日梦能可以
[03:49.98]in improved self-control and enhanced creative thinking ability.
[03:54.11]提高自我控制力和增强创造性的思维能力.
[03:58.24]Daydreaming,Singer pointed out,
[04:00.46]辛格指出,
[04:02.68]is one way individualscan improve upon reality.
[04:05.85]白日做梦是个人超越现实一种方式.
[04:09.03]It is,he concluded,a powerful spur to achievement.
[04:12.36]他得出一个结论,白日做梦对成功是一种强有力的刺激. 04:15.69]But the value Of daydreaming does not stop here.
[04:18.42] 但白日梦的价值并非仅限于此.
[04:21.15]It has been found that it improves a person's ability
[04:24.42]已经发现,白日梦能提高一个人的能力,
[04:27.70]to be better adapted to practical,immediate concerns,
[04:31.03]使他能更好的适应实际的,紧急的事物,
[04:34.36]to solve everyday problems,and to come up more readily with new ideas.
[04:38.84]解决日常问题,并能较容易地提出新的想法.
[04:43.32]Contrary to popular belief,constant and conscious effort at solving a problem is,
[04:48.10]与普通的观点相反,不断的,有意识的努力解决问题
[04:52.88]in reality one of the most inefficient ways of coping with it.
[04:56.41]实际上是一种最没有效率的处理问题方式之一[04:59.94]While conscious initial effort is always necessary,
[05:03.11]虽然最初有意识的努力常常是必需的,
[05:06.29]effective solutions to especially severe problems
[05:09.52]但在放弃解决问题的有意识的尝试时,
[05:12.76]frequently occur when conscious attempts to solve them have been put off.
[05:16.09]对于特别严重的问题的有效解决方法常常才出现.
[05:19.43]Inability to relax,to let go of a problem,often prevents its solution.
[05:24.05]不会放弃,不会对某个问题置之不理,常常妨碍问题的解决.
[05:28.67]Historically,scientists and inventors are one group
[05:34.63]that seems to take full advantage of-relaxed moments.
[05:38.05] 历史上,科学家和发明家似乎以至于能充分利用放松时刻的群体.
[05:41.47]Their biographies reveal that their best ideas
[05:44.61]他们的传记提示了他们最好的想法
[05:47.74]seem to have occurred when they were relaxing and daydreaming.
[05:50.97]似乎产生他们放松和幻想的时候.
[05:54.19]It is well known,for example,that New ton solved many of his toughest problems
[06:02.87]when his attention was waylaid by private musings.
[06:06.20]例如,众所周知,牛顿在其注意力被个人深思打断时解决了许多棘手难题.
[06:09.53]Thomas Alva Edison also knew the value of "half waking" states.
[06:13.36]托马斯.阿尔瓦.爱迪生也知道"半清醒"状态的价值.
[06:17.18]Whenever confronted With a task which seemed too hard to be dealt with
[06:21.22]不论何时遇到似乎太难对付的任务,
[06:25.25]he would stretch out on his laboratory sofa and let fantasies flood his mind.
[06:29.97]他都要舒展四肢躺在他实验室的沙发上,让幻想任意在脑际流淌.
[06:34.68]Painters,writers,and composers also have drawn heavily
[06:42.26]on their sensitivity to inner fantasies.
[06:44.94] 画家,作家和作曲家都十分依赖对内心幻觉的敏感性.
[06:47.61]Debussy used to gaze at the River Seine
[06:50.49]德布希常常盯着塞纳河
[06:53.36]and the golden reflections of the setting sun
[06:58.82]to establish an atmosphere for creativity.
[07:01.55]和落日的金色反光来建立一种创造性的氛围.
[07:04.28]Brahms found that ideas came effortless only
[07:11.75]when he approached a state of deep daydreaming.
[07:14.63]伯拉姆斯发现只有当他陷入一种深深的幻想状态时,各种想法才会毫不费力地涌而出.
[07:17.50]And Cesar Frank is said to have walked around
[07:20.69]据说塞萨尔.弗兰克作曲时,你做梦一样慈祥着四处走动,
[07:23.87]with a dreamlike gaze while composing,
[07:29.44]seemingly totally unaware of his surroundings.
[07:32.22]似乎完全意识不到他周围的事物.
[07:35.00]Many successful people actually daydreamed their-successes
[07:38.63] 许多成功者实现他们成功和成就前,
[07:42.26]and achievements long before they realized them.
[07:45.24]实际上早就在做白日梦了.
[07:48.22]Henry J.Kaiser maintained that "you can imagine your future,"
[07:52.05]享利.丁.凯泽坚持说:"他能想象你的未来."
[07:55.87]and he believed that a great part of his business success
[08:02.40]was due to positive use of daydreams.
[08:05.08]他相信他的大部分商业成功是由于幻想的作用.
[08:07.76]Harry S.Truman said that he used daydreaming for rest.
[08:11.04]哈利.S.杜鲁门说他利用幻想来休息.
[08:14.32]Conrad Hilton dreamed of operating a hotel when he was a boy.
[08:17.79]当他还是个小男孩时,
[08:21.26]He recalled that all his accomplishments were first realized in his imagination.
[08:25.23]康拉德.希尔顿就幻想经营一家旅馆,
[08:29.20]"Great living starts with a pictureheld in some person's imagination
[08:33.37] "伟大的生活开始于人们想象中的图画,
[08:37.54]of what he would like someday to do or be.
[08:40.20]这就是有一天花板他愿意去做的事或成为的样子.
[08:42.87]Florence Nightingale dreamed of being a nurse .
[08:45.51]佛洛伦斯.南丁格尔想做一名护士,
[08:48.14]Edison pictured himself an inventor;
[08:50.66]爱迪生把自己描绘成发明家,
[08:53.19]all such characters escaped the mere push of circumstance
[08:56.42]所有这些人都通过生动形象的想象未来而为之追求,
[08:59.66]by imagining a future so vividly that they headed for it."
[09:03.39]从环境压力中解脱出来."
[09:07.11]These are the words of the well-known thinker Dr.Harry Emerson Fosdick
[09:11.24]这就是著名思想家享利.爱默森.福斯迪克的话,
[09:15.36]and they show that people can literally daydream themselves to success.
[09:18.79]这些话表明人们科可以幻想并使自己成功.
[09:22.21]Fosdick,aware of the wonderful power of positive daydreaming,
[09:25.52]福斯迪克意识到幻想的强大力量,提出这这样一条建议:
[09:28.84]offered this advice:"Hold a picture of yourself
[09:32.67]"在你心目中,昼长期并稳定保留你自己的形象,
[09:36.50]long and steadily enough in your mind's eye,and you will be drawn toward it.
[09:40.77]你就会被驱使着向这个方向发展.
[09:45.04]Picture yourself vividly as defeated and that alone will make victory impossible.
[09:50.28]把自己生动形象地描绘成失败者,仅此便可使胜利成为泡影[09:55.51]Picture yourself as winning and that will contribute remarkably to success,
[09:59.59]把自己描绘为胜利者,就会极大地有助于成功.
[10:03.66]Do not picture yourself as anything,
[10:05.88]不要把自己描绘为任何不值一提的人,
[10:08.10]and you will drift like an abandoned ship at sea."
[10:11.07]你会像大海的弃船一样随波逐流."
[10:14.03]To get the results,you should picture yourself
[10:19.81]as vividly as possible--as you want to be.
[10:22.63] 为了获得成功,你应该把自己描绘成想要成为的样子--尽可能生动形象.
[10:25.45]The important thing-to remember is to picture these desired objectives
[10:33.31]as if you had already attained them.
[10:35.69]要记住的重要一点是描述这些渴望的事物,就像你已得到了它们一样.
[10:38.07]Go over several times the details of these pictures.
[10:41.49]多次审视这些形象的细节,
[10:44.91]This will deeply impress them on your memory,
[10:47.44]这将深深地把它们铭刻在你的记忆中,
[10:49.98]and these memory traces will soon start influencing your everyday behavior
[10:58.02]toward the attainment of the goal.
[11:00.36]这些记忆将很快影响你的日常行为,直至达到目标.
[11:02.70]While exercising your imagination,you should be alone and completely undisturbed.
[11:07.18] 当发挥你的想象时,你应该独自一人,完全不受干扰.
[11:11.66]Some individuals seem to have the ability to tune into their private selves
[11:18.61]in the midst of the noisiest crowds or company.
[11:21.59]有些人似乎能在最嘈杂的人群中进行自我调节进入安静状态.
[11:24.56]But most of us,especially when the experience is new,
[11:27.60]但我们大多数人,特别是当这还是一种新的体验时,
[11:30.63]require an environment free from outside distraction.
[11:33.50]需要一个完全不受外界干扰的环境.
[11:36.37]A life lived without fantasy and daydreaming is a seriously impoverished one.
[11:41.09] 没有想象和幻想的生活是极为贫乏的生活.
[11:45.80]Each of us should put aside a few minutes daily
[11:48.69]我们每个人应该每天拿出几分钟时间,
[11:51.58]taking short 10-or 15-minute vacations.
[11:54.40]让自己享受10到15分钟的假期.
[11:57.22]Daydreaming is highly beneficial to your physical and mental well-being
[12:01.40]白日做梦对你的身心健康高度有益,
[12:05.58]and you will find that this modest,inexpensive investment in time
[12:09.46]你会发现这一小小的廉价的时间投资
[12:13.34]will add up to a more creative and imaginative,
[12:19.68]a more Satisfied,and a more self-fulfilled you.
[12:22.71]最终带来的是一个更有创造性能超群,更富想象力,
[12:25.74]It offers us a fuller sense of being intensely alive
[12:29.23]一个更心满意足和一个更踌躇满志的你.
[12:32.72]from moment to moment,and this of course,
[12:35.54]它常常使我们更充分地意识到生活的紧张激烈,
[12:38.36]contributes greatly to the excitement and joy of living.
[12:41.64]这当然大大有助于增加生活的兴奋和乐趣.
[12:44.92]Text B
[12:47.66]To Sleep,Perchance to Dream
[12:49.79]睡觉,间或有梦
[12:51.92]So you awoke this morning in a miserable mood.
[12:54.30] 这样,今天早上你本来心情很糟.
[12:56.67]Well,maybe your special dream character didn't put in an appearance last night,
[12:59.70]唔,也许你的特别的梦中人昨夜未曾入梦来,
[13:02.73]or maybe there just weren't enough people drifting through your dreams
[13:05.11]或者也许只是没有足够的人进入你的梦境.
[13:07.49]If that sounds like far-fetched fantasy
[13:09.47] 如果那听起来像靠不住的空想,
[13:11.46]consider these interesting findings that have emerged
[13:16.11]from eight years of sleep and dream research
[13:20.68]at the Veterans Adminis Administration Hospital
[13:24.62]in Cincinnati,Ohio:
[13:26.36]想一想在俄亥俄州辛辛那提的退伍军人管理医院进行的对睡眠和做梦的8年研究中发现的有趣结果吧.
[13:28.10]While sleep affects how sleepy,friendly,
[13:32.77]aggressive,and unhappy we feel after awakening,
[13:35.50] 虽然睡眠影响我们醒来后是否困倦,友好,好胜,不开心,
[13:38.23]feelings of happiness or unhappiness depend most strongly on our dreams
[13:41.46]感觉开心与否主要在于我们的梦.
[13:44.69]Each of us has a special dream character,
[13:46.72] 我们每个人都有一个特别的梦中人,
[13:48.76]a type of person whose appearance in our dreams
[13:53.31]makes us feel happier when we awake.
[13:55.28]一个在我们的梦中出现,醒来时使我们感觉更开心的人.
[13:57.25]What we dream at night isn't as important to how we feel in the morning
[14:03.60]as the number of people who appear in our dreams
[14:08.14]The more people,the better we feel.
[14:12.40]Our sleep influences our mood.Our mood,in turnaffects our performance.
[14:16.12] 在夜里我们的情绪,我们的情绪进而影响我们的行为,
[14:19.85]And throughout the day,our levels of mood and performance remain closely linked.
[14:23.28]一整天,我们情绪高昂亦或低落和行为总是密切相关.
[14:26.72]During the past two decades,research has greatly expanded our knowledge[14:32.96]about sleep and dreams.
[14:34.64] 在过去20年里,研究大大地扩展了我们对睡眠和梦的知识.
[14:36.33]Scientists have identified various stages of sleep,
[14:38.69]科学家们已经可以识别不同的睡眠阶段,
[14:41.06]and they have found that humans can function well on very little sleep
[14:43.94]而且他们发现,人在睡眠很少的情况下,机体仍能很好地运转,
[14:46.83]but only if they dream.
[14:48.66]但只是在睡眠时做了梦才如此.
[14:50.49]Yet the true function of sleep and dreaming
[14:54.75]continues to elude precise explanation.
[14:56.88] 而睡眠和做梦的真正功能依然得不到准确的解释.
[14:59.00]In 1970 Milton Kramer and The Roth,researchers at the VA Hospital
[15:06.76]and the University of Cincinnati College of Medicine,respectively,
[15:09.64] 1970年,VA医院和辛辛那提大学医学院的研究者米尔顿.克莱默和托马斯.罗斯,
[15:12.51]raised this question: Do our moods in the morning
[15:15.24]分别提出了这个问题:我们早晨的情绪
[15:17.97]relate in any way to our sleep and dreams the previous night?
[15:20.50]与我们前一天夜里的睡眠和做梦有某些关系吗?
[15:23.04]Human experience suggests that they do.
[15:25.22] 人们的经验表明它们是有关系的.
[15:27.40]Certainly we generally feel better after a good night's sleep.
[15:29.97]当然,在一夜足睡之后,我们一般会感觉较好.
[15:32.55]But Drs. Kramer and Roth sought a much more definitive answer.
[15:35.48]但克莱默和罗斯医生发现了一个更明确的答案,
[15:38.42]And that answer,though still evolving,is a positive yes.
[15:41.36]虽然这个答案仍在逐步形成中,但答案却是肯定的.
[15:44.30]Kramer and Roth began by seeking to determine
[15:46.63] 克莱默和罗斯开始于探求一个人的情绪
[15:48.95]whether one's mood differs between night and morning,
[15:51.33]在早上的晚上是否不同,
[15:53.70]and whether this is related directly to sleep.
[15:55.78]以及是否和睡眠直接相关.
[15:57.86]They found that there is a difference,and it is definitely related to sleep
[16:00.89]他们发现确实是不同的,也确实与睡眠有关.
[16:03.92]Then they explored the various aspects of mood
[16:06.14]接着,他们研究了情绪的不同方面
[16:08.36]and their relationship to the various stages of sleep and dreaming
[16:11.25]和它们与睡眠的不同阶段以及与梦的关系.
[16:14.13]What does a good night's sleep mean to our mood?
[16:16.21] 一晚的好觉对我们的心情意味着什么呢?
[16:18.29]Generally we are happier,less aggressive,sleepier,
[16:21.56]通常我们会更开心,更少侵略性,更困倦,
[16:24.84]and a bit surprisingly,less friendly.
[16:27.06]有点令人吃惊是更不友好.
[16:29.28]Being sleepier is easily explained.
[16:31.26]对于更困倦很容易解释,
[16:33.23]It simply takes a little time to become fully alert after awakehing.
[16:36.01]醒后完全清醒起来只是需要一点时间.
[16:38.79]But why should we feel less friendly?
[16:40.67] 但为什么我们会感觉不太好友呢?
[16:42.55]Here the researchers must speculate a little.
[16:44.73]这里研究者肯定要做一些推测.
[16:46.92]They suggest the answer may be the lack of association
[16:51.96]with other humans during the period of sleep.
[16:54.14]他们认为答案可能是睡眠期间缺少与他人的交流.
[16:56.32]Once the two doctors established scientifically
[17:00.68]what common sense and folk wisdom had long taught--namely,
[17:03.56] 两位医生一旦把常识和民间智间长期教给人们的东西
[17:06.43]that there is link between sleep and how we feel--
[17:08.91]--即睡眠与我们的感觉之间有联系---科学地确定下来,
[17:11.39]they set out to learn what pans of our mood are related to which specific parts
[17:17.45]of the sleep cycle.
[17:18.98]他们就着手了解我们的情绪的哪些部分与睡眠周期的哪些具体部分有关.
[17:20.51]Normal sleep is broken into five distinct parts
[17:23.15] 正常睡眠可划分为5个不同部分
[17:25.79]Stages 1 through 4,plus REM,an acronym for rapid eye movement.
[17:29.72]---阶段1到4,加上REM,眼球快速运动的首字母缩写词.
[17:33.65]Much remains unknown about each of the five sleep stages
[17:36.29]关于睡眠的5个阶段,许多问题还不清楚.
[17:38.93]Most dreaming occurs during REM sleep
[17:41.15]多数做梦发生于REM期间,
[17:43.37]a period when the eyeballs move rapidly beneath the closed lids.
[17:46.10]即眼球在合拢的眼睑下快速移动期间.
[17:48.83]And whether they remember or not,
[17:50.60]不管他们是否记得,
[17:52.38]all adults dreamus ually four to six times a night.
[17:55.11]所有成年人通常一晚上做4到6次梦.
[17:57.84]Three types of mood are strongly related to some specific stage of sleep
[18:00.92] 三种类型的情绪与睡眠的具体阶段紧密相关.
[18:04.00]Our friendly,aggressive,and sleepy feelings all relate to Stage 2 sleep
[18:07.33]我们的友好,侵略性,困倦的感觉都与睡眠的第二阶段有关,
[18:10.66]which accounts for most of our total sleep hours.
[18:12.95]它占据了我们总睡觉时间的大部分.
[18:15.24]Our friendly and sleepy feelings,but not our aggressive feelings[18:18.02]我们的友好和困倦的感觉,
[18:20.80]are affected as well by Stages 3 and 4,by how long it takes us to fall asleep.
[18:24.38]也受到阶段3和4以及我们入睡所花的时间的影响,而侵略性却没有受到其影响.
[18:27.96]This means that if you get less sleep than normal
[18:30.09] 这意味着如果你比平时睡得少些--平时需要多少睡眠,
[18:32.22]and people vary a great deal in how much sleep they normally require
[18:35.00]人与人之间大不相同
[18:37.78]you awake more friendly,more aggressive,and less sleepy
[18:40.60]那么你醒来就更友好,更有侵略性,更不困倦.
[18:43.42]At this point,the doctors found themselves puzzled.
[18:45.80] 对这一点,医生们发现自己迷惑了.
[18:48.18]They knew from their earlier work that sleep determines if people feel happier.
[18:51.12]他们从以前的研究了解到,睡眠决定着人们是否更开心.
[18:54.05]Yet when they studied the various sleep Stages,
[18:56.08]然而,当他们研究不同睡眠阶段时,
[18:58.10]they found no correlation between sleep physiology and the unhappy mood
[19:01.84]他们发现睡眠生理和不开心的情绪之间无关.
[19:05.57]Clearly sleep made a difference,
[19:07.49]很清楚,睡眠会造成不同,
[19:09.41]but that difference didn't relate to how much time one spent
[19:14.38]in each of the various sleep stages.
[19:16.30]但那种不同与人在不同睡眠阶段所花的时间无关.
[19:18.22]The two researchers decided the key to whether we feel happy
[19:20.79] 这两位研究者确定我们在睡眠后感到开心
[19:23.36]or unhappy after sleep must lie in sleep's psychological componentour dreams.
[19:27.24]还是不开心,肯定在于睡眠的心理成分--我们做的梦.
[19:31.12]So they began studying dream content what dreamers dreamed
[19:33.94]所以他们开始研究梦的内容--做梦者梦到了什么,
[19:36.76]and who appeared in their dreams to see how this affected mood.
[19:39.44]谁出现在梦中---来看一看是如何影响情绪的.
[19:42.12]Instead of sleeping through the night
[19:43.86]代替一睡整修晚上的是,
[19:45.59]volunteers now were awakened four times while in REM sleep.
[19:48.32]现在志愿者在REM睡眠中被叫醒4次.
[19:51.05]They were asked about such things
[19:52.82]他们被问及这样一些问题:
[19:54.58]as what their dreams were about the sex,age,identity,
[19:57.75]他们的梦是关于什么的,梦中人的性别,年龄,身份
[20:00.93]and number of the people in their dreams
[20:02.85]和数量,
[20:04.77]and what each person in a dream was doing.
[20:06.84]每个梦中人在做什么.
[20:08.92]Interestingly,Kramer and Roth found that being awakened four times a night
[20:12.41] 有趣地是,克莱默和罗斯发现一晚被叫醒4次,
[20:15.90]didn't make a difference in-the volunteers' morning mood patterns.
[20:18.68]并没有使志愿者早晨的情绪状态有所不同.
[20:21.46]But they did find that who appears in a dreamh
[20:25.90]as a far greater influence on mood than what occurs in the dream
[20:28.63]但他们发现谁出现在梦中的比梦里发生什么事对情绪具有大得多的影响.
[20:31.36]"Who affects all the moods,"Kramer says,"but primarily the unhappy mood
[20:34.64]"谁影响了所有的情绪?"克莱默说,"首先是不开心的情绪."
[20:37.92]Each of us,it turns out,has a special dream character
[20:40.65] 其结果证明我们每个人都有一个特殊的梦中人,
[20:43.38]and if this type of character appears in our dreams,
[20:45.66]如果这种人出现在我们梦里,
[20:47.95]we are happier when we awake.
[20:49.71]我们醒来时就更开心.
[20:51.47]"For people in general,how unhappy you feel after sleep
[20:53.99]"对普通人,睡醒后你感觉多么不开心,
[20:56.52]depends on who is in the dream," Kramer says.
[20:58.79]要看梦中人是谁."克莱默说:
[21:01.06]"Who it is that makes you happier is different for you than for me."
[21:04.00]"谁令你更开心对我来说和对你来说是不同的."
[21:06.94]For some it may be an older woman,for example;for others,a young man
[21:10.57]对一些人来说可能是一个年长的妇女;对其他人,则是一个年青女子.
[21:14.20]Who appears in your dream isn't the only important thing.
[21:16.68] 谁出现在你梦中并非是惟一重要的.
[21:19.16]The more people who appear in your dreams the happier you are on awakening
[21:22.14]出现在你梦中的人越多,醒时你就截止开心,
[21:25.12]It's a case of the more the merrier.
[21:27.00]情况是人愈多愈高兴.
[21:28.88]"The bad thing in a dream is to be alone;you feel worse,"Kramer explains
[21:32.00]"梦中糟糕的事情是孤独一人,你感觉就更差劲."克莱默解释说,
[21:35.12]"You can relate this to wakening psychology
[21:37.31]"你可以把这一点与人睡醒时的心理联系起来,
[21:39.49]where being alone leads to more unhappiness.
[21:41.67]在刚睡醒状态下形单影只会导致我更多的不快.
[21:43.85]There is something about interacting with people that produces happiness
[21:46.67]这其中有与人交际才能产生快乐的道理."
[21:49.49]A number of researchers have examined the relationship of mood and performance[21:52.63] 一些研究者研究了情绪和行为的关系,
[21:55.76]The doctors also checked into this relationship
[21:57.94]两们医生也检验了这种关系,
[22:00.12]and they have found some interesting correlations.
[22:02.15]他们发现了一些有趣的关联.
[22:04.17]"We found that the more friendly,more aggressivemore clear- thinking,
[22:07.29] "我们发现令人吃惊的是,你越友好,越有进取心,思路越清晰,
[22:10.42]less sleepy,and surprisingly,the more unhappy you are,the better you perform.
[22:13.94]越不困倦,你就截止不开心,你的行为就越好.
[22:17.47]That last one--the unhappy--I can't explain,"Kramer says.
[22:20.64]最后一点---不开心---我无法解释."克莱默说.
[22:23.82]Moreover,the level of a person's moods
[22:28.49]and the level of his or her performance rise and fall
[22:33.35]together throughout the day.
[22:35.02]此外,一个人的情绪好坏和他或她的行为好坏整天都会一起变好和变坏.
[22:36.70]Initially the two VA researchers worked only with men
[22:39.58] 最初这两个VA研究者只研究男人,
[22:42.47]because the dreams of men are far easier to study.
[22:44.74]因为男人的梦研究起来简单得多.
[22:47.01]Men and women dream differently.
[22:48.79]男人和女人做梦不同.
[22:50.57]Indeed,sex is the biggest factor in accounting for aifferences in the people,
[22:53.65]的确,在对出现在梦中的人,活动,地点和感情的解释中,
[22:56.73]activities,locations and feelings that occur in dreams
[22:59.71]性别是最大的因素.
[23:02.69]Dr.Kramer says,"When you compare men and women
[23:07.83]you get a greater difference and dream content than when you compare
[23:10.50]克莱默医生说:"当你比较男人和女人梦的内容时,
[23:13.16]say,20-and 60-year-olds,or black and white
[23:16.00]比起比较譬如20岁和60岁的人.黑人,和白人,
[23:18.83]Last year the VA researchers began studying the relationship of sleepdreams,
[23:25.96]and mood in women.
[23:27.54] 去年,这两个VA研究者开始研究女人的睡眠,做梦和情绪的关系.
[23:29.12]This work is continuing,
[23:30.79]这个工作正继续进行,
[23:32.47]but the initial findings reinforce what they had found in men.
[23:35.11]但最初的发现进一步证实了他们对男人的发现.
[23:37.74]"Overall,the women are just like men,"Kramer says.
[23:40.62] "总的说来,女人正如男人一样."克莱默说.
[00:06.96]让心情畅游
[00:09.04]Until recently daydreaming was generally considered either a waste of time
[00:13.47]直到最近,白日梦通常被认为不是浪费时间
[00:17.89]or a symptom of neurotic tendencies,
[00:20.72]就是要患精神病的征兆。
[00:23.54]and habitual daydreaming was regarded as evidence of maladjustment
[00:27.51]习惯性白日做梦被看做精神失调的证据
[00:31.48]or an escape from life's realities and responsibilities.
[00:34.90]或是对现实生活和责任的逃避.
[00:38.32]It was believed
[00:39.94]人们相信,
[00:41.56]hat habitual daydreaming would eventually distance people from society
[00:45.35]惯性白日梦会使人远离社会,
[00:49.14]and reduce their effectiveness in coping with real problems.
[00:52.36]降低其处理现实问题的效率.
[00:55.59]At its best,daydreaming was considered
[01:01.05]a compensatory substitute for the real things in life.
[01:04.29]就最好的情况来讲,白日做梦被认为是代替生活现实的补偿品.
[01:07.53]As with anything carried to excess,daydreaming can be harmful.
[01:11.16] 任何事情做得过分都可能有害,白日梦也是一样.
[01:14.79]There are always those who would substitute fantasy lives
[01:21.27]for the rewards of real activity.
[01:23.70]总有那么一些人,他们用想入非非的生活来代替实际活动得到的好处.
[01:26.13]But such extremes are relatively rare,
[01:28.56]但是这一类极端的情况较为罕见,
[01:30.98]and there is a growing body of evidence to support the fact
[01:34.55]愈来愈多的资料都支持这样一种看法:
[01:38.12]that most people suffer from a lack of daydreaming
[01:44.57]rather than an excess of it.
[01:46.50]大多人白日梦做的太少了,而不是太多了.
[01:48.43]We are now beginning to learn how valuable it really is
[01:51.40]现在我们才开始了解到它确实是多么有价值.
[01:54.36]and that when individuals are completely prevented from daydreaming
[02:01.03]their emotional balance can be disturbed.
[02:03.65]当一个被禁止做白日梦时,他们的感情平衡就可能被扰乱.
[02:06.28]Not only are they less able to deal with the pressures ofday-to-day existence,
[02:10.55]不但使他们更难以处理日常的生存压力,
[02:14.82]but also their self-controland self-direction become endangered.
[02:18.40]而且他们的自我控制和自我定向变得岌岌可危.
[02:21.98]Recent research indicates that daydreaming is part of daily life
[02:26.06] 最近的研究表明,白日梦是日常生活的一部分,
[02:30.15]and that a certain amount each dayis essential for maintaining equilibrium.
[02:34.23]每天做一定数量的白日梦对保持平衡是必不可少的.
[02:38.30]Daydreaming,science has discovered,is an effective relaxation technique.
[02:42.39]科学已经发现白日梦是一种有效的消遣技巧.
[02:46.48]But its beneficial effects go beyond this.
[02:49.14]但它的有利影响不只这一点,
[02:51.81]Experiments show that daydreaming significantly contributes
[02:55.07]实验表明白日梦特别有助于智力的发展,
[02:58.34]to intellectual growth, powers of concentration,
[03:01.97]全神贯注的能力
[03:05.60]and the ability to interact and communicate with others.
[03:08.93]和与人交往,交流的能力.
[03:12.26]In an experiment with schoolchildren in New York.
[03:14.90]在纽约对学音的一次实验中,
[03:17.54]Dr.Joan Freyberg observed improved concentration:
[03:21.01]琼.弗雷伯格博士观察到了注意力的改善:
[03:24.49]"There was less running around,more happy feelings,
[03:27.80]"四处跑的现象少了,孩子们更开心,
[03:31.12]more talking and playing in the group,and more attention paid to detail.
[03:34.99]更爱一起谈话一起玩了,而且更多地注意细节."
[03:38.85]In another experiment at Yale University,
[03:41.39]在耶鲁大学的另一个实验中,
[03:43.92]Dr.Jerome Singer found that daydreaming resulted
[03:46.95]杰罗姆.辛发现,白日梦能可以
[03:49.98]in improved self-control and enhanced creative thinking ability.
[03:54.11]提高自我控制力和增强创造性的思维能力.
[03:58.24]Daydreaming,Singer pointed out,
[04:00.46]辛格指出,
[04:02.68]is one way individualscan improve upon reality.
[04:05.85]白日做梦是个人超越现实一种方式.
[04:09.03]It is,he concluded,a powerful spur to achievement.
[04:12.36]他得出一个结论,白日做梦对成功是一种强有力的刺激. 04:15.69]But the value Of daydreaming does not stop here.
[04:18.42] 但白日梦的价值并非仅限于此.
[04:21.15]It has been found that it improves a person's ability
[04:24.42]已经发现,白日梦能提高一个人的能力,
[04:27.70]to be better adapted to practical,immediate concerns,
[04:31.03]使他能更好的适应实际的,紧急的事物,
[04:34.36]to solve everyday problems,and to come up more readily with new ideas.
[04:38.84]解决日常问题,并能较容易地提出新的想法.
[04:43.32]Contrary to popular belief,constant and conscious effort at solving a problem is,
[04:48.10]与普通的观点相反,不断的,有意识的努力解决问题
[04:52.88]in reality one of the most inefficient ways of coping with it.
[04:56.41]实际上是一种最没有效率的处理问题方式之一[04:59.94]While conscious initial effort is always necessary,
[05:03.11]虽然最初有意识的努力常常是必需的,
[05:06.29]effective solutions to especially severe problems
[05:09.52]但在放弃解决问题的有意识的尝试时,
[05:12.76]frequently occur when conscious attempts to solve them have been put off.
[05:16.09]对于特别严重的问题的有效解决方法常常才出现.
[05:19.43]Inability to relax,to let go of a problem,often prevents its solution.
[05:24.05]不会放弃,不会对某个问题置之不理,常常妨碍问题的解决.
[05:28.67]Historically,scientists and inventors are one group
[05:34.63]that seems to take full advantage of-relaxed moments.
[05:38.05] 历史上,科学家和发明家似乎以至于能充分利用放松时刻的群体.
[05:41.47]Their biographies reveal that their best ideas
[05:44.61]他们的传记提示了他们最好的想法
[05:47.74]seem to have occurred when they were relaxing and daydreaming.
[05:50.97]似乎产生他们放松和幻想的时候.
[05:54.19]It is well known,for example,that New ton solved many of his toughest problems
[06:02.87]when his attention was waylaid by private musings.
[06:06.20]例如,众所周知,牛顿在其注意力被个人深思打断时解决了许多棘手难题.
[06:09.53]Thomas Alva Edison also knew the value of "half waking" states.
[06:13.36]托马斯.阿尔瓦.爱迪生也知道"半清醒"状态的价值.
[06:17.18]Whenever confronted With a task which seemed too hard to be dealt with
[06:21.22]不论何时遇到似乎太难对付的任务,
[06:25.25]he would stretch out on his laboratory sofa and let fantasies flood his mind.
[06:29.97]他都要舒展四肢躺在他实验室的沙发上,让幻想任意在脑际流淌.
[06:34.68]Painters,writers,and composers also have drawn heavily
[06:42.26]on their sensitivity to inner fantasies.
[06:44.94] 画家,作家和作曲家都十分依赖对内心幻觉的敏感性.
[06:47.61]Debussy used to gaze at the River Seine
[06:50.49]德布希常常盯着塞纳河
[06:53.36]and the golden reflections of the setting sun
[06:58.82]to establish an atmosphere for creativity.
[07:01.55]和落日的金色反光来建立一种创造性的氛围.
[07:04.28]Brahms found that ideas came effortless only
[07:11.75]when he approached a state of deep daydreaming.
[07:14.63]伯拉姆斯发现只有当他陷入一种深深的幻想状态时,各种想法才会毫不费力地涌而出.
[07:17.50]And Cesar Frank is said to have walked around
[07:20.69]据说塞萨尔.弗兰克作曲时,你做梦一样慈祥着四处走动,
[07:23.87]with a dreamlike gaze while composing,
[07:29.44]seemingly totally unaware of his surroundings.
[07:32.22]似乎完全意识不到他周围的事物.
[07:35.00]Many successful people actually daydreamed their-successes
[07:38.63] 许多成功者实现他们成功和成就前,
[07:42.26]and achievements long before they realized them.
[07:45.24]实际上早就在做白日梦了.
[07:48.22]Henry J.Kaiser maintained that "you can imagine your future,"
[07:52.05]享利.丁.凯泽坚持说:"他能想象你的未来."
[07:55.87]and he believed that a great part of his business success
[08:02.40]was due to positive use of daydreams.
[08:05.08]他相信他的大部分商业成功是由于幻想的作用.
[08:07.76]Harry S.Truman said that he used daydreaming for rest.
[08:11.04]哈利.S.杜鲁门说他利用幻想来休息.
[08:14.32]Conrad Hilton dreamed of operating a hotel when he was a boy.
[08:17.79]当他还是个小男孩时,
[08:21.26]He recalled that all his accomplishments were first realized in his imagination.
[08:25.23]康拉德.希尔顿就幻想经营一家旅馆,
[08:29.20]"Great living starts with a pictureheld in some person's imagination
[08:33.37] "伟大的生活开始于人们想象中的图画,
[08:37.54]of what he would like someday to do or be.
[08:40.20]这就是有一天花板他愿意去做的事或成为的样子.
[08:42.87]Florence Nightingale dreamed of being a nurse .
[08:45.51]佛洛伦斯.南丁格尔想做一名护士,
[08:48.14]Edison pictured himself an inventor;
[08:50.66]爱迪生把自己描绘成发明家,
[08:53.19]all such characters escaped the mere push of circumstance
[08:56.42]所有这些人都通过生动形象的想象未来而为之追求,
[08:59.66]by imagining a future so vividly that they headed for it."
[09:03.39]从环境压力中解脱出来."
[09:07.11]These are the words of the well-known thinker Dr.Harry Emerson Fosdick
[09:11.24]这就是著名思想家享利.爱默森.福斯迪克的话,
[09:15.36]and they show that people can literally daydream themselves to success.
[09:18.79]这些话表明人们科可以幻想并使自己成功.
[09:22.21]Fosdick,aware of the wonderful power of positive daydreaming,
[09:25.52]福斯迪克意识到幻想的强大力量,提出这这样一条建议:
[09:28.84]offered this advice:"Hold a picture of yourself
[09:32.67]"在你心目中,昼长期并稳定保留你自己的形象,
[09:36.50]long and steadily enough in your mind's eye,and you will be drawn toward it.
[09:40.77]你就会被驱使着向这个方向发展.
[09:45.04]Picture yourself vividly as defeated and that alone will make victory impossible.
[09:50.28]把自己生动形象地描绘成失败者,仅此便可使胜利成为泡影[09:55.51]Picture yourself as winning and that will contribute remarkably to success,
[09:59.59]把自己描绘为胜利者,就会极大地有助于成功.
[10:03.66]Do not picture yourself as anything,
[10:05.88]不要把自己描绘为任何不值一提的人,
[10:08.10]and you will drift like an abandoned ship at sea."
[10:11.07]你会像大海的弃船一样随波逐流."
[10:14.03]To get the results,you should picture yourself
[10:19.81]as vividly as possible--as you want to be.
[10:22.63] 为了获得成功,你应该把自己描绘成想要成为的样子--尽可能生动形象.
[10:25.45]The important thing-to remember is to picture these desired objectives
[10:33.31]as if you had already attained them.
[10:35.69]要记住的重要一点是描述这些渴望的事物,就像你已得到了它们一样.
[10:38.07]Go over several times the details of these pictures.
[10:41.49]多次审视这些形象的细节,
[10:44.91]This will deeply impress them on your memory,
[10:47.44]这将深深地把它们铭刻在你的记忆中,
[10:49.98]and these memory traces will soon start influencing your everyday behavior
[10:58.02]toward the attainment of the goal.
[11:00.36]这些记忆将很快影响你的日常行为,直至达到目标.
[11:02.70]While exercising your imagination,you should be alone and completely undisturbed.
[11:07.18] 当发挥你的想象时,你应该独自一人,完全不受干扰.
[11:11.66]Some individuals seem to have the ability to tune into their private selves
[11:18.61]in the midst of the noisiest crowds or company.
[11:21.59]有些人似乎能在最嘈杂的人群中进行自我调节进入安静状态.
[11:24.56]But most of us,especially when the experience is new,
[11:27.60]但我们大多数人,特别是当这还是一种新的体验时,
[11:30.63]require an environment free from outside distraction.
[11:33.50]需要一个完全不受外界干扰的环境.
[11:36.37]A life lived without fantasy and daydreaming is a seriously impoverished one.
[11:41.09] 没有想象和幻想的生活是极为贫乏的生活.
[11:45.80]Each of us should put aside a few minutes daily
[11:48.69]我们每个人应该每天拿出几分钟时间,
[11:51.58]taking short 10-or 15-minute vacations.
[11:54.40]让自己享受10到15分钟的假期.
[11:57.22]Daydreaming is highly beneficial to your physical and mental well-being
[12:01.40]白日做梦对你的身心健康高度有益,
[12:05.58]and you will find that this modest,inexpensive investment in time
[12:09.46]你会发现这一小小的廉价的时间投资
[12:13.34]will add up to a more creative and imaginative,
[12:19.68]a more Satisfied,and a more self-fulfilled you.
[12:22.71]最终带来的是一个更有创造性能超群,更富想象力,
[12:25.74]It offers us a fuller sense of being intensely alive
[12:29.23]一个更心满意足和一个更踌躇满志的你.
[12:32.72]from moment to moment,and this of course,
[12:35.54]它常常使我们更充分地意识到生活的紧张激烈,
[12:38.36]contributes greatly to the excitement and joy of living.
[12:41.64]这当然大大有助于增加生活的兴奋和乐趣.
[12:44.92]Text B
[12:47.66]To Sleep,Perchance to Dream
[12:49.79]睡觉,间或有梦
[12:51.92]So you awoke this morning in a miserable mood.
[12:54.30] 这样,今天早上你本来心情很糟.
[12:56.67]Well,maybe your special dream character didn't put in an appearance last night,
[12:59.70]唔,也许你的特别的梦中人昨夜未曾入梦来,
[13:02.73]or maybe there just weren't enough people drifting through your dreams
[13:05.11]或者也许只是没有足够的人进入你的梦境.
[13:07.49]If that sounds like far-fetched fantasy
[13:09.47] 如果那听起来像靠不住的空想,
[13:11.46]consider these interesting findings that have emerged
[13:16.11]from eight years of sleep and dream research
[13:20.68]at the Veterans Adminis Administration Hospital
[13:24.62]in Cincinnati,Ohio:
[13:26.36]想一想在俄亥俄州辛辛那提的退伍军人管理医院进行的对睡眠和做梦的8年研究中发现的有趣结果吧.
[13:28.10]While sleep affects how sleepy,friendly,
[13:32.77]aggressive,and unhappy we feel after awakening,
[13:35.50] 虽然睡眠影响我们醒来后是否困倦,友好,好胜,不开心,
[13:38.23]feelings of happiness or unhappiness depend most strongly on our dreams
[13:41.46]感觉开心与否主要在于我们的梦.
[13:44.69]Each of us has a special dream character,
[13:46.72] 我们每个人都有一个特别的梦中人,
[13:48.76]a type of person whose appearance in our dreams
[13:53.31]makes us feel happier when we awake.
[13:55.28]一个在我们的梦中出现,醒来时使我们感觉更开心的人.
[13:57.25]What we dream at night isn't as important to how we feel in the morning
[14:03.60]as the number of people who appear in our dreams
[14:08.14]The more people,the better we feel.
[14:12.40]Our sleep influences our mood.Our mood,in turnaffects our performance.
[14:16.12] 在夜里我们的情绪,我们的情绪进而影响我们的行为,
[14:19.85]And throughout the day,our levels of mood and performance remain closely linked.
[14:23.28]一整天,我们情绪高昂亦或低落和行为总是密切相关.
[14:26.72]During the past two decades,research has greatly expanded our knowledge[14:32.96]about sleep and dreams.
[14:34.64] 在过去20年里,研究大大地扩展了我们对睡眠和梦的知识.
[14:36.33]Scientists have identified various stages of sleep,
[14:38.69]科学家们已经可以识别不同的睡眠阶段,
[14:41.06]and they have found that humans can function well on very little sleep
[14:43.94]而且他们发现,人在睡眠很少的情况下,机体仍能很好地运转,
[14:46.83]but only if they dream.
[14:48.66]但只是在睡眠时做了梦才如此.
[14:50.49]Yet the true function of sleep and dreaming
[14:54.75]continues to elude precise explanation.
[14:56.88] 而睡眠和做梦的真正功能依然得不到准确的解释.
[14:59.00]In 1970 Milton Kramer and The Roth,researchers at the VA Hospital
[15:06.76]and the University of Cincinnati College of Medicine,respectively,
[15:09.64] 1970年,VA医院和辛辛那提大学医学院的研究者米尔顿.克莱默和托马斯.罗斯,
[15:12.51]raised this question: Do our moods in the morning
[15:15.24]分别提出了这个问题:我们早晨的情绪
[15:17.97]relate in any way to our sleep and dreams the previous night?
[15:20.50]与我们前一天夜里的睡眠和做梦有某些关系吗?
[15:23.04]Human experience suggests that they do.
[15:25.22] 人们的经验表明它们是有关系的.
[15:27.40]Certainly we generally feel better after a good night's sleep.
[15:29.97]当然,在一夜足睡之后,我们一般会感觉较好.
[15:32.55]But Drs. Kramer and Roth sought a much more definitive answer.
[15:35.48]但克莱默和罗斯医生发现了一个更明确的答案,
[15:38.42]And that answer,though still evolving,is a positive yes.
[15:41.36]虽然这个答案仍在逐步形成中,但答案却是肯定的.
[15:44.30]Kramer and Roth began by seeking to determine
[15:46.63] 克莱默和罗斯开始于探求一个人的情绪
[15:48.95]whether one's mood differs between night and morning,
[15:51.33]在早上的晚上是否不同,
[15:53.70]and whether this is related directly to sleep.
[15:55.78]以及是否和睡眠直接相关.
[15:57.86]They found that there is a difference,and it is definitely related to sleep
[16:00.89]他们发现确实是不同的,也确实与睡眠有关.
[16:03.92]Then they explored the various aspects of mood
[16:06.14]接着,他们研究了情绪的不同方面
[16:08.36]and their relationship to the various stages of sleep and dreaming
[16:11.25]和它们与睡眠的不同阶段以及与梦的关系.
[16:14.13]What does a good night's sleep mean to our mood?
[16:16.21] 一晚的好觉对我们的心情意味着什么呢?
[16:18.29]Generally we are happier,less aggressive,sleepier,
[16:21.56]通常我们会更开心,更少侵略性,更困倦,
[16:24.84]and a bit surprisingly,less friendly.
[16:27.06]有点令人吃惊是更不友好.
[16:29.28]Being sleepier is easily explained.
[16:31.26]对于更困倦很容易解释,
[16:33.23]It simply takes a little time to become fully alert after awakehing.
[16:36.01]醒后完全清醒起来只是需要一点时间.
[16:38.79]But why should we feel less friendly?
[16:40.67] 但为什么我们会感觉不太好友呢?
[16:42.55]Here the researchers must speculate a little.
[16:44.73]这里研究者肯定要做一些推测.
[16:46.92]They suggest the answer may be the lack of association
[16:51.96]with other humans during the period of sleep.
[16:54.14]他们认为答案可能是睡眠期间缺少与他人的交流.
[16:56.32]Once the two doctors established scientifically
[17:00.68]what common sense and folk wisdom had long taught--namely,
[17:03.56] 两位医生一旦把常识和民间智间长期教给人们的东西
[17:06.43]that there is link between sleep and how we feel--
[17:08.91]--即睡眠与我们的感觉之间有联系---科学地确定下来,
[17:11.39]they set out to learn what pans of our mood are related to which specific parts
[17:17.45]of the sleep cycle.
[17:18.98]他们就着手了解我们的情绪的哪些部分与睡眠周期的哪些具体部分有关.
[17:20.51]Normal sleep is broken into five distinct parts
[17:23.15] 正常睡眠可划分为5个不同部分
[17:25.79]Stages 1 through 4,plus REM,an acronym for rapid eye movement.
[17:29.72]---阶段1到4,加上REM,眼球快速运动的首字母缩写词.
[17:33.65]Much remains unknown about each of the five sleep stages
[17:36.29]关于睡眠的5个阶段,许多问题还不清楚.
[17:38.93]Most dreaming occurs during REM sleep
[17:41.15]多数做梦发生于REM期间,
[17:43.37]a period when the eyeballs move rapidly beneath the closed lids.
[17:46.10]即眼球在合拢的眼睑下快速移动期间.
[17:48.83]And whether they remember or not,
[17:50.60]不管他们是否记得,
[17:52.38]all adults dreamus ually four to six times a night.
[17:55.11]所有成年人通常一晚上做4到6次梦.
[17:57.84]Three types of mood are strongly related to some specific stage of sleep
[18:00.92] 三种类型的情绪与睡眠的具体阶段紧密相关.
[18:04.00]Our friendly,aggressive,and sleepy feelings all relate to Stage 2 sleep
[18:07.33]我们的友好,侵略性,困倦的感觉都与睡眠的第二阶段有关,
[18:10.66]which accounts for most of our total sleep hours.
[18:12.95]它占据了我们总睡觉时间的大部分.
[18:15.24]Our friendly and sleepy feelings,but not our aggressive feelings[18:18.02]我们的友好和困倦的感觉,
[18:20.80]are affected as well by Stages 3 and 4,by how long it takes us to fall asleep.
[18:24.38]也受到阶段3和4以及我们入睡所花的时间的影响,而侵略性却没有受到其影响.
[18:27.96]This means that if you get less sleep than normal
[18:30.09] 这意味着如果你比平时睡得少些--平时需要多少睡眠,
[18:32.22]and people vary a great deal in how much sleep they normally require
[18:35.00]人与人之间大不相同
[18:37.78]you awake more friendly,more aggressive,and less sleepy
[18:40.60]那么你醒来就更友好,更有侵略性,更不困倦.
[18:43.42]At this point,the doctors found themselves puzzled.
[18:45.80] 对这一点,医生们发现自己迷惑了.
[18:48.18]They knew from their earlier work that sleep determines if people feel happier.
[18:51.12]他们从以前的研究了解到,睡眠决定着人们是否更开心.
[18:54.05]Yet when they studied the various sleep Stages,
[18:56.08]然而,当他们研究不同睡眠阶段时,
[18:58.10]they found no correlation between sleep physiology and the unhappy mood
[19:01.84]他们发现睡眠生理和不开心的情绪之间无关.
[19:05.57]Clearly sleep made a difference,
[19:07.49]很清楚,睡眠会造成不同,
[19:09.41]but that difference didn't relate to how much time one spent
[19:14.38]in each of the various sleep stages.
[19:16.30]但那种不同与人在不同睡眠阶段所花的时间无关.
[19:18.22]The two researchers decided the key to whether we feel happy
[19:20.79] 这两位研究者确定我们在睡眠后感到开心
[19:23.36]or unhappy after sleep must lie in sleep's psychological componentour dreams.
[19:27.24]还是不开心,肯定在于睡眠的心理成分--我们做的梦.
[19:31.12]So they began studying dream content what dreamers dreamed
[19:33.94]所以他们开始研究梦的内容--做梦者梦到了什么,
[19:36.76]and who appeared in their dreams to see how this affected mood.
[19:39.44]谁出现在梦中---来看一看是如何影响情绪的.
[19:42.12]Instead of sleeping through the night
[19:43.86]代替一睡整修晚上的是,
[19:45.59]volunteers now were awakened four times while in REM sleep.
[19:48.32]现在志愿者在REM睡眠中被叫醒4次.
[19:51.05]They were asked about such things
[19:52.82]他们被问及这样一些问题:
[19:54.58]as what their dreams were about the sex,age,identity,
[19:57.75]他们的梦是关于什么的,梦中人的性别,年龄,身份
[20:00.93]and number of the people in their dreams
[20:02.85]和数量,
[20:04.77]and what each person in a dream was doing.
[20:06.84]每个梦中人在做什么.
[20:08.92]Interestingly,Kramer and Roth found that being awakened four times a night
[20:12.41] 有趣地是,克莱默和罗斯发现一晚被叫醒4次,
[20:15.90]didn't make a difference in-the volunteers' morning mood patterns.
[20:18.68]并没有使志愿者早晨的情绪状态有所不同.
[20:21.46]But they did find that who appears in a dreamh
[20:25.90]as a far greater influence on mood than what occurs in the dream
[20:28.63]但他们发现谁出现在梦中的比梦里发生什么事对情绪具有大得多的影响.
[20:31.36]"Who affects all the moods,"Kramer says,"but primarily the unhappy mood
[20:34.64]"谁影响了所有的情绪?"克莱默说,"首先是不开心的情绪."
[20:37.92]Each of us,it turns out,has a special dream character
[20:40.65] 其结果证明我们每个人都有一个特殊的梦中人,
[20:43.38]and if this type of character appears in our dreams,
[20:45.66]如果这种人出现在我们梦里,
[20:47.95]we are happier when we awake.
[20:49.71]我们醒来时就更开心.
[20:51.47]"For people in general,how unhappy you feel after sleep
[20:53.99]"对普通人,睡醒后你感觉多么不开心,
[20:56.52]depends on who is in the dream," Kramer says.
[20:58.79]要看梦中人是谁."克莱默说:
[21:01.06]"Who it is that makes you happier is different for you than for me."
[21:04.00]"谁令你更开心对我来说和对你来说是不同的."
[21:06.94]For some it may be an older woman,for example;for others,a young man
[21:10.57]对一些人来说可能是一个年长的妇女;对其他人,则是一个年青女子.
[21:14.20]Who appears in your dream isn't the only important thing.
[21:16.68] 谁出现在你梦中并非是惟一重要的.
[21:19.16]The more people who appear in your dreams the happier you are on awakening
[21:22.14]出现在你梦中的人越多,醒时你就截止开心,
[21:25.12]It's a case of the more the merrier.
[21:27.00]情况是人愈多愈高兴.
[21:28.88]"The bad thing in a dream is to be alone;you feel worse,"Kramer explains
[21:32.00]"梦中糟糕的事情是孤独一人,你感觉就更差劲."克莱默解释说,
[21:35.12]"You can relate this to wakening psychology
[21:37.31]"你可以把这一点与人睡醒时的心理联系起来,
[21:39.49]where being alone leads to more unhappiness.
[21:41.67]在刚睡醒状态下形单影只会导致我更多的不快.
[21:43.85]There is something about interacting with people that produces happiness
[21:46.67]这其中有与人交际才能产生快乐的道理."
[21:49.49]A number of researchers have examined the relationship of mood and performance[21:52.63] 一些研究者研究了情绪和行为的关系,
[21:55.76]The doctors also checked into this relationship
[21:57.94]两们医生也检验了这种关系,
[22:00.12]and they have found some interesting correlations.
[22:02.15]他们发现了一些有趣的关联.
[22:04.17]"We found that the more friendly,more aggressivemore clear- thinking,
[22:07.29] "我们发现令人吃惊的是,你越友好,越有进取心,思路越清晰,
[22:10.42]less sleepy,and surprisingly,the more unhappy you are,the better you perform.
[22:13.94]越不困倦,你就截止不开心,你的行为就越好.
[22:17.47]That last one--the unhappy--I can't explain,"Kramer says.
[22:20.64]最后一点---不开心---我无法解释."克莱默说.
[22:23.82]Moreover,the level of a person's moods
[22:28.49]and the level of his or her performance rise and fall
[22:33.35]together throughout the day.
[22:35.02]此外,一个人的情绪好坏和他或她的行为好坏整天都会一起变好和变坏.
[22:36.70]Initially the two VA researchers worked only with men
[22:39.58] 最初这两个VA研究者只研究男人,
[22:42.47]because the dreams of men are far easier to study.
[22:44.74]因为男人的梦研究起来简单得多.
[22:47.01]Men and women dream differently.
[22:48.79]男人和女人做梦不同.
[22:50.57]Indeed,sex is the biggest factor in accounting for aifferences in the people,
[22:53.65]的确,在对出现在梦中的人,活动,地点和感情的解释中,
[22:56.73]activities,locations and feelings that occur in dreams
[22:59.71]性别是最大的因素.
[23:02.69]Dr.Kramer says,"When you compare men and women
[23:07.83]you get a greater difference and dream content than when you compare
[23:10.50]克莱默医生说:"当你比较男人和女人梦的内容时,
[23:13.16]say,20-and 60-year-olds,or black and white
[23:16.00]比起比较譬如20岁和60岁的人.黑人,和白人,
[23:18.83]Last year the VA researchers began studying the relationship of sleepdreams,
[23:25.96]and mood in women.
[23:27.54] 去年,这两个VA研究者开始研究女人的睡眠,做梦和情绪的关系.
[23:29.12]This work is continuing,
[23:30.79]这个工作正继续进行,
[23:32.47]but the initial findings reinforce what they had found in men.
[23:35.11]但最初的发现进一步证实了他们对男人的发现.
[23:37.74]"Overall,the women are just like men,"Kramer says.
[23:40.62] "总的说来,女人正如男人一样."克莱默说.
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