双语有声阅读：睡好觉八法

【英文原文】

 

Eight Ways to Good Sleep

 

1．Establish a regular bedtime and rising time, and stick to them. A regular bedtime and rising time can help you stabilize¹ your internal clocks. Select a bedtime that’s good and natural for you. A clue that you’re getting to bed at a good hour is a lack of daytime sleepiness. Don’t change your bedtime and rising time on weekends. Reprogramming your sleep rhythms for two days doesn’t do much to help you erase² sleep debt, and it throws off your sleep wake cycles just in time for a bad case of Sunday-night insomnia³.

2． Avoid physical and mental stimulation⁴ just before sleep. Physical exertion⁵ too close to bedtime energizes⁶ your body’s systems by stimulation the release of adrenaline. Mental stimulation includes any activity that taxes your mind or gets your thoughts racing⁷, such as watching an action-packed TV show. Similarly, planning tomorrow’s schedule, or reading a chapter from a convoluted⁸ murder mystery moments before turning out the light does not give you adequate time to disengage from mental activity before trying to sleep.

3．Keep the bedroom for sleeping only. If you use your bedroom as a place to eat, watch TV, read, talk on the phone, or discuss weighty matters with your partner, break that habit to get better sleep. Sleep therapists insist that if our minds associate any functions other than sleep with the bedroom, we‘re asking for sleep problems.

4． Develop sleep rituals. Sleep rituals run the gamut⁹ , from taking the garbage out to watching a certain news program, or reading a book（but not a murder mystery）.

5． Determine how many hours you should be sleeping. To determine your ideal length of sleep, factor in these considerations：（１）how many hours you slept on average as a child, （２）how many hours you slept each night on average before your insomnia began, （３）how many hours’ sleep you require to awake naturally（when you have not been overtired）without an alarm set, and（４）how many hours you must sleep so as not to experience daytime sleepiness.

6. Don’t go to bed too early. Since your body normally lets you sleep only the number of hours it needs, if you’re going to bed too early, you will likely awake too early as well.

7. Avoid naps, unless. . . Four out of five people with insomnia sleep better at night without naps. If you’re a committed napper, you can skip all naps for a week. If you feel better and sleep better, then drop them.

8.Take a warm bath within two hours of bedtime. A twenty-minute warm, soaking bath at a temperature of about 100～102F not only is a great relaxer at day’s end, but also raises your core body temperature by several degrees. The ensuing drop in body temperature will naturally initiate¹⁰ drowsiness¹¹ and sleep.

 

【中文译文】

 

睡 好 觉 八 法

 

定一个规律的作息时间, 持之以恒。有规律的作息时间能帮助你平衡内部生物钟。选择一个适合于你的良好的睡眠时间。如果你白天不觉困倦就说明你睡觉的钟点比较合适。不要在周末改变你的作息时间。在这两天重新安排睡眠节奏对弥补缺觉无大好处, 而且它会使你的作息不规律, 造成周日晚上的失眠。

 

睡前避免身心刺激。临睡前的剧烈活动会刺激肾上腺素的释放, 从而使身体充满活力。大脑刺激包括任何耗费脑力或令你思绪万千的活动, 如看惊险电视片等。同样在熄灯前计划第二天的日程, 或阅读扑朔迷离的谋杀案小说的一章, 都不可能使你有足够的时间在入睡前摆脱大脑的活动。

 

卧室只用来睡觉。如果你把卧室作为进餐、看电视、读书、打电话或同爱人商讨重大事情的场所, 那就一定要打破这个习惯以使自己得到好的睡眠。睡眠治疗专家坚持认为如果我们的大脑把卧室与睡觉以外的功能联系起来, 那就是给自己的睡眠找麻烦。

 

培养一些睡觉前的习惯。睡觉前的习惯多种多样, 可以把垃圾扔掉, 可以看某个新闻节目, 或看书（但不是谋杀疑案小说）。

 

计算自己需睡多少小时。计算自己理想的睡眠时间, 应考虑到以下几个因素：（１）小时候平均睡多少小时, （２）患失眠症前平均每夜睡多少小时, （３）（在不过度疲倦的情况下）不用闹钟睡多少小时能自然醒来, （４）你需要睡多少小时白天才不会有困意。

 

不要过早上床睡觉。因为你的身体通常只让你睡够它所需要的时间, 如果你太早上床, 就会很早醒来。

 

尽量避免的午休, 除非……患失眠的５人中有４人都感到不午休晚上睡得更香。如果你是一个爱午休的人, 你可以试着一星期不午睡。如果你感觉不错而且晚上睡得更好, 就把午休的习惯改掉。

 

睡觉前两小时内洗个温水澡。在华氏100到102度的温水中泡20分钟不仅会消除一天的疲劳, 而且也会使体内温度上升几度。随之而来的是体内温度下降, 自然会导致困倦和睡眠。

1 stabilize   

vt.（使）稳定，使稳固，使稳定平衡；vi.稳定

参考例句：

• They are eager to stabilize currencies.他们急于稳定货币。
• His blood pressure tended to stabilize.他的血压趋向稳定。

2 erase   

v.擦掉；消除某事物的痕迹

参考例句：

• He tried to erase the idea from his mind.他试图从头脑中抹掉这个想法。
• Please erase my name from the list.请把我的名字从名单上擦去。

3 insomnia   

n.失眠，失眠症

参考例句：

• Worries and tenseness can lead to insomnia.忧虑和紧张会导致失眠。
• He is suffering from insomnia.他患失眠症。

4 stimulation   

n.刺激，激励，鼓舞

参考例句：

• The playgroup provides plenty of stimulation for the children.幼儿游戏组给孩子很多启发。
• You don't get any intellectual stimulation in this job.你不能从这份工作中获得任何智力启发。

5 exertion   

n.尽力，努力

参考例句：

• We were sweating profusely from the exertion of moving the furniture.我们搬动家具大费气力，累得大汗淋漓。
• She was hot and breathless from the exertion of cycling uphill.由于用力骑车爬坡，她浑身发热。

6 energizes   

v.给予…精力，能量( energize的第三人称单数 )；使通电

参考例句：

• However, heating energizes the vibrational, rotational, and electronic motions all at once. 但是，加热会一下子把振动、转动和电子运动统统加强。 来自英汉非文学 - 科技
• Purpose always produces passion. Nothing energizes like a clear purpose. 目的往往会带来热忱，没有任何东西比清晰的目的更有动力。 来自互联网

7 racing   

n.竞赛，赛马；adj.竞赛用的，赛马用的

参考例句：

• I was watching the racing on television last night.昨晚我在电视上看赛马。
• The two racing drivers fenced for a chance to gain the lead.两个赛车手伺机竞相领先。

8 convoluted   

adj.旋绕的；复杂的

参考例句：

• The snake slithered through a convoluted path.蛇在羊肠小道上爬行。
• The policy is so convoluted even college presidents are confused.这项政策太令人费解，甚至连大学校长们也是一头雾水。

9 gamut   

n.全音阶，(一领域的)全部知识

参考例句：

• The exhibition runs the whole gamut of artistic styles.这次展览包括了所有艺术风格的作品。
• This poem runs the gamut of emotions from despair to joy.这首诗展现了从绝望到喜悦的感情历程。

10 initiate   

vt.开始，创始，发动；启蒙，使入门；引入

参考例句：

• A language teacher should initiate pupils into the elements of grammar.语言老师应该把基本语法教给学生。
• They wanted to initiate a discussion on economics.他们想启动一次经济学讨论。

11 drowsiness   

n.睡意；嗜睡

参考例句：

• A feeling of drowsiness crept over him. 一种昏昏欲睡的感觉逐渐袭扰着他。 来自《简明英汉词典》
• This decision reached, he finally felt a placid drowsiness steal over him. 想到这，来了一点平安的睡意。 来自汉英文学 - 骆驼祥子